What are 3 Reasons Saunas Are Good for Longevity?

Sitting in a sauna, also known as sauna bathing, is relaxing after a workout. But did you know saunas are also good for longevity? Many studies show how the practice of sauna bathing slows the aging process and results in a longer healthspan, defined as “the period of one’s life spent in good health, free from the chronic diseases and disabilities that commonly accompany aging.”¹

Effects of sauna bathing

Sitting in a sauna exposes the body to extreme heat, which induces several responses.

Increased skin and core body temperature, which causes you to sweat
Increase in cardiac output and heart rate
Increased blood flow
Increased heat shock proteins which prevent protein aggregation, protect against cellular stress, and promote heat tolerance

In fact, the effects of sauna bathing mimic the effects of moderate cardiovascular exercise.

So, why are the effects of saunas good for longevity?

Saunas are good for the heart

Heat exposure causes protective responses that promote cardiovascular health. Long-term sauna use improves resting blood pressure, vascular blood flow, and left ventricular function of the heart.

Studies in Finland show increased frequency of sauna bathing is associated with a reduced risk of sudden cardiac death (SCD), fatal coronary heart disease (CHD), fatal cardiovascular disease (CVD), and all-cause mortality.²

However, this positive effect of sauna bathing is dose dependent. The more frequent the use of saunas, the greater the reduction of cardiac risk.

Researchers found the best outcomes with dry sauna use 4-7 days a week, 20 minutes per session at a temperature of at least 174 ° F. But even 2-3 times per week produced benefits.³

Saunas are good for the brain

A 2017 Finnish study showed moderate to high frequency of sauna bathing was associated with lowered risks of dementia and Alzheimer’s Disease. ⁴

Sauna use protects the brain from aging in several ways. First, brain-derived neurotropic factor, or BDNF, increases during the heat response, and promotes production of new brain cells and new connections between them.

Second, improved blood flow to the brain facilitates clearance of proteins in the brain associated with neurodegenerative diseases such as Alzheimer’s Disease. ⁵

Finally, hormonal changes during sauna use supports repair of nerve cell damage. ⁶

Saunas slow muscle loss

We lose skeletal muscle and strength as we age, called age-related sarcopenia. This is a leading cause of functional decline and loss of independence in older adults because a healthy skeletal muscle system contributes to overall metabolic health.

Research studies show sauna use decreases muscle atrophy with heat acclimation since the increase in heat shock proteins during sauna use slows age-related sarcopenia. ⁷

Other heat stress modalities

If saunas are good for longevity, how about hot baths, hot-water blankets, steam rooms, and other heat therapies?

Research shows positive cardiac health benefits for hot baths, especially 5 or more times a week. ⁸

Final thoughts

To sum up, the use of saunas is good for longevity because of reduced risk of cardiovascular disease, improvements in brain function, including a reduced risk of neurodegenerative disorders, and reduction in age-related muscle loss.

Since sauna use mimics moderate exercise, does this mean instead of exercising we can just sit in the sauna instead? Well, not really. Respiratory fitness is one advantage of exercise missing in sauna bathing. But adding a visit to the sauna after a workout definitely adds to the benefits of exercise and is good for longevity.

Check out a previous post on how sauna bathing and cold showers encourage resilience.

Let’s get ready to sweat!

References

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