What are the health benefits of saunas?

Saunas provide numerous health benefits, supported by data presented by Andrew Huberman on the Huberman Lab. Here’s a summary of the key health advantages linked to regular sauna use:

1. Cardiovascular Health

• Mortality Reduction: Frequent sauna use (2-3 times per week) has been shown to lower the risk of cardiovascular mortality by 27%, and using it 4-7 times per week can reduce this risk by 50% 1.
• Mimicking Exercise: Saunas can elevate heart rate similarly to moderate cardiovascular exercise, increasing blood flow and improving heart function even when sedentary 2.

2. Hormonal Benefits

• Growth Hormone Increase: Sauna sessions can increase growth hormone levels significantly (up to 16-fold) which aids in muscle recovery and overall metabolic health 3.
  • 

    1

    Sauna Benefits

    00:29:17
    
  • 

    2

    Sauna Health Benefits

    00:38:46
    
  • 

    3

    Sauna vs. Exercise

    02:25:26
    
  • 

    4

    Sauna and Mental Health

    01:25:57
    
  • 

    5

    Sauna Benefits Explained

    01:49:10
    
  • 

    6

    Sauna Benefits Explored

    02:43:52
    
  • 

    7

    Sauna Benefits

    01:29:14
    
• Cortisol Reduction: Regular sauna use can help lower cortisol levels over time, which is beneficial for stress management 4.

3. Mental Health Improvements

• Reduced Risk of Psychosis: Studies suggest that regular sauna use is inversely associated with the risk of developing psychotic disorders. Increased frequency correlates with improved mental health outcomes 5.
• Enhanced Mood: Exposure to heat may lead to mood improvements via endorphin release, which could be especially beneficial when done later in the day for sleep quality 4.

4. Detoxification

• Heavy Metal Excretion: Sweating in saunas increases the excretion of heavy metals like cadmium and lead, aiding in detoxification 6.

5. General Longevity

• All-Cause Mortality Reduction: Regular sauna bathing (2-7 times per week) correlates with significant improvements in longevity, suggesting that weekly heat exposure enhances overall health 1.

6. Immune System Support

• White Blood Cell Increase: Sauna sessions can stimulate the immune system, increasing white blood cell counts, which help fight off infections 7.

7. Alternatives for Inactive Individuals

• Accessibility for Sedentary Individuals: Sauna use can serve as a valuable alternative for those unable to engage in traditional exercise, particularly for elderly or disabled individuals seeking health benefits without physical strain 8.

Conclusion

Incorporating sauna sessions into your weekly routine can lead to remarkable health benefits. To maximize these benefits, regular use at appropriate temperatures (typically 175°F to 215°F) for sessions lasting 5 to 20 minutes is recommended, based on personal heat tolerance. Always consult with a healthcare provider before starting any new health regimen, especially if you have underlying health conditions.