A Deep Dive into the Health Benefits of Sauna
Sauna bathing has been practiced for centuries, but modern science is now revealing just how powerful it can be for overall health and longevity. To dive deeper into the research, we turn to Dr. Rhonda Patrick, a leading cell biologist with a Ph.D. in biomedical science from the University of Tennessee Health Science Center and St. Jude Children's Research Hospital. She is also the co-founder of FoundMyFitness.com, where she shares in-depth research on the effects of sauna use.
From cardiovascular health to mental well-being and detoxification, here’s what the latest research reveals about the benefits of sauna use.
1. Cardiovascular Health
When it comes to heart health, sauna frequency matters. The more often you use a sauna, the more pronounced the benefits. This is because a sauna session mimics the effects of moderate-intensity exercise:
- Increased heart rate
- Improved blood circulation
- Lower resting heart rate and blood pressure post-session
The Science:
A 2015 study published in JAMA Internal Medicine found that:
- Sauna bathing 2–3 times per week was associated with a 24% lower risk of cardiovascular disease and all-cause mortality.
- Sauna bathing 4–7 times per week was linked to a 40% lower risk compared to just one session per week.
Simply put, regular sauna use is a powerful tool for supporting heart health and longevity.
2. Brain Health: Alzheimer’s & Dementia Prevention
Observational studies suggest that frequent sauna use may reduce the risk of Alzheimer’s and Dementia by up to 60% when practiced 4–6 times per week for at least 20 minutes per session.
Why Does Sauna Use Protect the Brain?
- Increases blood flow to the brain, reducing inflammation and hypertension—both key risk factors for neurodegenerative diseases.
- Activates heat shock proteins, which help protect and stabilize cellular proteins from damage.
- Lowers blood pressure, supporting overall cognitive function and brain health.
For more on heat shock proteins and their role in brain health, visit FoundMyFitness.
3. Mental Health: Depression & Stress Reduction
Sauna use has shown promising effects on mental health, particularly for depression and anxiety. Research indicates that raising the body’s core temperature by even one to two degrees can have an antidepressant effect lasting up to six weeks.
- Increases serotonin production, the brain’s "feel-good" neurotransmitter.
- Encourages deep relaxation, reducing stress and anxiety.
- Induces eustress, a positive form of stress that builds resilience.
For a deeper look at sauna therapy and its impact on depression, check out the work of Dr. Ashley Mason: Sauna as a Treatment for Depression.
4. Eustress: Beneficial Stress for the Body
Not all stress is bad! Eustress is a term used to describe a positive, beneficial form of stress that helps the body adapt and grow stronger.
How Sauna Use Creates Eustress:
- The high heat temporarily stresses the body, much like exercise or fasting.
- This stimulates cellular repair mechanisms and increases resilience over time.
- The result? A greater ability to handle everyday stressors with ease.
5. Fitness & Endurance Performance
Can sauna use improve athletic performance? Absolutely. Regular sauna sessions can enhance endurance by helping the body adapt to heat stress, which in turn improves exercise performance.
Benefits for Athletes:
- Increases plasma volume, improving cardiovascular efficiency.
- Enhances thermoregulation, helping the body handle heat stress more effectively.
- Boosts endurance, allowing for longer, more intense workouts over time.
By gradually acclimating to sauna heat, athletes can train harder, run farther, and recover faster.
6. Detoxification: Heavy Metal & Toxin Removal
In today’s world, exposure to heavy metals and environmental toxins is nearly unavoidable. From air pollution to processed foods, our bodies absorb harmful substances daily. Fortunately, sweating is one of the best ways to eliminate toxins—and the sauna helps maximize this process.
How Sauna Use Supports Detoxification:
- Promotes deep sweating, which helps eliminate heavy metals like lead, mercury, and cadmium.
- Aids in the removal of BPA and other endocrine disruptors commonly found in plastics.
- Supports liver and kidney function, the body’s primary detox organs.
Any activity that induces deep sweating—whether it’s exercise or sauna use—helps the body flush out toxins and maintain optimal health.
Final Thoughts: Why You Should Start a Sauna Routine
The benefits of sauna bathing extend far beyond relaxation. From heart health and brain function to fitness performance and detoxification, incorporating sauna sessions into your routine can have profound long-term health benefits.
Key Takeaways:
- Sauna use 4–7 times per week significantly reduces cardiovascular disease risk.
- Frequent sauna sessions may lower Alzheimer’s and dementia risk by up to 60%.
- Heat exposure has antidepressant effects that can last for weeks.
- Sauna-induced eustress builds resilience and improves overall stress management.
- Regular sauna use enhances endurance, fitness, and toxin elimination.
If you haven’t started yet, now is the perfect time to build a consistent sauna routine and experience the benefits for yourself. Your mind and body will thank you.