Some Like It Hot … Health Benefits of Sauna

Healthspan, described by Dr. Peter Attia, refers to the quality of our years versus our chronological age or lifespan.  Healthspan is characterized by how well we function, physically and mentally, throughout our years. While we can’t slow down our chronological age, we can embrace science-backed routines that elevate our well-being and help us thrive long-term in the activities we love.

‍Time-Honored

For generations, people worldwide have found comfort in the soothing embrace of the sauna, with evidence of earthen sauna pits dating back to 2000 BC that used fire-heated stones to create a warm place to sustain the harsh climate of Northern Europe. Thought to primarily originate in Finland, the practice of hyperthermia or intentional heat exposure is seen around the globe with Indigenous North American sweat lodge, Japanese onsen, Roman thermae, Russian Banya, Swedish Bastu, and Turkish Hammam.  More than just a warm refuge, these spaces are havens for relaxation, cleansing, and community connection.

‍Heat Response

The heat of the sauna or hot water increases heart rate and blood flow throughout the extremities away from your core, activating temperature sensors in the skin. These temperature sensors trigger our thermoregulation system within the brain, and the body begins to dissipate heat and maintain and balance our physiologically healthy internal temperature.

‍Why Heart The Heat?

Researchers and clinicians have been investigating saunas' physiological impact for almost 60 years, with one of the earliest peer-reviewed reports published in 1966.

Increased heart rate in the sauna can approach heart rates seen in moderate-intensity exercise like brisk walking, and sauna use has been proposed as an alternative to aerobic exercise for people unable to engage in physical activity due to chronic disease or physical limitations. 

As early as 2009, Waon therapy ("soothing warmth” in Japanese) was reported to significantly decrease follow-up cardiac event rates (54%) in patients with chronic heart failure.  Waon therapy involves a 15-minute infrared sauna session (140° F) followed by a 30-minute session in a warm bed, and is the predominant therapy used for treating heart failure in Japan.

The Kuopio Ischemic Heart Disease (KIHD) Risk Factor Study, a large, population-based Finnish cohort study tracking long-term health outcomes in more than 2300 Finnish men, reported significantly lower risk of cardiovascular disease (CVD) mortality (27%) in men who reported using the sauna 2–3 times per week, compared to men who reported using the sauna only once weekly.  With increased benefit in men who reported 4-7 sauna sessions per week (50% lower!) compared to those who reported using the sauna only once weekly. 

‍Think Long-Term

According to the American Heart Association, “What’s good for the heart is good for the brain,” vascular health is crucial to heart and brain health. Increased blood flow during a sauna session improves the body’s overall circulation, including blood flow to the brain. Decreased blood flow to the brain has been linked to early cognitive decline and Alzheimer's disease.

The KIHD Risk Factor Study also revealed a dose-dependent response with sauna use and neurodegenerative conditions, with frequent sauna use found to be associated with reduced risk of developing conditions such as dementia and Alzheimer's disease. Men who reported using the sauna 4–7 times per week had a 66% lower risk of developing dementia and a 65% lower risk of developing Alzheimer's disease compared to men who reported using the sauna only once weekly.

‍Sauna & Exercise: A Winning Combination

Sauna use has been shown to increase growth hormone in healthy adults, dependent upon sauna temperature and session duration. Increased growth hormone production is seen in response to higher temperatures and extended periods of each sauna session. Growth hormone levels play a crucial role in bone growth, bone density, muscle function, and help regulate blood sugar.   

Several studies investigating the combined impact of cardiovascular exercise (15-30 minutes) followed by a sauna session (15-30 minutes) found significantly lower blood pressure than exercise or sauna alone. These studies suggest that post-exercise sauna sessions provide a complementary and cumulative effect on cardiorespiratory fitness. With increased heart rate response during a sauna session mimicking low-to-moderate intensity exercise, a post-workout sauna session can extend the duration and cardiovascular impact of your pre-sauna workout.

‍More Days Than You Don’t

Unlike most things where moderation is key, sauna research suggests “more is better.” Studies have shown a dose-dependent response in time and frequency. Sauna sessions lasting 19 minutes or more are associated with a 45% lower risk of sudden cardiac death relative to shorter sessions of 11 minutes or less and significantly lower all-cause mortality rates in people who sauna 4-7 times per week compared to those who routinely sauna fewer than 4 times per week.

‍What Upswell Members Are Saying …

Max H. - “I like the sauna as a place to spend time with myself. It’s unique in that the heat is initially relaxing but takes you on a journey from relaxation to stress and discomfort—no effort or focus required you just have to sit. I’m able to sweat things out both physically and mentally, and I feel more relaxed on both fronts when I get out.”

Jayme W. – “Since becoming a member at Upwell in June, I have used the sauna daily!  I have seen immense benefits to my physical, emotional and mental well-being.  As a woman in perimenopause, the change in my hormones was wreaking havoc on almost every aspect of my being.  From increased stress and anxiety, insomnia, fatigue, mood changes and joint pain.  With daily infrared sauna and red-light use, I have seen a huge change in all of these issues.  I am sleeping through the night, have so much more energy and a decrease in my stress and anxiety.  I utilize the amazing Bluetooth speakers and do yoga Nidra during my session and the non-sleep deep rest practice has been a great tool to manage anxiety.  I am such a believer in the benefits of sauna use because I have seen how it has changed my life.  That feeling of walking out of a sauna after a good session is an unmatched feeling!”

‍Your Research-Recommended Weekly Sauna Routine

For optimal benefits, aim for 20 minutes, 4-7 times a week, at 174°F. If you have more time, enjoy longer sessions at lower temperatures.

Ready to experience these incredible benefits? Reserve your next Upwell sauna session today, and don’t forget to invite a friend for a shared journey toward wellness!

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Dr. Kat Sand, PhD, Upswell Co-Founder & Advisor, Scientific Research