SUANA USE: THE SURPRISING LINK BETWEEN SAUNA AND LONGEVITY

Saunas have been around for thousands of years, but only recently have they come under the spotlight for their potential health benefits. Dr Rhonda Patrick, a biomedical science expert, has been at the forefront of research into the links between sauna use and longevity. Her findings have been nothing short of groundbreaking. Luckily I have a sauna in my building and have committed to at least one 30-minute sauna weekly. Here are my takeaways from Dr Patrick's collection of sauna content.  

The link between sauna use and all-cause mortality

Dr Patrick's research has found a strong correlation between sauna use and all-cause mortality. She says, "there is a link between sauna use and all-cause mortality." Further studies have backed up her findings, which show that the risk of sudden cardiac death, fatal coronary heart disease events, and cardiovascular disease death is lower for men who take saunas 2-3 times a week or 4-7 times a week compared to men who indulge in only one sauna session per week. For all-cause mortality, sauna use 2-3 times a week was associated with a 24% lower risk, and 4-7 times per week with a 40% reduction in risk compared to only one sauna session per week.

The benefits of a high-heat sauna and cold water plunge

In countries like Finland and South Korea, combining a high-heat sauna and a cold water plunge is a common cultural practice. Dr Patrick suggests that this practice may have significant health benefits. For example, sauna use increases the growth hormone from a workout, protects against free-radical damage after a heavy workout, and aids muscle regrowth. Meanwhile, the cold water plunge has compounded the positive results of the workout and sauna session.

Sauna and the brain

One of Dr Patrick's most interesting findings is the positive effects of sauna use on the brain. Research has shown that sauna use can activate the sympathetic nervous system and the hypothalamic-pituitary-adrenal axis, leading to a release of norepinephrine, which aids the ability to focus, and prolactin, which allows for faster brain function. Additionally, sauna use can decrease cortisol. These effects have led some to explore sauna use as a possible treatment for ADHD.

Sauna use and longevity

Dr Patrick's expertise in aging has led her to explore the link between sauna use and longevity. The results of extensive clinical studies have been impressive. For example, compared with men who reported one sauna bathing session per week, the risk of sudden cardiac death was 22% lower for 2-3 sauna sessions per week and 63% lower for 4-7 sauna sessions per week. The risk of fatal coronary heart disease events was 23% lower for 2-3 bathing sessions per week and 48% lower for 4-7 sauna sessions per week compared to once a week. Cardiovascular disease death was also 27% lower for men who took saunas 2-3 times a week and 50% lower for men who were in the Sauna 4-7 times a week compared with men who indulged once per week. 

Infrared vs. traditional saunas

While there are no studies on infrared vs. traditional saunas and longevity, Dr Patrick admits that infrared saunas may have the edge. This is because it is easier to stay in an infrared sauna longer.

Sauna and Exercise

Saunas are not just for relaxation - they can also enhance the effects of exercise. Dr Patrick says using the sauna after a workout can increase Growth Hormone, protect against free-radical damage, and aid muscle regrowth. Additionally, ending a workout with a sauna session followed by a cold plunge can compound the positive results of the workout and sauna session. This combination of the higher-heat sauna and the cold water plunge is typical in places with strong sauna cultures, such as Finland and South Korea.

Final Thoughts

The health benefits of sauna use are clear and backed by scientific research. Regular sauna use can decrease mortality rates, increase longevity, enhance the effects of exercise, and improve brain function. Whether using a traditional or infrared sauna, incorporating sauna use into your health routine may provide a range of benefits that can help you live a longer, healthier, and more vibrant life.

Check out the links below for more of Dr Patricks Sauna's content. 

https://www.foundmyfitness.com/topics/sauna

https://bestinsauna.com/dr-rhonda-patrick-on-saunas

https://tim.blog/2014/04/10/saunas-hyperthermic-conditioning-2/

https://www.youtube.com/watch?v=eWKBsh7YTXQ