What are the health benefits of a sauna?

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In the battle between time and your body, it turns out that regular saunas could be one of your greatest allies.

In his National Geographic series Limitless, Chris Hemsworth goes from plunging into icy arctic waters to the blistering heat of a 195°F sauna – subjecting his body to extreme temperatures as part of his mission to live longer and healthier.

His strategy is backed by growing research. While the people of Finland have been sweating it out in wood-lined boxes for thousands of years, only recently has science begun to pinpoint the benefits of the sauna for your long-term physical and mental health.

Grab your towel and let’s turn up the heat.

How heat shock proteins fight aging

When your cells jump into action to protect you, their first line of defense is to produce heat shock proteins.

Think of these proteins as a kind of clean-up crew. As Chris put it in Limitless: “These tiny heroes get to work giving my cells the ultimate spring cleaning.”

What they’re cleaning up is the harmful waste that all cells produce. These waste byproducts can bounce around cells, damaging proteins as well as mitochondrial DNA. This DNA damage is believed to be one of the nine reasons we age.

As well as helping to clean up our cells, animal studies suggest that increased levels of heat shock proteins may protect us from neurodegenerative diseases by repairing damaged proteins.

Studies have shown that:

• People who stayed in a sauna at 163°F (73°C) for 30 minutes saw a 49 percent increase in heat shock protein levels.
• Using deep tissue heat therapy over a period of six days appeared to increase the levels of heat shock proteins and improved mitochondrial function.

The takeaway here is that a regular sauna will activate the heat shock proteins more often, making your cells more robust and resistant to damage and stress.

Does the sauna help with inflammation?

Evidence suggests that while sauna use triggers the release of both pro and anti-inflammatory factors, overall it is generally associated with lower inflammation.

Sauna use triggers the release of proteins called interleukins to fight inflammation and resist heat stress, making you more resilient and potentially increasing longevity.

What are the health benefits of using a sauna?

In your day-to-day life, research suggests it can help to ease symptoms of flu, arthritis and headaches. Some of the big benefits include:

• Heart health: Some of the protective responses triggered by heat may protect the heart. In fact, sauna use and exercise produce many of the same positive physiological responses. Like exercise, sauna use can increase heart rate to around 100 beats per minute in moderate heat, or 180 bpm at higher temperatures, which is similar to what you would experience during moderate to vigorous exercise.
• Cardiovascular disease: Along with general heart health, studies have found a particular dip in cardiovascular disease among sauna users. A Finnish study found that people who used a sauna 2-3 times per week were 22 percent less likely to have a heart attack, while those who used it 4-7 times a week had a 63 percent lower risk.
• Cognitive decline: That same Finnish study showed that men who used a sauna 4-7 times a week saw a 65 percent reduced risk of developing Alzheimer’s disease compared to those who used a sauna only once a week. This is most likely due to the heat’s positive impact on blood circulation and blood pressure.

With the benefits for your heart and brain, as well as the potential to condition your cells to be more robust in the face of the stressors that drive aging, the sauna may be a useful lifestyle tool for promoting longevity.

Disclaimer: This Centr content is adapted with permission from an article written by Lifespan.io. The content herein represents Centr’s interpretation of the original source material.