How often and how long should you use a steam sauna
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Regular sauna use can provide significant health benefits, particularly regarding cardiovascular health and mental well-being. Here's a concise guide based on the findings from the Huberman Lab:
Frequency of Sauna Use
- Optimal Frequency: Using the sauna four to seven times per week is associated with a 50% reduction in cardiovascular mortality compared to once a week.
- Moderate Use: Going two to three times per week is linked to a 27% lower risk of dying from cardiovascular events compared to using it just once a week 1 2.
Duration of Sauna Sessions
- Ideal Duration: To achieve maximum health benefits, it is recommended to stay in the sauna for at least 20 minutes at a temperature of about 174°F (about 79°C). Shorter sessions (around 11 minutes) do not provide the same level of benefits 1.
- Recommended Range: Sessions can vary from 5 to 20 minutes; even 5 minutes can be effective if the heat is sufficient, but longer durations up to 20 minutes are generally more beneficial 2 3.
Conclusion
For optimal health benefits, aim for two to seven sauna sessions per week, sustaining each session for at least 20 minutes. This approach not only enhances cardiovascular health but may also contribute positively to mental well-being and reduce risks of various diseases.
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