The Finnish sauna is a centuries-old tradition celebrated for its unique blend of pleasure, relaxation, and, interestingly, for its health benefits. An ancient practice, originating around 2,000 years ago, the early saunas of Finland were simple caves or pits heated to provide warmth in the harsh winter (1). Today, modern saunas take the form of cozy wood-lined rooms, typically heated to around 80oC (176oC) with a unique design that includes several benches of varying heights and a pile of rocks atop the heat source, often doused in water by the bathers to create steam and maintain a steady humidity level (1). This steamy environment is essential to the Finnish sauna experience, as it promotes relaxation and a therapeutic atmosphere that has attracted people worldwide.
You can visit the beautiful Finnish countryside for an authentic sauna experience and as a bonus breathe in the heart-healthy benefits of Finnish sauna bathing. Saunas are often situated by lake shores, allowing bathers to cycle between hot sauna sessions and refreshing lake dips. This heating and cooling cycle invigorates and offers specific health benefits beyond the typical relaxation effects (1).
Of those health benefits, research has shown that regular sauna use can offer substantial perks, particularly for cardiovascular health. One long-term study on Finnish men by Laukkanen and colleagues examined the relationship between sauna bathing frequency, duration, and the risk of fatal cardiovascular events. The study tracked the sauna habits of 2,315 middle-aged men in Eastern Finland over an average of 20.7 years, revealing that higher sauna frequency strongly correlated with reduced risks of sudden cardiac death (SCD), coronary heart disease (CHD), cardiovascular disease (CVD), and all-cause mortality. What was so intriguing about this study was that the results were linear - it only got better the more time in the sauna. Men who used the sauna 4–7 times per week saw a 63% lower risk of SCD than those who only used it once a week, while those with 2–3 weekly sessions experienced a 22% lower risk (2). If these associations are indeed causal, the health benefits of regular sauna bathing could rival or exceed those of traditional cardiovascular prevention methods, such as cholesterol-lowering and blood pressure-lowering therapies, which reduce risk by 20-50% (3).
Moreover, sauna session length was another key factor in promoting heart health. Sessions lasting over 19 minutes were associated with a 52% reduction in the risk of SCD compared to shorter sessions (2). These findings extend beyond sudden cardiac events; frequent and prolonged sauna sessions led to a significant decrease in risks for CHD and CVD as well. Though the effect on all-cause mortality was not as pronounced as it was for cardiovascular-specific outcomes, the study suggests that consistent and extended sauna use may serve as a valuable component of cardiovascular health maintenance, underscoring a potential non-pharmacological approach to reducing fatal cardiovascular events (2).
These positive effects may result from cardiovascular responses triggered by heat exposure. While in the sauna, the heart rate rises, cardiac output increases, and blood flow expands, promoting blood circulation and relaxation of blood vessels. This combination supports heart health, like aerobic exercise, making sauna bathing an attractive option, particularly in colder climates where outdoor activity may be limited (4).
The sauna may have started in Finland, but its positive effects have spread to other countries. In Japan, a similar form of thermal therapy called Waon therapy is used for treating chronic heart conditions. Waon therapy involves a 15-minute 60oC dry infrared sauna session followed by a 30-minute rest. Studies on Waon therapy have shown significant benefits for patients with chronic heart failure, including improved cardiac function, reduced vascular resistance, and increased stroke volume and cardiac output (5). This form of therapy helps improve blood vessel walls (5). These benefits observed with Waon therapy align closely with the cardiovascular effects of regular Finnish sauna users, but they aren't without their differences.
A key distinction of the Finnish sauna experience is the cold swim or shower in between sessions. This sudden temperature change activates the body's cold shock response, which can momentarily increase heart rate, blood pressure, and breathing rate. These reactions stimulate circulation and activate the nervous system, giving bathers a feeling of rejuvenation and improving vascular flexibility (3). During the initial minutes in cold water, people experience a significant increase in pulmonary ventilation; this quickened breathing rate temporarily reduces levels of carbon dioxide (pCO2) in the blood (3). Repeated cold exposure can gradually lessen these initial cardiovascular and respiratory responses, suggesting that regular immersion trains the body to handle these sudden shocks more efficiently. This practice is not without risks - ventricular extrasystoles - irregular heartbeats - can occur, usually within the first 2 minutes of the cold exposure (3). This fact highlights the importance of cautious practice for those with cardiovascular sensitivities.
Even still, Finnish sauna use is well-tolerated in patients with stable coronary artery disease and even in those with heart failure if sessions are approached cautiously and without immediate cold-water immersion (3). To further minimize risks, experts recommend starting sauna sessions gradually, monitoring individual tolerance, and potentially substituting cold showers for complete immersion in cold water (3). If you're still concerned, I recommend the Waon method, as it's specially designed for people with cardiovascular issues (5). But, if you're in good cardiovascular health and looking to add a heart-healthy practice to your routine, consider the Finnish sauna and cold plunge method.
In the US, many of us have used infrared (IR) saunas, which have frequencies that heat from the inside out rather than the convection impact of heated air in Finnish Saunas. These also show similar health benefits for CVD, Detoxification, Injury Recovery, and reduction in neurodegenerative disease (Dementia) but not yet Cancer. The primary mechanism is the cell's activation of Heat Shock Proteins (HSP).
Finnish and infrared saunas trigger the production of HSPs by:
Raising core body temperature above 102°F (38.9°C Activates heat shock factor 1 (HSF1), which regulates HSP gene expression and induces controlled heat stress, prompting cellular adaptive responses.
Impact of Increased Heat Shock Proteins
The elevation of HSPs through sauna use has several beneficial effects:
Cellular Protection and Repair:
Repair of misfolded and damaged protein
Maintenance of cellular structural integrity and function
Prevention of protein damage and misfolding associated with neurodegenerative disorders
Improved Cardiovascular Health:
Protection of heart cells from stress
Potential reduction in risk of cardiovascular disease mortality
Enhanced Immune Function:
Increased immune response
Activation of dendritic cells, macrophages, and lymphocytes
Boosted white blood cell production
Neuroprotection:
Potential reduction in risk of dementia and Alzheimer's disease
Protection against neurodegenerative diseases like Parkinson's
Muscle Recovery and Repair:
Faster muscle recovery after physical activity
Support for muscle repair when combined with exercise
Anti-Inflammatory Effects:
Activation of Nrf2, leading to increased production of anti-inflammatory molecules
Suppression of inflammatory molecules associated with cardiovascular disease
Detoxification: Enhanced removal of toxins through increased sweating
Longevity: Potential increase in lifespan through improved cellular resilience
The Finnish sauna tradition offers a deeply rooted cultural experience and a robust lifestyle measure for supporting cardiovascular health and longevity. With research pointing to benefits beyond cardiovascular protection, regular sauna use is increasingly recognized as an effective and enjoyable way to support overall health and well-being. As with any new activity, individuals should start gradually, be mindful of personal limits, and consult with a healthcare provider if they have existing concerns. But, by combining sauna bathing with regular physical activity, individuals may enjoy enhanced health benefits and an overall improved quality of life. After all, this is the favorite activity of the happiest country in the world (6).
Stay strong and curious,
Chuck Meakin MD
Disclaimer: This information is not meant as direct medical advice. Readers should always review options with their local medical team. This is the sole opinion of Dr. Meakin based on a literature review at the time of the blog and may change as new evidence evolves.
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References
This is how to enjoy a Finnish sauna like a local. Nordic Visitor. (n.d.). https://www.nordicvisitor.com/blog/finnish-sauna-culture-tradition/
Laukkanen T, Khan H, Zaccardi F, Laukkanen JA. Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA Intern Med. 2015 Apr;175(4):542-8. doi: 10.1001/jamainternmed.2014.8187. PMID: 25705824.
Kivimäki M, Virtanen M, Ferrie JE. The Link Between Sauna Bathing and Mortality May Be Noncausal. JAMA Intern Med. 2015;175(10):1718. doi:10.1001/jamainternmed.2015.3426
Kunutsor, S. K., Khan, H., Laukkanen, T., & Laukkanen, J. A. (2017). Joint associations of sauna bathing and cardiorespiratory fitness on cardiovascular and all-cause mortality risk: a long-term prospective cohort study. Annals of Medicine,
Sobajima M, Nozawa T, Fukui Y, Ihori H, Ohori T, Fujii N, Inoue H. Waon therapy improves quality of life as well as cardiac function and exercise capacity in patients with chronic heart failure. Int Heart J. 2015;56(2):203-8. doi: 10.1536/ihj.14-266. Epub 2015 Feb 27. PMID: 25740582
Happiest Countries in the World 2024. World Population Review . (n.d.). https://worldpopulationreview.com/country-rankings/happiest-countries-in-the-world
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