Just give me the best routine:
| Parameter | Recommendation |
|---|
| Heat | ≥80°C (176°F) |
| Time | ≥20 min |
| Frequency | ≥4x per week |
| Type | Dry Sauna |
Should I believe the research?
If you're not a middle-aged Finnish man with lifelong exposure to saunas, this research may not directly apply to you. Moreover, all these studies are observational. So while there is a strong correlation between sauna use and longer life span, you can't say that sauna use causes you to live longer - as we all know, correlation does not prove causation.
With that said, the evidence is still pretty damn convincing. Even if you come from a different ethnicity or culture, the data is so overwhelmingly positive that it likely applies to you too.
How often should I sauna?
Based on the research, we recommend getting in at least 4 sessions per week, which significantly reduces your risk of major causes of death, including heart disease, stroke, Alzheimer's, and dementia. These findings are impressive, especially since they're adjusted for confounders like age, sex, physical exercise, socio-economic status and more.
| Event | Risk reduction @ 2-3x per week | Risk reduction @ 4-7x per week |
|---|
| Sudden Cardiac Death | Not significant | -63% |
| Fatal Coronary Heart Disease | -23% | -48% |
| Fatal Cardiovascular Disease | -27% | -50% |
| All-cause Mortality (aka Death) | -24% | -40% |
| Dementia | Not significant | -66% |
| Alzheimer's Disease | Not significant | -65% |
| Hypertension | Not significant | -47% |
| Stroke | Not significant | -62% |
* Note: the reference group used a dry sauna 1x per week.
How long should each sauna session last?
At least 20 minutes is a must. While sitting in a sauna this long may be difficult at first, you hit some insane benefits for your cardiovascular system once you pass the 20 minute threshold. If you have a family history of heart disease or stroke, it's especially critical for you to stick to this cutoff.
| Event | Risk reduction @ 11-19 minutes | Risk reduction @ ≥20 minutes |
|---|
| Sudden Cardiac Death | Not significant | -52% |
| Fatal Coronary Heart Disease | Not significant | -26% |
| Fatal Cardiovascular Disease | Not significant | -14% |
* Note: the reference group used a dry sauna for <11 minutes per session.
What kind of sauna should I use?
These studies are based entirely on dry saunas at ~80°C (176°F). Research on alternatives like infrared saunas does exist, but the evidence is not as exhaustive or compelling. By comparison, dry saunas have a much deeper history, allowing for more in-depth and significant studies.
Are saunas safe for everyone?
No, you should not use a sauna if you're pregnant or prone to heat strokes. Make sure to drink plenty of water to avoid dehydration. Talk to your doctor (or Instalab longevity physician) before you start.
Sources
- Laukkanen, T., Khan, H., Zaccardi, F., & Laukkanen, J. A. (2015). Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA Internal Medicine, 175(4), 542-548. https://doi.org/10.1001/jamainternmed.2014.8187
- Laukkanen, T., Kunutsor, S. K., Kauhanen, J., & Laukkanen, J. A. (2016). Sauna bathing is inversely associated with dementia and Alzheimer's disease in middle-aged Finnish men. Age and Ageing, 0(1), 1-5. https://doi.org/10.1093/ageing/afw212
- Zaccardi, F., Laukkanen, T., Willeit, P., Kunutsor, S. K., Kauhanen, J., & Laukkanen, J. A. (2017). Sauna bathing and incident hypertension: A prospective cohort study. American Journal of Hypertension, 30(11), 1120–1125. https://doi.org/10.1093/ajh/hpx102
- Kunutsor, S. K., Khan, H., Zaccardi, F., Laukkanen, T., Willeit, P., & Laukkanen, J. A. (2018). Sauna bathing reduces the risk of stroke in Finnish men and women: A prospective cohort study. Neurology, 90, e1937-e1944. https://doi.org/10.1212/WNL.000000000000560
Instalab Research Team
