The Case For Sweating in a Sauna This Summer

What if I told you that you could lower your blood pressure, reduce inflammation, stabilize your blood sugar, and decrease your cardiovascular risk, all by simply sitting in a hot room and doing absolutely nothing?

Do I have your attention? I thought so!

Today, we’re talking saunas. And before you shoo this off as some bougie spa indulgence, let me assure you: There’s real science that says saunas can protect your heart, brain, lungs, and more.

Curious? Let’s step inside.

Finland: Ground Zero For Sauna Science

In Finland, saunas aren’t just a trend, but a way of life. With three million saunas and a population of 5.5 million, nearly every Finnish household has one. Most Finnish babies experience their first sauna before they’re five months old.  

That’s why Finland is Ground Zero for most sauna research. One of their most popular studies followed 2,300 middle-aged men for 20 years and discovered:

• Those who used saunas 4-7 times per week had a 63% lower risk of sudden cardiac death and 40% lower risk of all-cause mortality compared to those who used them once a week.  
• Men who stayed in for more than 19 minutes had half the risk of sudden cardiac death compared to those who stayed under 11 minutes (Laukkanen et al., 2015).

I know what you’re thinking: “Jen, I’m not a Finnish man.” (Fair.) But the biological mechanisms and benefits should theoretically extend to women.

What Saunas Can Do For Your Brain, Body, and Bedtime

Heart health is just the beginning. Here’s what else regular sauna use has been associated with:

• Improved mood and mental health: In a 2016 study, participants who did whole-body hyperthermia saw their depression symptoms drop. Researchers believe it’s because heat activates pleasure-sensing brain circuits that are under-active in depression (Janssen et al., 2016).
• Muscle recovery: Heat helps increase blood flow to tissue and reduces delayed-onset muscle soreness. A study with basketball players found that 20 minutes in an infrared sauna after training significantly reduced muscle soreness (Ahokas et al., 2022).
• Pain relief: A Korean study of mostly older women found that 90°C dry sauna sessions twice daily for five days reduced chronic lower back pain by 40%. (Cho et al., 2019).
• Better sleep: The post-sauna cooldown mimics your body’s natural evening temperature drop, which may reset your circadian rhythm and improve sleep quality.

The Sauna Longevity Link

We’ve covered how saunas can help your muscles, mood, and sleep. But that’s only the tip of the (steamy) iceberg.

A comprehensive 2018 review of all Finnish sauna research found that regular users (4-7 times per week) had a 47% lower risk of developing high blood pressure, a 65-66% reduced risk of dementia and Alzheimer's, and lower rates of lung disease. Most remarkably? They had a 40-60% reduction in overall mortality compared to once-weekly sauna users.

As if that weren’t enough, another 15-year follow-up study found that those using a sauna 4-7 times a week were 61% less likely to suffer a stroke than those using a sauna once a week.

How Does Sitting in a Hot Box Lead to Health Benefits?

Well, when you step into a sauna (whether it’s traditional, dry, infrared, or steam), it puts the body into a mild, temporary state of heat stress, similar to a moderately intense workout. This does more than just make you sweat. It:

• Increases your heart rate…which strengthens cardiovascular endurance.
• Dilates the blood vessels…improving your blood flow and delivering oxygen more efficiently throughout your body.  
• Raises your core temperature…releasing heat shock proteins, which help repair damaged cells. (This is probably where most of the benefits arise.)

Is There an Age Limit For Saunas?

No! Go to Finland and you’ll see 90-year-olds hitting the sauna (are we surprised?). Age doesn’t disqualify you, but it does mean you’ll want to approach it with a bit more intention.

For women over 50, saunas are a great choice. As estrogen declines and cardiovascular risk increases, the sauna’s heart-health and circulation-boosting benefits become especially valuable. And for women over 60 (and beyond), it’s still beneficial. Just start low and slow, since as we age, our body’s ability to sweat and cool off decreases.  

How to Sauna Safely

A few sauna safety tips:

1. Start with 10–15 minutes, 2–3 times a week. Work up gradually as your body acclimates.
2. Hydrate before and after. Even mild dehydration can mess with blood pressure and cause fatigue or dizziness.
3. Listen to your body. Lightheadedness, palpitations, or nausea? Get out. There’s no medal for pushing through.
4. Avoid alcohol before or after. It’s a recipe for vasodilation overload (and not in a good way).
5. Cool down slowly. Allow your heart rate to normalize before jumping in a cold shower or plunge.

‍