The Science Behind the Sweat
Curious about how saunas, cold plunges, and contrast therapy work their magic? We’ve gathered some trusted research and studies that back the incredible benefits—from heart health to glowing skin. Dive into the science and see why this age-old practice is more than just a way to relax.
Sauna bathing is inversely associated with dementia and Alzheimer's disease in middle-aged Finnish men
This study found that higher frequencies of sauna bathing (2-3 times or 4-7 times per week) were associated with a lower risk of dementia and Alzheimer's disease in a cohort of 2,315 men followed for about 21 years. After adjusting for various health factors, the results suggested that more frequent sauna use may help reduce the risk of these memory-related diseases, though further research is needed to understand the underlying mechanisms.
Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events
This study found that more frequent sauna bathing (2-7 times per week) and longer sessions (over 19 minutes) were linked to a reduced risk of sudden cardiac death, fatal heart disease, cardiovascular disease, and all-cause mortality in middle-aged men over 20 years. The findings suggest that regular sauna use may have cardiovascular benefits
Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review
This paper systematically reviews recent research on the health effects of repeated dry sauna interventions. Forty clinical studies involving 3,855 participants were included, most of which reported positive health benefits from regular sauna use. The studies primarily examined Finnish-style and infrared saunas, excluding high-humidity or single-session interventions.
The effects of a single and a series of Finnish sauna sessions on the immune response and HSP-70 levels in trained and untrained men
The study aimed to examine the effects of Finnish sauna bathing on immune system parameters, hypothesizing that hyperthermia would enhance immune function by altering lymphocyte subpopulations and activating heat shock proteins (HSP). Participants, aged 20-25, were divided into trained (T) and untrained (U) groups, each undergoing 10 sauna sessions with measurements taken before and after the first and tenth sessions.
Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence
Sauna bathing, an activity that has been a tradition in Finland for thousands of years and mainly used for the purposes of pleasure and relaxation, is becoming increasingly popular in many other populations. Emerging evidence suggests that beyond its use for pleasure, sauna bathing may be linked to several health benefits, which include reduction in the risk of vascular diseases such as high blood pressure, cardiovascular disease, and neurocognitive diseases; nonvascular conditions such as pulmonary diseases; mortality; as well as amelioration of conditions such as arthritis, headache, and flu. The beneficial effects of sauna bathing on these outcomes have been linked to its effect on circulatory, cardiovascular, and immune functions.
Sauna bathing is associated with reduced cardiovascular mortality and improves risk prediction in men and women: a prospective cohort study
Sauna bathing is associated with reduced cardiovascular mortality and improves risk prediction in men and women: a prospective cohort study | BMC Medicine | Full Text
Previous evidence indicates that sauna bathing is related to a reduced risk of fatal cardiovascular disease (CVD) events in men. The aim of this study was to investigate the relationship between sauna habits and CVD mortality in men and women, and whether adding information on sauna habits to conventional cardiovascular risk factors is associated with improvement in prediction of CVD mortality risk.
Sauna use as a lifestyle practice to extend health span
Sauna use as a lifestyle practice to extend healthspan - PubMed
Repeated sauna use acclimates the body to heat and optimizes the body's response to future exposures, likely due to the biological phenomenon known as hormesis. In recent decades, sauna bathing has emerged as a probable means to extend healthspan, based on compelling data from observational, interventional, and mechanistic studies. Of particular interest are the findings from large, prospective, population-based cohort studies of health outcomes among sauna users that identified strong dose-dependent links between sauna use and reduced morbidity and mortality.
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Rhonda Patrick
FoundMyFitness Topic - Sauna