Brain Health Boost: Saunas and the Risk of Alzheimer’s & Dementia

Can Saunas Actually Help Mitigate Risks of Alzheimer's and Dementia?

Could regular sauna sessions keep your brain sharp and even help ward off dementia? It sounds far-fetched, but scientific studies suggest there may be something to the idea. 

Researchers in Finland, where sauna bathing is common, found that men who used saunas frequently had a much lower risk of developing Alzheimer’s disease and other forms of dementia.

The effect was quite dramatic: those who sat in the sauna 4–7 times per week had about a 65% lower risk of Alzheimer’s and dementia than those who went only once a week.

What the Research Says

The key study on this topic followed over 2,000 middle-aged Finnish men for an average of 20 years. The results, published in 2017, were striking. The more often the men took saunas, the lower their chances of being diagnosed with dementia. Men with the highest sauna frequency (four to seven sessions weekly) were the least likely to get memory diseases. In contrast, those who used the sauna rarely had the highest rates of dementia and Alzheimer’s.

It’s important to note that this type of study can’t prove that saunas prevent dementia – it shows a strong association. However, the researchers did adjust for many other factors (like exercise habits, blood pressure, and socioeconomic status) and still saw the brain benefits linked to sauna use. This suggests the heat therapy itself might be contributing something special to brain health.

How Could Saunas Protect Your Brain?

There are a few theories on why sauna bathing might boost brain health. One possibility is improved cardiovascular health. The brain relies on healthy blood vessels and good circulation. Saunas, by gently increasing heart rate and improving blood flow, may enhance vascular function. Better blood flow to the brain could mean a lower risk of dementia in the long run.

Another idea involves the reduction of inflammation. Chronic inflammation and oxidative stress in the body are risk factors for dementia. Sauna heat exposure has been shown to lower systemic inflammation and oxidative markers over time, similar to the effects of regular exercise. By reducing these harmful processes, saunas might create an internal environment that’s friendlier to the aging brain.

Saunas also trigger the release of certain growth factors and hormones that could be neuroprotective. For example, the heat stress might increase levels of brain-derived neurotrophic factor (BDNF), a molecule that supports the growth and survival of neurons. Higher BDNF levels have been linked to better memory and lower dementia risk.

Sauna Bathing as Part of a Brain-Healthy Lifestyle

It’s exciting to think that something as enjoyable as sitting in a warm sauna could help keep the brain healthy. However, saunas should be viewed as one piece of the puzzle. To protect your brain as you age, doctors still emphasise the tried-and-true advice: eat a healthy diet (plenty of vegetables, healthy fats like olive oil, maybe some oily fish), stay physically active, keep your mind engaged, and manage risk factors like high blood pressure or diabetes.

Sauna sessions could complement these habits. Think of a sauna as a form of relaxation therapy that also gives your heart and blood vessels a mild workout. Many people report they sleep better after a sauna, and good sleep is crucial for brain function and memory. In fact, during deep sleep the brain clears out metabolic waste products, so a habit that improves sleep quality – like a sauna in the evening – might indirectly help keep your brain healthier over time. Also, the stress relief from a sauna session – that calm, refreshed feeling – can’t be underestimated. High stress over years is bad for the brain, so unwinding in a sauna might indirectly help by reducing stress hormones.

Conclusion

Regular sauna bathing has been linked to a significantly lower risk of Alzheimer’s and dementia in at least one long-term study.

While we await further research (ideally including women and diverse populations, since the initial study was on men in Finland), enjoying a sauna certainly isn’t harmful and may be a savvy addition to a brain-healthy lifestyle. At the very least, you’ll come out feeling relaxed – and that’s a benefit you can feel immediately.

Still, we can't deny the multiple benefits a sauna can bring to both your body and mind. And while you're at it, you can take a look at our collection of saunas (both infrared and traditional). Our saunas are crafted with passion and dedication to giving you nothing but the highest quality in all of Australia.

References

Knekt, P., Järvinen, R., Rissanen, H., & Heliövaara, M. (2020). Does sauna bathing protect against dementia? Preventive Medicine Reports, 20, Article 101221. https://doi.org/10.1016/j.pmedr.2020.101221

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.