Is Sauna Good for Heart and Brain Health? Sauna Health Benefits Explained by a Doctor

In Finland, the sauna is a national treasure, a fundamental part of daily life and culture. But is traditional Finnish-style sauna good for heart and brain health, and what sauna health benefits can you expect?

It appears so. Large studies in that country highlight key sauna health benefits, showing that people who use a sauna four to seven times a week tend to have better health than those who sauna two to three times a week or less.

Regular sauna-goers were found to have a 40–60% lower risk of fatal heart disease, sudden cardiac death, and early death of all types, as well as a potentially lower risk of Alzheimer’s or dementia.

This can be important when we consider that cardiovascular issues are among the biggest causes of mortality in the Western world. In North Carolina, almost 10% of the population has a reported history of heart-related diseases.

Sauna and Cardiovascular Health

Sauna use may benefit the heart and brain, with sauna health benefits including bringing one’s heart rate to a level similar to light-to-moderate exercise. This relaxes blood vessels and improves blood flow. Repeated sauna sessions lower average systolic blood pressure and appear to reduce inflammation, which can also decrease stress on the heart.

Although they lack direct evidence, longer-range studies also suggest additional sauna health benefits, including sauna brain benefits, including a lower risk of dementia and Alzheimer’s in frequent sauna users. Again, this may be due to improved blood flow to the brain, lower overall blood pressure, reduced stress, and more relaxed sleep.

I built a sauna at my mountain cabin. It’s a more sanitary option than a hot tub and may deliver long-term health benefits, both direct and indirect. It’s wonderful to look out at the mountains while relaxing with some music (my form of meditation).

Getting the Most From Sauna Health Benefits

Before you take up sauna bathing, do some personal research to be sure it’s safe for you. For example, I advise pregnant women, or people with heart disease or high blood pressure, to speak with their physicians before heading to a steam room or sauna.

Since it resembles light-to-moderate exercise, sauna bathing increases heart rate, which, for some, may stress the cardiovascular system. If your doctor feels you’re not conditioned enough for exercise, you’ll likely be advised to avoid the sauna.

With a doctor’s approval, individuals with stable heart disease or higher blood pressure may well tolerate 15–20 minutes of moderate-temperature (170–200° F.) sauna. The key is to stay hydrated before, during, and after entering, avoid alcohol immediately before and during, and don’t exceed 20 minutes there.

All individuals, even those in very good health, should exit the sauna and hydrate immediately if they feel dizzy, faint, or develop a rapid heart rate.

Pregnant women should avoid saunas in their first trimester. Dehydration, overheating, low blood pressure, and dizziness are potentially dangerous to the developing fetus. Again, consult your OB-GYN for the best advice and an approach to sauna bathing that suits your condition.

Sauna Health Benefits and Your Lifestyle

Four to seven sauna sessions weekly can complement a healthy regimen of exercise, nutrition, and good sleep hygiene by promoting recovery and physical resilience.

Because regular sauna use simulates mild heat stress, it boosts circulation and appears to improve stress adaptation. For muscles and joints, it’s been shown to reduce inflammatory markers and coagulation panel values, suggesting decreased inflammation.

Here’s how to gain the most benefit from your sauna use:

• Shower briefly before entering the sauna. Cleansed skin improves your ability to sweat.
• If you’re coming from an exercise session, wait a few minutes before entering the hot room.
• Hydrate well, preferably with an electrolyte solution, a low-carb vitamin water, or water with fresh-squeezed lemon or lime juice.
• A cool shower when you’re finished can help avoid dizziness if you haven’t quite hydrated enough.

Scandinavians, in general, are healthier than Americans and other Western Europeans. We don’t know if that’s directly related to their regular use of saunas, but data definitely points to saunas’ beneficial effects.

Interested in sauna health benefits? Considering adding sauna bathing to your routine? Check with your Signature Healthcare physician. We offer solid advice based on your health profile and lifestyle.