The data on sauna use is so strong that we felt the need to revisit it. Regular sauna bathing may be one of the most effective measures for cardiovascular health that we know.
Finnish gold standard
In a 20-year study of over 2,300 middle-aged men in Finland, the following was found:
- 63 % lower risk of sudden cardiac death among those who used the sauna 4–7 times per week
- 48 % lower risk of death from coronary artery disease
- 50 % lower risk of death from cardiovascular disease overall
- 40 % lower risk of death from all causes
Such numbers are rarely seen in medicine.
Dose–response matters. One sauna session per week showed some effect, 2–3 times were better, and 4–7 times per week offered the greatest protection. Sessions lasting over 19 minutes produced significantly better results than those under 11 minutes.
How it works:
In the sauna the body is exposed to controlled heat stress that resembles moderate exercise:
- Heart rate increases (100–150 bpm)
- Cardiac output increases by 60–70 %
- Body temperature rises by 1–3 °C
This triggers a hormetic response — the body adapts to the stress in ways that strengthen the cardiovascular system. Among other effects:
- Increased noradrenaline → better cardiac function
- Growth hormone → supports repair and recovery
- Beta-endorphins → natural pain relief and improved wellbeing
Studies show that sauna bathing improves vascular function, reduces arterial stiffness and lowers cardiovascular risk — even after adjusting for fitness level and lifestyle factors — meaning the effect goes beyond what exercise alone offers.
Disclaimer: These are observational studies — correlation does not always equal causation. And a larger study size would have strengthened the findings further.
