You might think that something as simple as sitting in a warm room couldn’t really improve your heart health? Well according to an increasing body of research, the answer seems to be yes.
In more recent years, the use of saunas has drawn scientific attention for their potential cardiovascular benefits. These benefits range from lowering blood pressure to reducing the risk of fatal heart events. In this article we look at what the science is saying.
Saunas and Longevity: A Surprisingly Strong Connection
Finland is known as the sauna capital of the world, and this is where one of the most influential studies on sauna use comes from. Researchers followed over 2,300 men for an average of 20 years and discovered that those who used a sauna two to three times per week had a 22% lower risk of sudden cardiac death, while those who used it four to seven times per week had a 63% lower risk compared with once-a-week users (Laukkanen et al., 2015). Furthermore, regular sauna use was related to significantly lower rates of fatal coronary heart disease, cardiovascular mortality, and even all-cause mortality.
Immediate Improvements in Blood Pressure and Arterial Health
Sessions in the sauna offer more than just relaxation – they create immediate measurable changes in cardiovascular function.
A 2018 study found that a single 30-minute sauna session led to:
- Reduced systolic and diastolic blood pressure
- Improved arterial stiffness
- Increased vascular compliance
(Laukkanen et al., 2018)
These improvements are similar to what occurs after moderate exercise.
Heat as a Form of “Passive Exercise”
When you’re sat in a sauna, your heart is working harder to cool down your body. Your heart rate can raise up to 120 – 150 beats per minute. This is similar to light jogging or brisk walking.
Some researchers have described sauna use as a “passive cardiovascular exercise.”
A review by Crinnion (2011) discovered that regular sauna use mirrors the physiological effects of moderate physical activity, with an improvement in cardiac output and blood flow.
Saunas Can Reduce Inflammation and Support Long-Term Heart Health
Chronic inflammation plays a major role in cardiovascular disease. Regular sauna users seem to have much lower levels of C-reactive protein (CRP), a key marker of systemic inflammation.
A study was carried out that analysed sauna frequency. It showed a strong connection between higher sauna use and lower inflammatory markers (Zaccardi et al., 2017).
Lower inflammation means reduced long-term cardiovascular risk. This is one of the reasons researchers believe that sauna use is linked to longer life expectancy.
Heat Therapy Can Strengthen Blood Vessels
The heat in a sauna encourages blood vessels to dilate, thus improving circulation. Repeated exposure may actually condition the vascular system.
The findings from a landmark study showed that passive heat therapy can improve endothelial function, the ability of blood vessels to relax and contract, and reduced arterial stiffness (Brunt et al., 2016).
What About Infrared Saunas?
While a lot of research has focused on the more traditional Finnish saunas, infrared models may also offer similar benefits.
An early clinical review found that far-infrared saunas did improve markers of heart health and may also benefit patients with high blood pressure, congestive heart failure, or endothelial dysfunction (Beever, 2009).
However, more large-scale trials are required.
Safety: Who Should Be Cautious?
Most people can use saunas safely, but certain individuals should exercise caution.
The American Heart Association has said that people with the following:
- Unstable angina
- Severe aortic stenosis
- Recent heart attack
- Very low blood pressure
…should consult with a doctor before sauna use. Those who take medications that impair sweating or thermoregulation should also seek medical advice from a doctor.
The Bottom Line
The evidence shows that saunas can be a powerful, science-backed option for heart health.
Regular sauna use offers the following benefits:
- A lower cardiovascular risk
- Improved blood pressure
- Reduced inflammation
- Improved vascular health
- A longer and healthier life
Sauna sessions can be incorporated into a wellness routine, offering cardiovascular benefits, and not to mention, a relaxing way to unwind.
References
Beever, R. (2009). Far-infrared saunas for treatment of cardiovascular risk factors: Summary of published evidence. Canadian Family Physician, 55(7), 691–696.
Brunt, V. E., et al. (2016). Passive heat therapy improves endothelial function, cardiovascular risk markers, and arterial compliance in sedentary humans. Journal of Applied Physiology, 121(3), 716–725.
Crinnion, W. J. (2011). Sauna as a valuable clinical tool for cardiovascular, autoimmune, toxicant-induced illness, and other medical conditions. Alternative Medicine Review, 16(3), 215–225.
Laukkanen, J. A., et al. (2015). Sauna bathing and risk of sudden cardiac death, cardiovascular and all-cause mortality: A prospective cohort study. JAMA Internal Medicine, 175(4), 542–548.
Laukkanen, J. A., et al. (2018). Acute effects of sauna bathing on blood pressure and arterial stiffness. Journal of Human Hypertension, 32, 129–138.
Zaccardi, F., et al. (2017). Associations of sauna frequency with inflammatory markers and C-reactive protein. International Journal of Epidemiology, 46(3), 983–993.
American Heart Association. (n.d.). Saunas and your heart: What you need to know. American Heart Association.
