Saunas and Longevity: Can Heat Therapy Extend Your Lifespan?

Saunas have long been a part of Finnish life, but can sitting in all that heat help you live longer? Recent research suggests it just might. A 20-year study from Finland found that men who used a sauna several times per week had significantly lower death rates from heart disease and other causes than infrequent sauna-goers. 

The most frequent sauna bathers (4–7 times a week) were much less likely to experience fatal cardiac events or early mortality compared to those who took only one sauna a week. This has made many people wonder if regular heat therapy could be a key to longevity.

The Link Between Sauna Use and Lifespan

The Finnish study mentioned above tracked over 2,000 middle-aged men and discovered a striking pattern: more sauna sessions correlated with a lower risk of dying during the study period. Those who enjoyed saunas almost daily were about 40% less likely to die of any cause than the once-a-week sauna users. They also had fewer fatal heart problems and strokes. While this was an observational finding (meaning it shows an association, not absolute proof), it's a strong hint that frequent sauna bathing could contribute to a longer, healthier life.

One reason for this correlation could be the cardiovascular benefits of saunas. The intense heat causes your heart rate to rise and blood vessels to dilate, similar to what happens during moderate exercise. Over time, this may improve blood pressure and blood vessel function. It’s as if your heart gets a light workout while you sit and sweat. Not surprisingly, sauna habits mimic some effects of exercise on the body’s physiology. Your skin heats up, your pulse elevates, and you begin to sweat profusely – all signs that your cardiovascular system is being gently challenged healthily.

Why Heat Therapy Might Extend Lifespan

Beyond the heart health perks, there are other theories for why heat therapy like sauna bathing could boost longevity. One idea involves stress proteins called heat shock proteins, which cells produce in response to heat. These proteins help repair damaged cells and reduce inflammation. Regular sauna use might train your body to activate these protective mechanisms more often, potentially leading to better cellular health and resilience.

Another factor is that relaxing in a sauna can reduce chronic stress. High stress levels are linked to many health issues, so the profound relaxation and well-being people feel after a sauna might indirectly support a longer life. Many sauna enthusiasts report better sleep and mood, which are important for overall health.

There’s also evidence that sauna bathing can reduce inflammation and oxidative stress in the body. Chronic inflammation is involved in aging and diseases like heart disease and diabetes. By mimicking the effects of exercise and triggering anti-inflammatory responses, saunas could help keep our bodies in a more youthful, less inflamed state.

A Healthy Habit, Not a Magic Bullet

While the findings on saunas and longevity are exciting, it’s important to keep perspective. Saunas alone won’t make you immortal. People who use saunas frequently might also lead generally healthier lifestyles – they may exercise more or have social routines around sauna bathing. The Finnish researchers did account for many factors (like exercise, diet, smoking) and still found a benefit to saunas, but we should be cautious about assuming cause and effect.

If you enjoy saunas, this is good news: all of our saunas are in a massive sale, and your relaxing hobby might also be good for your health in the long run if you invest now. But if you’re not a fan of heat, you don’t need to force yourself into a sauna solely to chase longevity. Other habits like regular exercise, a balanced diet, and not smoking are proven ways to extend lifespan.

In summary, sauna bathing appears to be a heart-healthy, life-extending habit when done regularly. It essentially gives you some benefits of exercise while you sit back and relax. As one review put it, saunas mimic the protective effects of aerobic exercise on the body. So go ahead and enjoy that sweat session – it might just add a few healthy years to your life, as long as you sauna safely and stay hydrated.

And remember, balance is key: saunas can be a wonderful part of a healthy lifestyle, but not a substitute for the basics of good health.

References

Kunutsor, S. K., Khan, H., & Laukkanen, J. A. (2018). Joint associations of sauna bathing and cardiorespiratory fitness on cardiovascular and all-cause mortality risk: A long-term prospective cohort study. Annals of Medicine, 50(2), 139–146. https://doi.org/10.1080/07853890.2017.1387927

Laukkanen, J. A., Kunutsor, S. K., Khan, H., Willeit, P., Zaccardi, F., & Laukkanen, T. (2018). Sauna bathing is associated with reduced cardiovascular mortality and improves risk prediction in men and women: A prospective cohort study. BMC Medicine, 16(1), 219. https://doi.org/10.1186/s12916-018-1198-0

Laukkanen, J. A., & Kunutsor, S. K. (2019). Is sauna bathing protective of sudden cardiac death? A review of the evidence. Progress in Cardiovascular Diseases, 62(3), 288–293. https://doi.org/10.1016/j.pcad.2019.05.001

Laukkanen, T., Kunutsor, S. K., Kauhanen, J., & Laukkanen, J. A. (2017). 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

Patrick, R. P., & Johnson, T. L. (2021). Sauna use as a lifestyle practice to extend healthspan. Experimental Gerontology, 154, 111509. https://doi.org/10.1016/j.exger.2021.111509