As the temperature drops this holiday season, there’s no better way to stay warm than by embracing the heat of a sauna! Not only is it a cozy escape from the chill, but regular sauna use offers a wide range of health benefits that can help you feel your best.

This ancient practice has profound implications for longevity. Several studies show regular sauna use can reduce all-cause mortality. Further, it can help with muscle relaxation, reducing stress, and flushing toxins out of the body. It’s a perfect way to unwind during the holidays. Upon entering a sauna, skin and core body temperatures increase markedly, and you begin to sweat. This process promotes hyperthermic conditioning, which is a form of heat tolerance. Although sauna use has many positive effects on the body, some of the most significant are related to cardiovascular and brain health. Here is a summary:

Cardiovascular Benefits

• Lower blood pressure
• Increased blood flow
• Improved circulation, which may help improve nutrient and oxygen delivery to tissues while aiding in the removal of waste products
• Increased cardiac output, which is a measure of the amount of work the heart performs in response to your body’s need for oxygen.
• Sauna use more than 4x/week is associated with 50% lower fatal cardiovascular disease, 46% lower risk of hypertension, and 63% lower sudden cardiac death (Source: Laukkanen et al (2018); Patrick (2021); Zaccardi et al (2017)).

Brain Benefits

• Increases production of brain-derived neurotrophic factor (BDNF), which is a protein that acts on neurons in the central and peripheral nervous systems to promote the growth of new neurons
• Improved bloodflow to the brain, which facilitates the clearance of amyloid-beta, a protein linked to Alzheimers disease
• Increased production of beta-endorphins in the body, which are endogenous opioids apart of your body’s natural pain-killing system
• Increased production of norepinephrine, which improves focus and attention
• Increased production of prolactin, which supports myelin growth, a critical feature in repairing nerve cell damage

For optimal results, aim to use the sauna 4-7 times per week for 20-30-minute sessions. If you’re new to saunas, start with shorter sessions and gradually increase your time as your body becomes accustomed to the heat. Whether you’re looking to relax, rejuvenate, or boost your overall wellness, the sauna can be a powerful tool to implement in your holiday health routine this year!