By Dr. Steven Long, DO, MHA, CPT
Beyond Health | Precision Medicine for High-Performance Living

Why Saunas Are Popular

Sauna bathing has been practiced for centuries in Nordic cultures, often described as a ritual for cleansing, relaxation, and resilience. Today, saunas (traditional dry heat, infrared, or steam rooms) are marketed as tools for longevity, detoxification, athletic recovery, and mental clarity.
But what does the evidence say about sitting in the heat?

Perceived Benefits

People often report:

• Relaxation and stress relief
• Improved sleep
• Faster recovery after exercise
• Detoxification through sweat
• Cardiovascular and longevity benefits

Some of these are subjective but meaningful; others are supported by large-scale epidemiology and physiology research.

Evidence-Based Benefits

1. Cardiovascular Health

   • Regular sauna use has been linked with reduced risk of cardiovascular disease, sudden cardiac death, and all-cause mortality.
   • In a large Finnish cohort (over 2,000 men, followed for 20+ years), those using saunas 4–7 times per week had a 50% lower risk of fatal cardiovascular events compared to once-weekly users .
   • Mechanism: Heat stress induces vasodilation, lowers blood pressure, and mimics some of the effects of moderate exercise (“passive cardiovascular conditioning”).

2. Longevity and Mortality

   • The same Finnish studies found frequent sauna use was associated with lower all-cause mortality, particularly from cardiovascular and neurodegenerative diseases .
   • While observational, the consistency of findings is compelling.

3. Exercise Recovery and Performance

   • Heat exposure increases plasma volume, improves thermoregulation, and may enhance endurance performance .
   • Sauna use post-exercise may reduce perceived fatigue and improve recovery, though benefits are less pronounced than with cold immersion.

4. Metabolic Health

   • Repeated sauna use improves insulin sensitivity and lowers fasting glucose in small clinical trials .
   • May be particularly beneficial in metabolic syndrome and type 2 diabetes.

5. Mental Health and Cognition

   • Observational data suggest lower dementia and Alzheimer’s risk with frequent sauna use.
   • Small trials indicate mood and relaxation benefits, likely via endorphin and heat-shock protein responses.

6. “Detoxification”

   • While sweating does eliminate trace amounts of heavy metals and other compounds, the contribution is negligible compared to liver and kidney detox pathways. Marketing claims of “sweating out toxins” are overstated.

Risks and Downsides

• Dehydration and electrolyte loss: Especially if sessions are prolonged without rehydration.
• Heat intolerance: Can cause dizziness, syncope, or arrhythmias in those with unstable cardiovascular disease.
• Fertility concerns: Repeated high-heat exposure may temporarily reduce sperm count in men.
• Not exercise replacement: While cardiovascular benefits overlap, sauna is not a substitute for aerobic or resistance training.

Practical Guidelines

• Temperature & duration: 174–212°F (80–100°C) for 10–20 minutes is traditional; infrared saunas run cooler (120–140°F) but rely on longer sessions.
• Frequency: Health benefits in studies appear strongest at 3–7 sessions per week.
• Hydration: Replace fluids and electrolytes after each session.
• Safety: Avoid alcohol before sauna; those with unstable angina, recent MI, or severe orthostatic hypotension should avoid without medical clearance.

Beyond Health’s Take: Helpful, Neutral, or Detrimental?

• Helpful: Strong evidence for cardiovascular conditioning, longevity, relaxation, and recovery. Sauna is one of the few wellness practices with robust observational support for lower all-cause mortality.
• Neutral: Claims of major detoxification are overstated—real benefit lies in cardiovascular and systemic conditioning, not “flushing toxins.”
• Potentially Detrimental: If misused (excessive exposure, poor hydration, contraindicated heart conditions), sauna can cause harm.

The Bottom Line

Sauna is more than just a relaxation ritual—it’s a legitimate tool for cardiovascular and metabolic health, stress resilience, and possibly longevity. While not a replacement for exercise, it complements training and recovery.
At Beyond Health, we view sauna as a supportive therapy: a way to enhance recovery, optimize stress adaptation, and potentially add years of higher-quality living.

References

1. Laukkanen T, et al. “Sauna bathing is associated with reduced cardiovascular mortality and improves risk prediction in men and women: a prospective cohort study.” BMC Med. 2018;16(1):219.
2. Laukkanen JA, et al. “Association between sauna bathing and fatal cardiovascular and all-cause mortality events.” JAMA Intern Med. 2015;175(4):542-548.
3. Lee E, et al. “Sauna exposure leads to improved cardiovascular function: a systematic review and meta-analysis.” Mayo Clin Proc. 2022;97(5):904-921.
4. Stanley J, et al. “Heat acclimation improves exercise performance.” Sports Med. 2015;45(8):1071-1088.
5. Gayda M, et al. “Effects of sauna alone and postexercise sauna baths on blood pressure and hemodynamics in patients with untreated hypertension.” J Clin Hypertens. 2012;14(8):497-502.
6. Laukkanen T, et al. “Sauna bathing is inversely associated with dementia and Alzheimer’s disease in middle-aged Finnish men.” Age Ageing. 2017;46(2):245-249.