Examining the research behind sauna use and longevity
Saunas are part of life in Finland, so much so that they
made UNESCO list of cultural heritage. But does the science back up the Finnish
tradition? Will saunas help us live longer, or at least offer measurable health
benefits?
Can saunas lower blood pressure?
Several studies have examined how sauna use affects blood
pressure. One study measured blood pressure before and 30 minutes after a sauna
session and found a temporary reduction. A separate study measured blood
pressure again two hours after a sauna and observed a similar short-term drop.
While both studies show a decrease in blood pressure, the effects were only
measured within a few hours, which does not provide strong evidence of
long-term improvement.
Long lasting benefits were shown in research that followed
participants for over 20 years and the good news is that spending 20 minutes in
the sauna 4 to 7 times each week gave very good protection against high blood
pressure. However 4-7 sessions is a big time commitment for most of us.
Can saunas improve heart health?
The majority of research has focused on the benefits of
saunas for heart health and confirmed that regular use will reduce your risk of
heart attack and stroke. The more often you can have a sauna, the greater the
benefit, and the benefits are more pronounced when the sessions are over 20
minutes long. However this would also suggest that you need to devote hours
each week to your sauna.
How do saunas make us healthier?
Most of the studies have been conducted on men so these
health benefits may not be the same in women. It is not exactly clear how
saunas improve our health, but it is thought to be the impact of the hot
environment on our blood vessels causing them to relax and widen which improves
blood flow throughout the body. There is also the added benefit of relaxation
combined with an improvement in mood that is reported by most people.
While the evidence supports the improvement heart health,
saunas are not a miracle cure. Most of the clinical studies are not high
quality research and do not involve large numbers of participants. There is
only limited evidence to suggest that having regular saunas can improve your
immune function and no evidence at all to support claims of weight loss,
detoxification, any impact on cancers or cure for any diseases.
Another consideration if you are considering the health
benefits of saunas is that in most Scandinavian countries people use a
combination of heat and cold – a sauna followed by a dip in ice cold water
repeated several times. This hot/cold cycling may hold the key to the health
benefits.
Are infra-red or traditional saunas best?
Most research to date has focused on traditional Finnish
steam saunas, with fewer studies examining infrared saunas. While early
findings suggest the health effects may be similar, the evidence base for
infrared saunas is still limited. As sauna use becomes more popular, infrared
models are increasingly common due to their lower cost, quicker heat-up time
and convenience. For those seeking a more traditional approach, alternating
heat with brief cold exposure, such as a cold shower or ice bath, may enhance the
experience and offer additional benefits.
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