Living longer and healthier is inherently linked with preventing or delaying the onset of aging, a complex, multifactorial process that involves biological, physiological, and behavioral changes. Aging has far-reaching effects on multiple systems within your body, even at the cellular and molecular levels. But aging is a dynamic process, too, meaning that it can be forestalled – or even reversed.
Sauna use, sometimes referred to as “sauna bathing,” is an ancient practice with profound implications for slowing aging. Sauna bathing exposes the body to extreme heat, a form of stress. The effects of heat stress on longevity have been shown in both flies and worms, increasing their lifespans by as much as 15 percent [1]. Large, observational studies in humans have identified strong links between sauna use and lower risk for age-related conditions, such as cardiovascular disease, cognitive decline, and premature death.
Several large-scale observational studies have found that sauna use is associated with a lower risk of cardiovascular disease (CVD) [2]. For example, a study of over 1,600 men in Finland found that those who used the sauna 2-3 times per week had a 27 percent lower risk of dying from CVD than those who used the sauna only once a week [3]. Another study of over 2,300 men found that those who used the sauna 4-7 times per week had a 50 percent lower risk of dying from CVD than those who used the sauna only once a week [4]. Sauna use has been linked to reduced blood pressure, improved endothelial function, improved left ventricular function, and reduced markers of inflammation [5].
Research has found that regular sauna use is associated with a reduced risk of cognitive decline and dementia [6]. A study of over 2,300 men in Finland found that those who used the sauna 4-7 times per week had a 66 percent lower risk of developing dementia and a 65 percent lower risk of developing Alzheimer’s disease, compared to men who used the sauna only one time per week [4]. Sauna use has been shown to increase the expression of brain-derived neurotrophic factor (BDNF), a protein that promotes the growth of new neurons [7]. It also improves blood flow to the brain, facilitates clearance of amyloid-beta (a protein associated with Alzheimer's disease), and prevents or reduces symptoms of depression [7, 8].
Observational studies suggest that frequent sauna use is associated with a lower risk of premature death from all causes [3, 4]. A study of over 2,000 men in Finland found that those who used the sauna 4-7 times per week were 40 percent less likely to die from all causes than those who used the sauna only once a week [4].
Sauna use may promote hormesis, a defensive response that occurs following exposure to a mild stressor. Hormetic responses to stress are typically disproportionate to the magnitude of the stressor, and they trigger a vast array of protective responses in your body that elicit long-term adaptations, repair cell damage, and provide protection from subsequent exposures to more devastating stressors [9].
The growing body of research on sauna use highlights its potential as a natural aid for cardiovascular health, cognitive function, and longevity. By harnessing the power of this ancient practice, individuals can experience a range of health benefits backed by scientific data
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