Infrared saunas have been getting a lot of attention lately—and for good reason. Long-term studies show that regular sauna use might help you live a longer, healthier life.
While it’s not magic, the steady heat from an infrared sauna can give your heart, cells, and metabolism a gentle push in the right direction.
Let’s break down how it works and how to make it part of your routine.
Your Body Reacts to Heat in a Good Way
Spending time in an infrared sauna raises your body temperature, which makes your heart beat faster and your blood vessels widen. It’s almost like a light workout for your heart. This response is similar to what happens when you exercise, and it's linked to better heart health and a lower risk of death from heart problems.
In one long-term study, people who used saunas 4 to 7 times a week had a lower risk of heart disease and lived longer than those who rarely used them. The idea is that regular heat exposure works like passive exercise. It conditions your heart and improves blood flow, which can support longevity over time.
Heat Helps Your Cells Stay Healthy
The heat from an infrared sauna also triggers a process in your cells that can help slow aging. Your body produces something called heat shock proteins when exposed to heat. These proteins help repair damaged proteins and reduce cellular wear and tear.
This process lowers inflammation and oxidative stress—two things strongly tied to aging. Some research has even shown that people who frequently use saunas tend to have lower levels of inflammation in the body. This all adds up to a healthier internal environment that supports long-term wellness.
Supports Heart and Metabolic Health
One major reason saunas may support a longer life is their effect on heart and metabolic health. Using an infrared sauna raises your heart rate and can help regulate blood pressure. Over time, this may improve how well your heart pumps blood and how flexible your arteries are—both good for keeping your heart strong.
Some early research also shows that infrared sauna use may help improve blood sugar control and insulin sensitivity. In one small study, people who used passive heat therapy every day for 10 days saw lower blood sugar and insulin levels.
These changes can help lower the risk of metabolic conditions like diabetes and obesity.
Small Stress, Big Benefits: The Idea of Hormesis
A mild, short burst of stress—like the kind you get in a sauna—can actually help your body become more resilient. This concept is known as “hormesis.” Basically, your body learns to bounce back stronger when it’s exposed to a little bit of controlled stress.
When you sit in a sauna, your body works to stay cool. This boosts antioxidants, activates repair systems, and may help reduce stress hormones over time. Many people say they feel calmer and sleep better after regular sauna use, and this could be linked to lower cortisol levels.
Lowering stress and balancing your nervous system can support healthy aging, too. When stress hormones stay high for too long, they can speed up aging and raise the risk of chronic illness. Infrared saunas may help keep that in check.
How to Use Infrared Saunas for Long-Term Benefits
If you want to use an infrared sauna to support healthy aging, aim to make it a regular habit. Studies suggest using a sauna at least 2 to 3 times a week, and up to 4 or 5 if it feels good for your body. Each session can last around 15 to 20 minutes at a comfortable temperature, usually between 50 to 60 degrees Celsius.
Don’t forget to drink water before and after your session, and take breaks if you ever feel lightheaded. The goal is consistent use, not overdoing it.
Also, think of sauna use as just one part of a bigger picture. It works best when combined with a healthy lifestyle—regular exercise, a good diet, enough sleep, and proper medical care. Together, these habits can help you feel your best now and in the years to come.
Final Thoughts
Infrared saunas could also play a role in helping you live longer. The gentle heat supports your heart, calms inflammation, and helps your cells repair themselves. Research shows that with regular use, infrared saunas may lower the risk of age-related diseases and improve your quality of life.
If you’re thinking about starting, talk to your doctor first—especially if you have any health concerns. Then ease into it and enjoy the warmth. You might just be doing your future self a big favor.
References
- Hussain, J. N., & Cohen, M. M. (2018). Clinical effects of regular dry sauna bathing: a systematic review. Evidence-Based Complementary and Alternative Medicine, 2018, 1857413. https://doi.org/10.1155/2018/1857413
- Laukkanen, J. A., & Laukkanen, T. (2018). Sauna bathing and systemic inflammation. European Journal of Epidemiology, 33(3), 351–353. https://doi.org/10.1007/s10654-017-0335-y
- Laukkanen, T., Kunutsor, S. K., Kauhanen, J., & Laukkanen, J. A. (2015). Sauna bathing is inversely associated with dementia and Alzheimer’s disease in middle-aged Finnish men. Age and Ageing, 46(2), 245–249. https://doi.org/10.1093/ageing/afw212
- McCarty, M. F., Barroso-Aranda, J., & Contreras, F. (2009). Regular thermal therapy may promote insulin sensitivity while boosting expression of endothelial nitric oxide synthase–effects comparable to those of exercise training. Medical Hypotheses, 73(1), 103–105. https://doi.org/10.1016/j.mehy.2008.12.020
- Pilch, W., Pokora, I., Szyguła, Z., et al. (2013). Effect of a single Finnish sauna session on white blood cell profile and cortisol levels in athletes and non-athletes. Journal of Human Kinetics, 39, 127–135. https://doi.org/10.2478/hukin-2013-0075
