The health benefits of sauna
A Finnish study reveals that regular sauna can significantly reduce the risk of heart disease, sudden cardiac death, and even dementia. With benefits ranging from improved heart health to enhanced mood and detoxification, sauna therapy is a powerful tool for boosting longevity and overall well-being.
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The Impact of Sauna Bathing on Cardiovascular Health and Longevity
A Finnish study
Conducted on 2,315 middle-aged men (ages 42-60) from eastern Finland, the study aimed to evaluate the beneficial effects of sauna on longevity, particularly focusing on cardiovascular health. The cohort was divided into three groups based on sauna frequency. The first group, which served as the control group, had one sauna session per week. The second group had 2 to 3 sauna sessions per week, and the third group had 4 to 7 sauna sessions per week.
The results revealed that an increase in sauna frequency was associated with a reduced risk of sudden cardiac death (SCD), coronary heart disease (CHD), cardiovascular disease (CVD), and all-cause mortality.
Sauna Frequency Linked to Lower Mortality and Dementia Risk
The benefits of heat
The frequency of sauna sessions, rather than their duration, was inversely associated with all-cause mortality. Compared to the group with one sauna session per week, those in the 4-7 sessions per week group had a 40% reduction in the risk of death, while the 2-3 sessions per week group had a 24% lower risk of death. The ideal duration for a sauna session appears to be around 20 minutes.
A second study conducted on the same population also demonstrated that moderate to high sauna frequency was linked to a 66% reduction in the risk of dementia and Alzheimer's disease. Among the many benefits of sauna use, improvements in heart rate variability (HRV), stress resistance, insulin sensitivity, and blood pressure are particularly notable. Right after a sauna session, individuals often feel revitalized, alert, energized, clear-headed, in a better mood, and relaxed.
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Enhance Cardiovascular Health and Cellular Repair
How do these benefits occur?
During a sauna session, heart rate can increase to 100 beats per minute during moderate sessions and up to 150 beats per minute during more intense sessions, which corresponds to light to moderate physical exercise. Similar to physical training, repeated sauna treatments improve endothelial function in patients with risk factors for coronary heart disease and heart failure, suggesting a preventive role of thermal therapy on the endothelium, or the inner lining of blood vessels.
Exposure to heat also increases the production of heat shock proteins (HSPs). As we age, some proteins become damaged and misfolded, contributing to the aging process. The shape of proteins is crucial, as it determines their function. When proteins are damaged, they must be repaired, digested, and recycled into new proteins. HSPs help proteins refold, or if they are too damaged, they break them down and recycle them, preventing the accumulation of damaged proteins. HSPs activate internal repair and antioxidant systems, aiding in cellular maintenance.
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From Stress Relief to Tissue Repair
An integrative holistic approach
Sauna use also boosts circulating endorphins, reduces stress hormones, and improves sleep. It helps combat depression, facilitates weight loss, and eliminates toxins and heavy metals from the body. Additionally, heat therapy stimulates the release of growth hormone, which is essential for tissue repair and the reconstruction of skin, joints, and hair. It also helps the immune system fight infections and reduce inflammation. All forms of heat therapy, including traditional saunas, infrared saunas, steam baths, and even yoga, are effective. Raising your body temperature is an easy way to rejuvenate and enhance your health while addressing the root causes of aging.
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