Spending time in a dry sauna does not only feel great, but it is beneficial for the health of your heart too.

You can receive plenty of sauna health benefits, including a reduction in unhealthy cardiovascular events in men and women.

What did the research find?

Studies found that frequent sauna sessions can reduce the risk of fatal cardiovascular diseases (CVD) such as heart disease, stroke, and all-cause mortality. However, it is unclear exactly why saunas are associated with these health benefits.

Researchers have conducted a study of Kuopio ischemic heart disease (KIHD) using a previous population-based heart disease study. Through the KIHD study, they measured the occurrence of cardiovascular events in 1,688 male and female participants between the ages of 53 and 74.

Members of this study were initially examined between 1998 and 2001 and have since been followed up with regularly.

Participants are asked to report on their sauna bathing habits, including how long they spend in the sauna, how frequently they use a sauna, and the temperature of the sauna. Based on the frequency of the sauna, the researchers divided the participants into one of three groups: once a week, twice to three times a week, and four to seven times a week.

During a 15-year follow-up period, a total of 181 fatal CVD events occurred – and the researchers concluded that the more people used the saunas, the less likely they were to experience these fatalities.

The lowest risk of CVD-related mortality is the number of people who use the sauna four to seven times a week. The number of deaths of people who only use the sauna once a week is four times that of the more frequent users.

Those who also tend to use longer sauna times (45 minutes or more per treatment, and 15 minutes or less) also show better results in terms of CVD-related mortality.

Heat therapy (from hot tubs, steam, saunas, or even warm climates) has the therapeutic effect of lowering blood pressure.

It is well known that heat therapy is beneficial to many different systems in our body. Studies have also shown that the elevated body temperatures after a sauna session can improve the immune system and make your body better resistant to infection.

Also, this study does present some challenges for an American audience. In Finland, the sauna is a widely used cultural activity. It is said that the Nordic countries have as many saunas as TV sets, and in the U.S., there definitely aren’t as many saunas in daily use.

In the U.S., you can typically see a dry sauna in the gym or day spa, but for most people, they are certainly not standard equipment.

The most significant sauna health benefits were observed in people who regularly use the sauna (four to seven times a week), which is the frequency that Americans are unlikely to naturally reach.

Staying safe in high temperatures 

In the United States, you may see warnings cautioning people with heart conditions when entering the sauna. Sauna is usually harmless, but people with previous heart disease or other cardiovascular issues should discuss sauna use with their doctor.

Contrary to these warnings, many heart patients are enjoying numerous sauna health benefits.

For your safety, please keep the following recommendations in mind when using the sauna:

• Do not drink alcohol before or during use.
• Make sure to stay hydrated and carry water with you.
• The heat generated by the sauna can lower blood pressure and cause dizziness, especially when standing. Always stand up slowly and pay attention to your surrounding environment.

Keeping these warnings in mind, a sauna can be a great way to relax and feel good at heart. And, if you’re not sure about incorporating frequent sauna sessions into your typical lifestyle, consider the following:

After exercise, sitting in a sauna is an excellent habit to incorporate so you can relax your mind and body, releasing the tension and soreness in your muscles. Drink enough water and, if possible, raise your legs in the sauna – it helps the blood flow to the brain. Be sure to only stay in the sauna for a short time as you start out and increase your sessions incrementally. Cool down at room temperature afterward and avoid drastic changes in temperature.

Regardless of gender, individuals can get significant health benefits from the sauna.

Although the U.S. has issued sauna warnings for people with heart disease, the sauna may benefit many heart patients, just consult your doctor to see what can be beneficial for you.