Can taking a sauna improve my health and performance?

The benefits of heat, particularly through sauna bathing, are well-documented and I summarized many of them in my "Rest Refocus Recharge" book. Here are some key points:

1. Historical and Cultural Significance: Using heat for healing is a practice that spans centuries and cultures, evident in Russian Banyas, Indigenous sweat lodges, and Finnish saunas​​.

2. Regular Heat Exposure: There's a dose-response effect with heat exposure, indicating even one session per week can offer benefits. Sessions lasting less than 10 minutes have shown benefits, with increased advantages observed in sessions lasting 11 to 29 minutes​​.

3. Cardiovascular and Brain Health: Heat exposure can reduce mortality risk, positively affect cardiovascular health, improve body inflammation, and potentially help prevent brain diseases. It's also useful for relaxation and can provide physiological gains that improve athletic performance​​.

4. Benefits for Specific Health Conditions: People with rheumatic diseases, chronic fatigue, pain syndromes, chronic obstructive pulmonary disease, and allergic rhinitis have shown improvement in blood arterial stiffness and cardiovascular markers after regular sauna use. There's also evidence suggesting repeated sauna exposure may decrease the risk of Alzheimer's disease and dementia​​.

5. Reduced Stroke Risk: A study found that those who used saunas 2-3 times weekly were 12% less likely to have a stroke, and this risk reduction was even greater (62%) for those using saunas 4-7 times a week​​.

6. Longevity and Survival: Frequent sauna use has been associated with reduced risks of fatal cardiovascular events and all-cause mortality. Longer sauna sessions (20 minutes or more) were found to be more protective. Physiological changes include increased bioavailability of nitric oxide and production of heat shock proteins, which offer numerous health benefits​​.

Overall, the evidence suggests that incorporating heat exposure, such as sauna bathing, into one's routine can offer significant health benefits. However, it's important to consider safety and individual health conditions when applying these practices.

What does the research say?

Heat has been used for centuries in various forms for its health benefits. Today, we understand these benefits better, thanks to scientific research. For example, a study by Jari Laukkanen of the University of Eastern Finland found that regular sauna use is linked to reduced risks of fatal cardiovascular events and all-cause mortality. People who used saunas two to three times per week had better health outcomes than those who used them less frequently, and four to seven sauna sessions per week were associated with the highest survival and longevity benefits. The duration of each sauna session also plays a role, with longer exposures of 20 minutes or more showing more protective effects​​.

What mechanism in the body can explain the benefits that we observe in people who use saunas regularly?

One of the key factors contributing to the health benefits of heat exposure is the production of heat shock proteins. These are powerful proteins in the body that offer a range of beneficial effects. Heat shock proteins are part of the body's response to stress, such as heat exposure. They function like "cellular chaperones," helping to prevent damage to other proteins that could be caused by the stress.

Heat shock proteins play several roles in promoting health and wellbeing:

1. Protecting the Cardiovascular System: Sauna bathing has been linked to improved cardiovascular function. Regular sessions can lead to better endothelium-dependent dilatation, reduced arterial stiffness, and lower blood pressure.  Heat exposure increases the bioavailability of nitric oxide, which improves the flexibility of blood vessel walls. This can lead to better blood flow and reduced risk of cardiovascular diseases.

2. Cellular Protection and Repair: By assisting in the refolding of damaged proteins and preventing protein aggregation, heat shock proteins help maintain cellular health and prevent damage from stressors like heat or exercise.

3. Immune System Support: There's evidence that heat shock proteins can bolster the immune system, helping the body to fight off infections and diseases more effectively.

4. Longevity and Aging: Research suggests that heat shock proteins might have a role in longevity and slowing down the aging process by protecting cells from age-related damage. Studies have shown that sauna use is associated with a reduced risk of cardiovascular diseases, including coronary heart disease and hypertension, and may even reduce overall mortality.

5. Exercise Performance: Sauna use may improve exercise performance in athletes. For example, after just four sauna sessions, athletes experienced a significant expansion of their peak plasma volume, which can enhance endurance. Sauna bathing post-exercise has been shown to induce heat acclimation adaptations and improve exercise performance metrics such as VO2max and time to exhaustion.

Incorporating Heat Therapy into Your Routine

To reap the benefits of heat therapy and the production of heat shock proteins, consider incorporating regular sauna sessions into your wellness routine. You can also take a nice hot bath! The frequency and duration of these sessions can vary, but as the research suggests, more frequent and longer sessions tend to offer greater benefits.

Here are the key elements based on the information provided in "Rest, Refocus, Recharge":

1. Temperature and Type of Sauna: Traditional saunas typically operate at temperatures between 70°C and 100°C, with an optimal temperature around 80°C at head level. Infrared saunas operate at lower temperatures, typically ranging from 45°C to 60°C. Steam in saunas makes it harder to move heat out of the body, so these are enjoyed at a lower temperature, between 60°C to 70°C​​​​.

2. Sauna Session Protocol: A recommended protocol involves spending 5 to 10 minutes in dry heat at 80°C, followed by a 5-minute cool shower. This cycle can be repeated one to three times. After the sauna session, it's important to rehydrate as you can lose significant amounts of water through sweat​​.

3. Frequency and Duration: There's a dose-response effect with heat exposure, meaning even one session per week can provide benefits. The duration of each session can vary based on personal preference and time constraints. Sessions lasting less than 10 minutes can be beneficial, but there appear to be increased benefits with sessions lasting 11 to 19 minutes, and even more at 20 to 29 minutes. However, it is recommended not to exceed 30 minutes for safety reasons​​.

4. Post-Sauna Recovery: After exiting the sauna, it is essential to cool down, stop sweating, and rehydrate with cool water. Taking time to notice how relaxed you feel post-sauna can also be part of the recovery process​​.

5. Safety Considerations: Avoid alcohol when using a sauna due to the risk of hypotension, arrhythmia, and sudden death. It's also important to consult a healthcare professional before beginning any new health regimen, especially for individuals with certain health conditions​​.

This sauna protocol, when followed correctly, might help reduce the risk of mortality, improve cardiovascular health, decrease inflammation, and even aid in preventing brain diseases. It's also a relaxation method and can provide physiological gains for athletes. However, individual responses can vary, and it's important to listen to your body and adjust the protocol as needed.

Conclusion

The power of heat in enhancing health and wellbeing is evident from both historical use and modern scientific research. The production of heat shock proteins during heat exposure is a key factor in these benefits, offering protection and support to various body systems. By incorporating heat therapy such as sauna sessions into our routines, we can harness these benefits for improved health and longevity. Remember, always consult with a healthcare professional before beginning any new health regimen, especially if you have existing health conditions.

References

1.     Laukkanen, Jari; Laukkanen, Tanjaniina; Kunutsor, Setor K. (2018). Cardiovascular And Other Health Benefits Of Sauna Bathing: A Review Of The Evidence Mayo Clinic Proceedings 93, 8.

2.     Laukkanen, Jari; Khan, Hassan; Laukkanen, Tanjaniina; Zaccardi, Francesco (2015). Association Between Sauna Bathing And Fatal Cardiovascular And All-Cause Mortality Events JAMA Internal Medicine 175, 4.

3.     Leppäluoto, J.; Huttunen, P.; Hirvonen, J.; Väänänen, A.; Tuominen, M.; Vuori, J. (1986). Endocrine Effects Of Repeated Sauna Bathing Acta Physiologica Scandinavica 128, 3.

4.     Moseley, Pope L. (1997). Heat Shock Proteins And Heat Adaptation Of The Whole Organism Journal Of Applied Physiology 83, 5.

5.     Hussain J, Cohen M. Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review. Evid Based Complement Alternat Med. 2018 Apr 24;2018:1857413. doi: 10.1155/2018/1857413. PMID: 29849692; PMCID: PMC5941775.

6.     Henderson KN, Killen LG, O'Neal EK, Waldman HS. The Cardiometabolic Health Benefits of Sauna Exposure in Individuals with High-Stress Occupations. A Mechanistic Review. Int J Environ Res Public Health. 2021 Jan 27;18(3):1105. doi: 10.3390/ijerph18031105. PMID: 33513711; PMCID: PMC7908414.

7.     Scoon GS, Hopkins WG, Mayhew S, Cotter JD. Effect of post-exercise sauna bathing on the endurance performance of competitive male runners. J Sci Med Sport. 2007 Aug;10(4):259-62. doi: 10.1016/j.jsams.2006.06.009. Epub 2006 Jul 31. PMID: 16877041.