How often to use sauna

Using a sauna regularly can offer various health benefits, particularly for cardiovascular health and longevity. Here are the key insights on how often to use a sauna:

1. Frequency Recommendations:

   • 2-3 Times per Week: This regimen is associated with a 27% lower risk of dying from cardiovascular events compared to using the sauna just once a week. Sessions should typically last between 10 to 20 minutes at temperatures ranging from 80 to 100 degrees Celsius (176 to 212 degrees Fahrenheit) (1).
   • 4-7 Times per Week: For even greater benefits, using the sauna four to seven times weekly can reduce cardiovascular-related mortality by about 50% compared to once a week (1).

2. Session Duration:

   • Each session can vary from 5 to 20 minutes, with recommendations suggesting around 20 minutes for optimal health benefits (2) and particularly noting that at least 19 minutes in the sauna is beneficial for reducing cardiovascular risk (3).
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       Sauna Benefits

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       Sauna and Mental Health

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       Sauna Benefits Explored

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3. Mental Health Benefits: There is emerging research suggesting that frequent sauna use can correlate with a lower risk of developing psychotic disorders and improve overall mental health, supporting the idea of regular sessions — ideally 2-3 times per week or more (2).

4. Adaptation Over Time: Regular exposure allows increased tolerance to heat, enhancing the body's ability to cool itself through sweating, which can influence how long and how often one can comfortably use the sauna (1).

In summary, incorporating sauna use into your routine two to three times a week is beneficial, but increasing that to four to seven times a week could provide even greater health outcomes. Always listen to your body and adjust based on comfort and health conditions.