In the sauna: Can sauna use really improve your health?
For thousands of years, cultures around the world have embraced heat bathing — from Finnish saunas to Native American sweat lodges to Japanese onsens. But in recent years, science has started to catch up with tradition, asking a critical question: does regular sauna use actually improve health and longevity, or is it just a way to relax?
The answer, according to a growing body of research, is that sauna bathing may offer much more than relaxation.
Cardiovascular Health and Longevity:
One of the most widely cited studies comes from Laukkanen et al. (JAMA Intern Med, 2015). In a large Finnish cohort, men who used the sauna 4–7 times per week had significantly lower risks of sudden cardiac death, coronary heart disease, and even all-cause mortality compared to those who used the sauna only once a week. In other words, frequent sauna use was linked not just to heart health, but to living longer overall.
Supporting this, Hannuksela & Ellahham (Am J Med, 2001) reviewed decades of research and concluded that sauna bathing is generally safe for healthy people and provides measurable cardiovascular benefits — lowering blood pressure, improving circulation, and supporting vascular function.
Vascular and Cellular Benefits:
Sauna use may also directly improve blood vessel function. A Japanese study by Goto et al. (Biochem Biophys Res Commun, 2007) found that repeated sauna therapy increased nitric oxide production, which helps blood vessels dilate and stay flexible. This was especially valuable for patients with chronic heart failure, who saw measurable improvements in vascular health.
On a cellular level, sauna-induced heat stress activates heat shock proteins — molecules that protect against oxidative damage and help repair cells. While not all of this research is human-clinical, it provides a strong biological basis for sauna’s protective effects.
Detoxification and Sweating:
Beyond the heart, sauna may also help the body eliminate stored pollutants. Genuis et al. (J Environ Public Health, 2012) reviewed evidence showing that sweating can excrete heavy metals and chemicals such as BPA, which accumulate in modern environments. While detox claims are often overstated, this research suggests sweating may indeed support the body’s natural elimination systems.
Endurance and Performance:
Athletes may also benefit. Ely et al. (J Appl Physiol, 2019) showed that heat acclimation expands plasma volume, improves thermoregulation, and lowers resting heart rate — adaptations that improve endurance and recovery. Even short bouts of sauna after workouts may mimic some of the cardiovascular gains of aerobic training.
Earlier work, like Kukkonen-Harjula (Ann Clin Res, 1988), confirmed that sauna temporarily elevates heart rate and circulation in ways similar to light exercise — supporting the idea that sauna is a cardiovascular “stress test” with training benefits.
From Science to Popular Awareness:
Much of this research has been brought to the mainstream by health communicators like Dr. Rhonda Patrick (FoundMyFitness), who highlights studies on sauna, heat shock proteins, and longevity. Her work has amplified the idea that sauna is not just for relaxation, but a tool for wellness and performance.
The Bottom Line:
Taken together, decades of research suggest that sauna use is safe for most healthy people and can offer wide-ranging benefits: improved cardiovascular health, better vascular function, support for detoxification, enhanced endurance, and potentially even longer life.
The science is still evolving — more studies are needed in diverse populations, and sauna is not a replacement for exercise or medical care. But the evidence so far is compelling: making sauna a regular practice might be one of the simplest ways to boost both health and longevity.
Laukkanen et al., JAMA Intern Med 2015 Genuis et al., J Environ Public Health 2012 Ely et al., J Appl Physiol 2019 Kukkonen-Harjula, Ann Clin Res 1988 Goto et al., Biochem Biophys Res Commun 2007 Rhonda Patrick, Ph.D., FoundMyFitness Hannuksela & Ellahham, Am J Med 2001