Sauna for Longevity and Healthspan

The research isn’t bulletproof: Many studies looked at very small groups, and two influential studies observed the same large group of men in Finland, where regular sauna bathing is extremely common. Women and people of younger ages have not been well studied. Still, the potential benefits are compelling enough to merit serious consideration.

The benefits of sauna

• Many studies have found a link between sauna bathing and heart health, including reductions in total cholesterol and LDL (“bad”) cholesterol levels and increases in HDL (“good”) cholesterol levels; decreased blood pressure; increased heart rate variability; and improved cardiac function markers.
• The same study found a 66% risk reduction in developing Alzheimer’s or dementia.
• Many studies have found a link between sauna bathing and heart health, including reductions in total cholesterol and LDL (“bad”) cholesterol levels and increases in HDL (“good”) cholesterol levels; decreased blood pressure; increased heart rate variability; and improved cardiac function markers.
• Patients with rheumatological diseases report decreased pain and improved quality of life when regularly sauna bathing.
• Sauna bathing is thought to be anti-inflammatory, with an association between regular sauna use and lower circulating inflammation markers.

How to incorporate sauna bathing into your routine

• Typical Finnish saunas, the most studied, have a temperature between 175-190°F with humidity between 10-20%.
• Start slowly: give your body time to acclimate if sauna bathing is not already part of your regimen. You can start with 5- to 15-minute sessions two or three days per week.
• Aim to build up to 20-minute sessions at least four days a week.
• Drink plenty of water both before and after sauna bathing.
• If you feel faint or otherwise off, leave the sauna.
• Aim to pair sauna bathing with exercise—many cardiovascular benefits of sauna are more marked in those who are physically active.

Why does it work?

• Sauna bathing is thought to impact the body in multiple ways. As your internal temperature rises and you start to sweat, your heart pumps more and more blood, with output increasing by as much as 70%. This mimics the effects of a cardio workout (and is thought to be a good alternative for those who can’t do cardio).
• It is associated with a reduction in the amount of an inflammatory protein known as C-reactive protein.
• It increases the expression of heat shock proteins, which are associated with longevity.
• It may increase the expression of a protein that promotes the growth of new neurons in the brain.
• Finally, scientists believe the mild stress of brief heat exposure triggers the mechanism known as hormesis, the return-to-normal effect that repairs cell damage as it returns the body to homeostasis.

What about other forms of heat therapy?

Waon therapy, infrared saunas, and hot water immersion are also areas of interest for researchers. Since each one functions a bit differently, it’s not understood how the differences—particularly in humidity, which affects sweating—might impact the outcomes, though many of the effects are thought to be similar. This is an area for further research.

The potential risks

• Overall, sauna bathing is very safe. However, it poses risks for those who suffer from low blood pressure, as it can make blood pressure drop even lower.
• Pregnant women, young children, and those with an impaired ability to sweat should not sauna bathe. Those with heart disease should exercise caution.
• Sauna fatalities are rare and are often linked to alcohol. Do not drink and sauna-bathe.
• Sauna bathing can have a negative impact on sperm count and motility; this returns to normal after stopping regular sauna bathing.