Sauna use is a popular practice in many cultures, especially in Finland, where it is considered a way of life. But did you know that sauna use can also have many benefits for your physical and mental health? In this blog post, we will explore some of the latest scientific evidence on how sauna use can improve your cardiovascular system, protect your brain from neurodegenerative diseases, enhance your mood and mental health, and activate cellular repair mechanisms. We will also discuss some practical tips on how to use saunas safely and effectively.
Sauna Use and Cardiovascular Health
One of the most well-studied effects of sauna use is its impact on the cardiovascular system. Sauna use mimics moderate aerobic exercise, as it elevates your heart rate, blood pressure, and core body temperature, and increases blood flow to the skin and muscles. These physiological changes can have positive effects on your heart health, such as lowering your risk of sudden cardiac death, coronary heart disease, stroke, and hypertension. Sauna use can also lower your cholesterol levels, improve your endothelial function, and reduce inflammation and oxidative stress.
According to a large observational study from Finland, people who use the sauna 4 to 7 times a week have a 40% lower risk of dying from all causes of death, compared to those who use the sauna once a week. The same study also found that frequent sauna use is associated with a 60% to 66% lower risk of dementia and Alzheimer's disease, a 46% lower risk of hypertension, and a 63% lower risk of sudden cardiac death.
Sauna Use and Brain Health
Another fascinating aspect of sauna use is its effect on the brain and the nervous system. Sauna use can boost your mood, reduce your stress and anxiety, and improve your cognitive function and memory. Sauna use can also protect your brain from aging and degeneration, by activating heat shock proteins, increasing brain-derived neurotrophic factor (BDNF), and enhancing cerebral blood flow.
Heat shock proteins are molecules that help prevent protein damage and aggregation, which can lead to plaques and neurodegeneration. BDNF is a growth factor that stimulates the growth and survival of new neurons and synapses, and enhances learning and memory. Cerebral blood flow is the delivery of oxygen and nutrients to the brain, which is essential for its function and health.
Sauna use can also induce a mild hormetic stress response, which is a beneficial adaptation to a low dose of stress. This can activate various cellular repair mechanisms, such as autophagy, antioxidant defense, DNA repair, and stem cell production. These mechanisms can help maintain the integrity and function of the cells and tissues, and prevent or delay the onset of age-related diseases.
Sauna Use and Mental Health
Sauna use can also have a positive impact on your mental health and well-being, by improving your mood, reducing your depression and anxiety, and promoting relaxation and meditation. Sauna use can stimulate the release of endorphins, which are natural painkillers and mood enhancers. Sauna use can also increase the levels of serotonin and dopamine, which are neurotransmitters that regulate mood, motivation, and reward.
Sauna use can also have an antidepressant effect, by elevating your core body temperature and activating heat shock proteins. A clinical trial found that a single session of sauna use had a significant and lasting antidepressant effect in patients with major depressive disorder, compared to a placebo control. Sauna use can also modulate the immune system and reduce inflammation, which are also involved in depression.
Sauna use can also provide a time and space for relaxation and meditation, which can help you cope with stress and enhance your mental clarity and focus. Sauna use can also foster social connection and support, which are important for your mental health and happiness.
How to Use Saunas Safely and Effectively
Sauna use can be a safe and enjoyable practice for most people, as long as you follow some basic guidelines and precautions. Here are some tips on how to use saunas safely and effectively:
- Start slowly and gradually increase your frequency, duration, and temperature of sauna use. The optimal dose of sauna use depends on your individual tolerance and preference, but a general recommendation is to use the sauna 2 to 4 times a week, for 15 to 30 minutes per session, at a temperature of 80 to 100°C (176 to 212°F).
- Stay hydrated and replenish your electrolytes before and after sauna use. You can lose a lot of sweat and sodium in the sauna, which can lead to dehydration and electrolyte imbalance. Drink plenty of water and fluids that contain electrolytes, such as coconut water, sports drinks, or electrolyte supplements.
- Avoid alcohol, drugs, and medications that can impair your thermoregulation, blood pressure, or heart function before or during sauna use. These substances can increase your risk of dehydration, overheating, or cardiovascular complications. Consult your doctor before using the sauna if you have any medical conditions or are taking any medications that may affect your ability to tolerate heat or exercise.
- Listen to your body and stop or leave the sauna if you feel unwell, dizzy, nauseous, or faint. You can also cool down by taking a shower, a cold plunge, or a swim in between sauna sessions. This can enhance the contrast between hot and cold, and stimulate your blood circulation and nervous system.
- Enjoy the sauna as a part of a healthy lifestyle that includes a balanced diet, regular exercise, good sleep, and stress management. Sauna use can complement and enhance these other factors, but it is not a substitute for them. Sauna use can also be a great way to relax, meditate, socialize, and have fun.
Sauna use is a practice that can have many benefits for your health and well-being, from improving your cardiovascular and brain health, to enhancing your mood and mental health, to activating cellular repair mechanisms. Sauna use can also be a safe and enjoyable activity, as long as you follow some basic guidelines and precautions. Sauna use can be a part of a healthy lifestyle that can help you live longer and better. So, what are you waiting for? Grab a towel and head to the sauna!
Don't just take our word for it, hear from Dr. Rhonda Patrick in the video below.