The Bottom Line:
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- Sauna use can have several benefits, including boosting metabolism, improving cardiovascular health, and increasing growth hormone and muscle protein synthesis.
- Regular sauna use (2-3 times per week or more) is associated with a 22-63% lower risk of sudden cardiac death and a 23-48% lower risk of heart disease.
- Sauna use can also increase all-cause mortality, with a 24-40% reduction in risk for those using saunas 2-7 times per week compared to once per week.
- The heat stress from saunas can induce “hyper hypertrophy” by synergizing with exercise to increase muscle growth and prevent protein degradation.
- Sauna use may also benefit brain health by increasing neuroplasticity and reducing anxiety and depression, as well as providing an endorphin boost.
Sauna Types: Dry, Steam, and Infrared
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### Sauna Types: Dry, Steam, and Infrared
A dry sauna is heated with fire, hot stones, gas, or electricity. Steam saunas generate steam by applying water to a heating element. Infrared saunas use infrared heaters to emit light that is absorbed into the skin, delivering radiant heat. There is also a fourth category, a hybrid sauna, which combines any of the above methods.
Infrared saunas can be further broken down into near infrared, far infrared, and full spectrum infrared. The main difference is the wavelength of the infrared light. Near infrared has shorter wavelengths that remain closer to the skin’s surface, while far infrared has longer wavelengths that penetrate deeper. Full spectrum combines both near and far infrared.
For personal use, the author has chosen an infrared sauna, as the temperature does not get as extreme as a traditional dry sauna, allowing them to stay in the sauna for longer sessions. The author suggests that women may not need to expose themselves to as high of temperatures as men to achieve similar benefits.
Sauna’s Impact on Metabolism
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### Sauna’s Impact on Metabolism
Sauna use has been shown to have a profound effect on metabolism. Studies have found that repeated sauna sessions can significantly increase calorie expenditure.
In one 2019 study, researchers had overweight and sedentary men spend 10 minutes in a dry sauna, followed by a 5-minute break. They repeated this cycle four times. During the first 10-minute session, participants burned about 73 calories on average. By the fourth session, calorie expenditure had almost doubled to 134 calories.
This suggests that the protocol of cycling in and out of the sauna can augment metabolic output. Alternatively, being able to tolerate longer continuous sauna sessions may also boost calorie burn.
The heat exposure in the sauna appears to increase core body temperature, leading to greater cardiac output and higher heart rates. This metabolic boost can help fuel weight loss through reductions in both water weight and body fat.
Overall, regular sauna use has been well-documented as an effective way to increase metabolism and support weight management goals.
Sauna and Cardiovascular Health
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### Sauna and Cardiovascular Health
Sauna use has been shown to have significant benefits for cardiovascular health. Studies have found that regular sauna bathing can lower the risk of sudden cardiac death and heart disease.
One study followed sauna users over 21 years. It found that individuals who used the sauna 2-3 times per week had a 22% lower risk of sudden cardiac death compared to those who used it only once per week. For those who used the sauna 4-7 times per week, the risk was 63% lower.
Looking at heart disease more broadly, the study found that sauna use 2-3 times per week was associated with a 23% lower risk of coronary heart disease. For 4-7 sessions per week, the risk was 48% lower.
The benefits extend to all-cause mortality as well. Sauna bathing 2-3 times per week was linked to a 24% decrease in all-cause mortality, while 4-7 sessions per week correlated with a 40% reduction.
These findings suggest that regular sauna use, particularly 4 or more times per week, can have a profound positive impact on cardiovascular health and longevity. The heat exposure appears to reduce inflammation, improve vascular function, and provide other cardiometabolic benefits.
Sauna, Growth Hormone, and Muscle Hypertrophy
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Sauna use can have several benefits related to growth hormone and muscle hypertrophy:
1. Increased Metabolism: Studies have shown that sauna use can increase calorie expenditure, with the calorie burn increasing with each sauna session.
2. Stimulation of Growth Hormone: Sauna exposure can stimulate the release of growth hormone, which is important for regulating muscle, fat, and bone tissue. This can help with muscle growth and recovery.
3. Inducing Hyper-Hypertrophy: Combining sauna use with resistance training can produce a synergistic effect called “hyper-hypertrophy.” The heat stress from the sauna can reduce protein degradation and increase net protein synthesis, amplifying the muscle-building effects of the workout.
4. Improving Insulin Sensitivity: Sauna use has been shown to improve insulin sensitivity, which is also beneficial for muscle growth and recovery.
5. Increasing Heat Shock Proteins: The heat stress from the sauna induces the production of heat shock proteins, which help repair damaged proteins and reduce inflammation, further supporting muscle recovery and growth.
Overall, regular sauna use, especially in combination with resistance training, can be a valuable tool for promoting muscle hypertrophy and preserving lean muscle mass, particularly as we age.
Sauna’s Benefits for Brain Health
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### Sauna’s Benefits for Brain Health
Sauna use has been shown to have positive effects on brain health. The heat stress from sauna exposure can increase the expression of brain-derived neurotrophic factor (BDNF), which plays a key role in neurogenesis and neuroplasticity. This can enhance learning, memory, and cognitive function.
Studies have found that moderate to high frequency sauna use is associated with a lower risk of Alzheimer’s disease and dementia. One study of over 14,000 Finnish men and women found that those who used a sauna 9-12 times per month were less than half as likely to develop dementia over a 20-year period compared to those who used a sauna less frequently.
The release of endorphins during sauna use can also have a mood-boosting effect and help mitigate symptoms of anxiety and depression. By regulating the body’s natural opioid system, sauna use can block pain signals and induce a sense of well-being.
Additionally, the increase in norepinephrine levels during sauna sessions may enhance focus and attention, potentially benefiting those with ADHD or ADD. Overall, the combination of physiological and psychological benefits makes sauna use a valuable tool for supporting brain health and cognitive function.
