Harnessing Heat: The Lifelong Benefits of Sauna Use
Saunas, a centuries-old tradition, form a core part of many cultures around the globe. Beyond their pleasurable, therapeutic, and communal aspects, saunas have a potent role in boosting physical and mental health. This is due to hormesis – a biological phenomenon where short-term, low-dose stressors prepare the body for larger future stresses. In this case, the temporary stressor is heat.
Exposing your body to the high temperatures of a sauna mirrors the physiological response triggered by exercise: an increased heart rate, elevated blood pressure, raised core body temperature, and sweating. With regular sauna use, these short-term effects translate into long-term benefits akin to those provided by consistent exercise: improved vascular function, reduced inflammation, lowered resting blood pressure, an enhanced lipid profile (with lower levels of "bad" cholesterol and higher levels of "good" cholesterol), and boosted immune function. Each of these adaptations contributes to better cardiovascular health. VIIVIO's tracking feature could be a useful tool to observe these health transformations over time.
In fact, research points to regular sauna use significantly lowering the risk of fatal cardiovascular incidents. A study involving 1688 participants found that frequent sauna-goers showed a reduced risk of cardiovascular mortality in a dose-response pattern – the more time spent in the sauna each week, the lower the risk of fatal cardiovascular events.
One of the main reasons for these positive outcomes lies in the activation of heat shock proteins (HSPs) due to heat stress. HSPs are a class of proteins that aid in repairing damaged proteins and preventing the degradation of proteins often linked with neurodegenerative diseases such as dementia, Alzheimer's disease, and Parkinson's disease. Regular exposure to heat stress through sauna use boosts the presence of these protective HSPs in the body, providing a cellular shield even under regular conditions.
Sauna use isn't limited to physical benefits – it also holds potential in enhancing mental health. A global survey on sauna use observed that moderate users (5-15 sessions per month) scored higher on mental wellbeing. Stress reduction, pain relief, and social interaction were the primary motivators for sauna use. Another study, involving 2138 men, associated regular sauna use with a reduced risk of psychotic disorders, with the highest protective effect seen in those using the sauna 4-7 times per week.
Whether you're seeking relief from discomfort, stress alleviation, or simply a social outing, regular sauna sessions prove beneficial for cardiovascular, metabolic, neurological, and mental health. You can track and optimize these benefits with VIIVIO's state-of-the-art tracking features.
It's essential to note that while saunas are safe for most, they may pose risks for individuals with conditions like unstable angina, recent myocardial infarction, and severe aortic stenosis. Always consult your healthcare provider before starting a new health regimen. Also, avoid combining sauna use with alcohol consumption to prevent risks of hypotension, arrhythmia, or even sudden death.
Finding Your Optimal Sauna Routine
Research has primarily explored traditional Finnish-style saunas and infrared saunas, with results indicating similar benefits from both. The source of the heat stress appears less important than the heat stress itself.
Finnish-style saunas typically operate at temperatures ranging from 70-100 degrees Celsius, often hovering around 80-90 degrees Celsius. In contrast, infrared saunas, which heat the body directly through thermal radiation, function at a lower temperature band of 45-60 degrees Celsius.
Sauna sessions generally last between 5-20 minutes, and you can choose single or multiple sessions based on your comfort level. Though longer sessions tend to yield more benefits, even short durations of 5-10 minutes can be beneficial. We advise against staying in a sauna for longer than 30 minutes at one stretch. If you opt for multiple sessions, ensure you cool down and rehydrate between them.
With VIIVIO, you can track your sauna routines, understand their effects on your health, and optimize them for the best results. Embrace the heat, and take a step towards a healthier, happier life with sauna use and VIIVIO.
If you’re using the VIIVIO app, you can record any sauna use in the RECHARGE function!
Click on the “Plus” icon at the bottom of your home screen and then “Rest & Recharge”. Choose Sauna from the list and then use the sliding scale to record the number of minutes you’ve spent doing that recharge tactic that day.
Learn more about tracking your recharge tactics in VIIVIO here and download VIIVIO here!
What are we finding in the research?
We touched on some of the main adaptations that occur with sauna use, however there are many other benefits! Dr. Rhonda Patrick and Teresa Johnson summarize the benefits of sauna use nicely in their recent review paper “Sauna use as a lifestyle practice to extend healthspan.”