How Saunas Promote Heart Health & Longevity

Sauna bathing has been around for centuries, but only in the past few years have saunas become mainstream thanks to a combination of increased scientific research and promotion by prominent podcasters and social media influencers.

But, is the hype around sauna use legit?

The short answer is, YES -- sauna bathing has been shown to offer a number of benefits, particularly in regards to heart health and longevity.

How Saunas Promote Heart Health & Longevity, According to Research

When you sit in a sauna, skin temperature rapidly increases and within minutes of entering you begin sweating. This is a protective measure by the body to keep the core temperature within a safe range. Additionally, blood flow increases, blood pressure decreases, and heart rate rises to accommodate the rise in circulation.

While an elevated heart rate might not sound good, it actually is. Saunas increase heart rate similar to aerobic exercise, which has been well documented to support cardiovascular health.

In case you weren’t aware, rigid, inflexible blood vessels are one of the main signs of cardiovascular disease. This means that anything (including exercise, sauna bathing, etc.) that increases nitric oxide production, encourages more pliable blood vessels, and promotes greater blood flow (such as a nitric oxide booster) is typically viewed as beneficial for cardiovascular health.

A growing body research supports the use of saunas for heart health and longevity.

A long-term study from the University of Eastern Finland investigated the impact that saunas have on cardiovascular incidents and mortality. Researchers found that among the varying frequencies of sauna use (1x / week, 2–3x / week and 4–7x / week), higher frequencies of sauna bathing were associated with a reduced risk of sudden cardiac death, fatal coronary heart disease, fatal cardiovascular disease and all-cause mortality.[1]

A separate scientific review looked at the available studies and trials on saunas and their effects on cardiovascular outcomes and other diseases. The researchers documented that sauna bathing has several health benefits, including a reduction in the risk of vascular diseases such as high blood pressure, cardiovascular disease, stroke and neurocognitive diseases.[2]

Sauna users also experienced a reduction in all-cause mortality (which supports longevity). Interestingly, the team of researchers found that sauna bathing offered additional benefits, including reductions in the common flu as well as certain skin conditions and even pain from rheumatic diseases and headaches.

Lastly, a 2018 study found that just one sauna session may offer cardiovascular benefits. Individuals with at least one cardiovascular risk factor took part in a 30-min sauna (163.4℉ @ 10–20%) and experienced improvements in blood pressure, arterial stiffness, blood pressure, and several blood-based biomarkers.[3]

Other Ways to Support Heart Health & Longevity

While saunas offer a range of benefits (with more possibly to be discovered), not everyone has the means or space to install one in their home or go to a commercial gym that offers one. Fortunately, there are a number of other ways to support healthy aging and cardiovascular health, including:

Regular bouts of vigorous exercise
Quality sleep each night
A nutritious diet
Stress management

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