Sauna therapy is a game-changer for cardiovascular health - lowers...
Siim Land@siimland
81 views
Jun 22, 2025
~4 min read
Advertisement
1
Sauna therapy is a game-changer for cardiovascular health
- lowers blood pressure
- lowers arterial stiffness
- lowers inflammation
- improves cardiac function
It appears to even offset the higher risk of all-cause mortality related to lower socioeconomic status, high blood pressure, and high inflammation levels
Science based sauna protocol: youtu.be/SuUORqEv8kI
Graph: PMID: 37270272
- lowers blood pressure
- lowers arterial stiffness
- lowers inflammation
- improves cardiac function
It appears to even offset the higher risk of all-cause mortality related to lower socioeconomic status, high blood pressure, and high inflammation levels
Science based sauna protocol: youtu.be/SuUORqEv8kI
Graph: PMID: 37270272
2
Using the sauna >4x a week compared to 2-3x is associated with:
- 63% reduced heart disease mortality
- 50% lower fatal cardiovascular disease
- 46% lower risk of hypertension
- 40% reduced all-cause mortality
PMID: 25705824; PMID: 25705824
- 63% reduced heart disease mortality
- 50% lower fatal cardiovascular disease
- 46% lower risk of hypertension
- 40% reduced all-cause mortality
PMID: 25705824; PMID: 25705824
3
Sauna bathing is also associated with a reduced risk of dementia and neurodegeneration (PMID: 33088678)
Those using the sauna 4-7 times a week have a 66% lower risk of dementia and 65% lower risk of Alzheimer’s disease compared to doing so once a week (PMID: 27932366)
Those using the sauna 4-7 times a week have a 66% lower risk of dementia and 65% lower risk of Alzheimer’s disease compared to doing so once a week (PMID: 27932366)
4
Those are quite insane numbers, especially given the fact that it’s compared to taking the sauna once a week.
But that's not all...
But that's not all...
5
A 2022 study found that frequent sauna bathing offsets the increased risk of death due to low socioeconomic status (PMID: 35908583)
The study found that men who had low SES and took the sauna ≤2x per week had a higher risk of mortality compared to those with low SES but who went to the sauna ≥3x per week.
Furthermore, a combination of low SES and low-frequency sauna use was linked to a greater risk of all-cause mortality than either factor alone.
The study found that men who had low SES and took the sauna ≤2x per week had a higher risk of mortality compared to those with low SES but who went to the sauna ≥3x per week.
Furthermore, a combination of low SES and low-frequency sauna use was linked to a greater risk of all-cause mortality than either factor alone.
6
In another 2022 study, men with high hs-CRP (>3 mg/L) and who took the sauna ≤ 2x per week had a higher risk of all-cause mortality than men with high hs-CRP but who took the sauna ≥3x per week
On top of that, the risk of all-cause mortality wasn’t much different between men with normal hs-CRP but low sauna frequency and men with high hs-CRP and high sauna frequency.
On top of that, the risk of all-cause mortality wasn’t much different between men with normal hs-CRP but low sauna frequency and men with high hs-CRP and high sauna frequency.
7
Inflammation also increases the risk of pneumonia, which is offset by frequent sauna bathing (PMID: 33797457)
Low socioeconomic status increases the risk of pneumonia and chronic obstructive pulmonary disease (COPD), which has also been seen to be offset by frequent sauna use (PMID: 36541049)
Low socioeconomic status increases the risk of pneumonia and chronic obstructive pulmonary disease (COPD), which has also been seen to be offset by frequent sauna use (PMID: 36541049)
8
Yet another 2023 study by Dr. Laukkanen showed that frequent sauna bathing (≥3x per week) also attenuates the increased risk of CVD mortality in men with high-normal systolic blood pressure (≥140 mmHg), but not with systolic blood pressure ≥130 mmHg (PMID: 37248758)
9
Thus, there’s evidence that frequent sauna use appears to offset the higher risk of all-cause mortality related to lower socioeconomic status, high blood pressure, and high inflammation levels
But that's not all...
But that's not all...
10
We know that exercise is good for longevity, but combining exercise with a sauna can give even greater benefits
A 2022 RCT saw that exercise combined with sauna lowered systolic blood pressure, total cholesterol, and increased VO2 max more than exercise alone (PMID: 35785965)
A 2022 RCT saw that exercise combined with sauna lowered systolic blood pressure, total cholesterol, and increased VO2 max more than exercise alone (PMID: 35785965)
11
Based on the research I’ve just outlined, taking the sauna ≥4 times per week for 15-30 minutes per session at 70-80°C (156-176°F) yields the maximum reduction
Higher temps might not be optimal as ≥100°C (212°F) are linked to a small but significantly higher risk of dementia
Higher temps might not be optimal as ≥100°C (212°F) are linked to a small but significantly higher risk of dementia
12
Although there's a limited amount of randomized controlled trials on sauna, the growing amount of evidence is still quite compelling
First, sauna appears to offset socioeconomic status, which could mediate the risk reduction, as wealthier people might do the sauna more often. However, based on the studies, frequent sauna use appears to offset low socioeconomic status
Secondly, most of these studies are done in Finland, where the sauna is a big part of the culture
There are 3 million saunas in Finland out of a population of 5.5 million
Saunas are everywhere,e and they're very publicly accessible to pretty much everyone
Third, using the sauna isn't exclusive to a healthy lifestyle in Finland or other Nordic countries. Regular people take the sauna, and it's very common to drink alcohol, etc, in the sauna.
So, it's not that healthier people do the sauna more often as your one pack a day smoking and 6 pack per week uncle is as likely to go to the sauna because it's a massive cultural pride and relic
First, sauna appears to offset socioeconomic status, which could mediate the risk reduction, as wealthier people might do the sauna more often. However, based on the studies, frequent sauna use appears to offset low socioeconomic status
Secondly, most of these studies are done in Finland, where the sauna is a big part of the culture
There are 3 million saunas in Finland out of a population of 5.5 million
Saunas are everywhere,e and they're very publicly accessible to pretty much everyone
Third, using the sauna isn't exclusive to a healthy lifestyle in Finland or other Nordic countries. Regular people take the sauna, and it's very common to drink alcohol, etc, in the sauna.
So, it's not that healthier people do the sauna more often as your one pack a day smoking and 6 pack per week uncle is as likely to go to the sauna because it's a massive cultural pride and relic
13
I've already been taking the sauna since I was a kid, but going through the evidence, I'm even more bullish on the sauna than ever before and will aim for at least 4 sessions of 20-30 min per week
14
If you like this thread, then click the like and share it around
Join my newsletter for a weekly breakdown of new studies and bonus tips: siimland.co/vip
Join my newsletter for a weekly breakdown of new studies and bonus tips: siimland.co/vip
