Experts weigh in on the potential of saunas to enhance healthspan and promote longevity
Saunas have been around for thousands of years, but their modern-day resurgence has sparked questions about their true health benefits. Are saunas simply a Nordic tradition steeped in cultural significance, or do they hold real, measurable value for health and longevity? Emerging science suggests the latter may be true. From cardiovascular health to muscle recovery, saunas have become a focal point of research exploring their potential to enhance healthspan—the years of life spent in good health, free from chronic disease. At the heart of this interest are Finnish-style saunas, known for their high temperatures of 80–100°C (175–212°F) and low humidity. These conditions create a unique environment that triggers biological mechanisms tied to cellular repair, inflammation reduction, and cardiovascular fitness. Unlike some baseless wellness trends, saunas are accumulating a decent body of human research demonstrating long-term benefits that warrant attention.
But how much of the hype holds up under scrutiny? And can saunas genuinely impact health, or are they simply a pleasant addition to a healthy lifestyle? A review published in Temperature highlights the potential for heat therapy and sauna bathing to promote health and extend healthspan. Let’s dive into the evidence to uncover the health-transforming potential of sitting in a heated wooden room.
A Cardio Boost Without the Gym?
When it comes to cardiovascular health, we’re often told to eat better, exercise more, and manage stress. But what if you could improve your heart health by sitting in a hot room? Finnish saunas, a cornerstone of Nordic wellness, may come closest to this concept. Research, including the Kuopio Ischemic Heart Disease (KIHD) study, has shown that frequent sauna users experience significant cardiovascular benefits. In the study, men who used a sauna 4–7 times per week had a 47% lower risk of developing hypertension compared to infrequent users. Even modest sauna use—two or three sessions a week—was linked to measurable improvements in heart health, with a clear dose-response relationship.
(Photo: Temperature)
The proposed mechanisms are fascinating, though it’s important to approach the data with caution, as it consists of a mix of animal and human studies requiring further validation. For example, the effect of heat exposure on vasodilation (the widening of blood vessels) and improvements in circulation and blood pressure has been observed in human studies. Similarly, heat shock proteins (HSPs) are thought to repair damaged cells, reduce oxidative stress, and enhance endothelial cell function, though much of this evidence is derived from preclinical (animal) research. With a growing body of evidence accumulating in humans, regular sauna use may serve as a serious contender to support heart health. That said, saunas are not a substitute for exercise. While they seem to provide cardiovascular benefits, they don't offer the endurance or muscle strength that physical activity does. Saunas can be seen as a complementary tool—a way to amplify the benefits of a healthy lifestyle.
Muscle Recovery and Preservation
While saunas are touted for their cardiovascular and mental health benefits, their role in muscle health has been emerging. Research highlights saunas' ability to enhance muscle recovery, suppress atrophy, and even promote regeneration—all of which make them an attractive tool for exercisers, aging individuals, and those recovering from injuries or surgery. At the core of these benefits is the activation of key biological pathways, such as mTORC1 (mechanistic Target of Rapamycin Complex 1), a central regulator of muscle growth and repair. This pathway governs muscle protein synthesis—the process by which your body repairs and builds muscle tissue. Evidence for heat exposure increasing mTORC1 activity primarily comes from animal and cell-based studies, though human studies indirectly support its role in muscle repair and growth. In addition to stimulating muscle protein synthesis, saunas may enhance mitochondrial function and reduce oxidative stress, with much of this evidence stemming from preclinical models. Emerging human research is beginning to explore these effects, but the mechanisms remain less understood in humans.
Protocols matter when it comes to maximizing these benefits. Studies in humans have highlighted consistent use as essential for measurable results. For example, a regimen of 40°C (104°F) heated environments for 30 minutes/day, five days/week over four weeks has been shown to improve muscle capillarization and endothelial nitric oxide synthase content—factors that enhance oxygen and nutrient delivery. High-heat protocols (~100°C (212°F) for 40 minutes/day, three days/week for three weeks) have demonstrated measurable improvements in physical performance metrics, such as work capacity and muscle flexibility in semi-professional athletes. These findings align with insights published in the European Journal of Applied Physiology, which highlights the importance of elevating muscle temperature to at least 39°C (102°F) as a threshold for activating the pathways responsible for muscle repair and growth.
For older adults or those at risk of muscle atrophy, saunas hold promise as a non-invasive tool to support muscle mass and function. Heat exposure supports the proliferation of satellite cells—muscle-specific stem cells essential for repair and regeneration. This is particularly valuable during periods of immobilization, such as post-surgery recovery, when muscle loss can accelerate. Additionally, saunas reduce markers of catabolic activity, protecting muscle tissue from breakdown. By improving mitochondrial health and reducing oxidative stress, saunas may create an environment conducive to maintaining muscle integrity as we age.
Mental Clarity in the Heat
The mental health benefits of saunas extend beyond mere relaxation. Frequent sauna users report lower levels of stress, better mood, and improved sleep—all of which contribute to enhanced mental clarity. The KIHD study found that those who used a sauna 4–7 times per week had a 78% lower risk of developing psychosis compared to those who used it only once per week. From a physiological perspective, human studies have shown that saunas stimulate the release of beta-endorphins, the body's natural “feel-good” chemicals. At the same time, they lower cortisol levels, helping to counteract the effects of chronic stress. This dual action creates a sense of calm and well-being that extends beyond the sauna session itself.
Sleep quality is another reported benefit. Heat exposure promotes deeper, more restorative sleep by regulating the autonomic nervous system and enhancing the production of melatonin. Small human studies have shown that participants who took evening saunas reported falling asleep faster and staying asleep longer. While these effects are promising, saunas are not a one-size-fits-all solution for mental health. They work best as part of a holistic approach that includes exercise, nutrition, and mindfulness practices. Still, for anyone looking to improve mental clarity or manage stress, a weekly sauna session could be a worthwhile addition.
Common Protocols for Sauna Use
Sauna use provides a variety of health benefits, from improving cardiovascular health to aiding muscle recovery. These benefits are achieved through specific parameters such as temperature, humidity, duration, and frequency. Below are researched protocols to consider for effective sauna sessions.
1. General Wellness (Cardiovascular and Longevity Benefits)
Protocol: 80–100°C, 10–20% humidity, 15–20 min/session, 4–7 sessions/week. Reduces risk of hypertension, cardiovascular disease, and mortality (Laukkanen et al., KIHD Study).
2. Muscle Performance (Enhanced Endurance and Circulation)
Protocol: 80–100°C, 10–20% humidity, 20–30 min/session post-exercise, 2–3 sessions/week. Enhances plasma volume, supports endurance, and improves cardiovascular efficiency (Laukkanen et al.; Rissanen et al.).
3. Muscle Recovery (Post-Exercise Benefits)
Protocol: 80–100°C, 10–20% humidity, 20 min/session (cooling intervals optional), after intense exercise. Supports circulation and reduces soreness (Laukkanen et al.; Finnish athlete protocols).
4. Musculoskeletal Pain (Chronic Pain, Arthritis, Fibromyalgia)
Protocol: 80–100°C, 10–20% humidity, 10–20 min/session, 2–3 sessions/week. Eases joint pain and improves mobility (Laitinen et al.; Ernst et al.).
5. Mental Health (Stress, Mood, and Sleep)
Protocol: 80–100°C, 10–20% humidity, 15–20 min/session, 2–3 sessions/week. Improves mood, reduces psychosis risk, and enhances sleep quality (KIHD Study; Putkonen & Elomaa).
Saunas occupy a unique niche in the world of wellness: a tradition steeped in history that’s increasingly validated by modern science. From cardiovascular health to muscle recovery and repair, the potential benefits extend far beyond their reputation as a spa-day luxury. But it’s worth keeping these findings in perspective. Saunas are not a replacement for the fundamentals of health—exercise, nutrition, and sleep—but they could be a valuable addition to your healthy aging routine.
Meanwhile, growing interest in innovations like infrared saunas and the rise of products such as sauna blankets reflects how heat therapy is evolving in the wellness space. While the evidence supporting these newer technologies is not yet as robust as that for traditional saunas, their popularity suggests we’ll continue to learn more about their potential benefits. For now, embracing some form of heat therapy—whether rooted in ancient tradition or modern innovation—offers an intriguing way to promote well-being and potentially enhance your healthspan.