The Benefits of Sauna for Heart Health

Saunas have been used for centuries in various cultures for relaxation and overall well-being. In recent years, research has shown that regular sauna use may offer significant benefits for heart health. Finland, not surprisingly has produced a lot of research around sauna benefits. A large study from 2015 from the University of Eastern Finland, shows statistically significant decrease in Cardiovascular events with increasing sauna sessions. Participants who used the sauna two to three times a week were 22 percent less likely to experience sudden cardiac death than those who only used it once a week. Those who used a sauna four to seven times a week were 63 percent less likely to experience sudden cardiac death and 50 percent less likely to die from cardiovascular disease than those who only used a sauna once a week (see full study article). Another recent study from the University of Jyväskylä, shows even more benefits when a combination of exercise and sauna is used in reducing many markers associated with cardiovascular disease. (see full study article). If you are looking for a natural and enjoyable way to support your cardiovascular system, incorporating sauna sessions into your routine could be an excellent choice. Let’s explore the science behind how sauna use can improve heart health and what you should keep in mind before stepping into the heat.

How Does a Sauna Affect the Heart?

A sauna session induces heat exposure that raises body temperature, leading to several physiological responses similar to those achieved through moderate exercise. The heat causes blood vessels to dilate (vasodilation), leading to improved circulation and reduced blood pressure. As a result, the heart works more efficiently, pumping oxygen-rich blood throughout the body. The increase in heart rate during sauna use can be comparable to that of a brisk walk (depending on temperature and tolerance levels). This has the benefit of increasing cardiovascular fitness.

Key Benefits of Sauna for Heart Health

1. Improved Circulation

Sauna heat expands blood vessels, which improves blood flow and helps deliver oxygen and nutrients more efficiently. This enhanced circulation can benefit those with conditions such as peripheral artery disease or individuals prone to poor circulation.

2. Lower Blood Pressure

Several studies have found that regular sauna use is associated with a reduction in blood pressure. The heat-induced vasodilation allows blood to flow more freely, reducing strain on the heart. In fact, frequent sauna use has been linked to a lower risk of hypertension, a major risk factor for heart disease.

3. Stress Reduction and Heart Rate Variability Improvement

Chronic stress and high levels of cortisol (the stress hormone) can negatively impact heart health. Saunas promote relaxation, helping to reduce stress and improve heart rate variability, a measure of heart function associated with a reduced risk of heart disease.

4. Enhanced Endothelial Function

The endothelium is the inner lining of blood vessels, and its function is crucial for maintaining vascular health. Sauna sessions have been shown to improve endothelial function, which in turn enhances blood vessel flexibility and reduces the risk of atherosclerosis (hardening of the arteries).

5. Potential Cholesterol and Inflammation Benefits

Regular sauna use has been linked to reduced levels of LDL (bad cholesterol) and systemic inflammation, both of which are risk factors for heart disease. While more research is needed in this area, early findings suggest that saunas could contribute to a healthier lipid profile.

How Often Should You Use a Sauna for Heart Health?

To reap the cardiovascular benefits, research suggests that using a sauna 4–7 times per week at a temperature of 80–100°C (176–212°F) for about 15–20 minutes is optimal. However, like exercise, the benefits start at one session a week and increase the more sessions you do. Always start low and within your tolerance levels and work up.

Who Should Be Cautious?

While saunas offer numerous heart health benefits, they may not be suitable for everyone. People with unstable heart conditions, severe low blood pressure, or advanced heart failure should consult their doctor before using a sauna. Additionally, individuals who are pregnant, dehydrated, or under the influence of alcohol should avoid sauna use.

Final Thoughts

Incorporating regular sauna sessions into your lifestyle can be a valuable tool for maintaining heart health. With benefits ranging from improved circulation and reduced blood pressure to stress reduction and enhanced vascular function, the sauna is more than just a place to relax—it can be a powerful ally in supporting cardiovascular well-being. However, as with any health-related practice, it is essential to listen to your body and seek medical advice if you have any underlying conditions.