Happy Sunday!

Today, we’re taking a closer look at the health and longevity benefits of saunas.

📊 HealthHack Poll of the Week 📊

Last week, we asked what measures you take to improve air quality at home, and the most votes went to:

Regular indoor plants for natural air purification 🌿

With today’s deep dive on saunas, we’d love to know:

Cast your vote for your top choice, and drop a comment in the “Additional Feedback” box on the poll page to share more!

🧖 Saunas: Harnessing Heat for Health ♨️

Saunas have existed for thousands of years in global wellness traditions.

And in recent years, they’ve quickly become one of the hottest emerging wellness trends.

Today, we’re checking out the physical and longevity benefits that regular sauna sessions have to offer.

Saunas have a host of powerful health benefits.

A typical sauna session involves sitting in a room warmed by wood, electricity, or infrared light, that reaches temperatures of 158F–212F.

The heat causes significant sweating and raises the skin's temperature, leading to an increased heart rate of 100-150 beats per minute. 

This physiological response mimics the effects of moderate exercise, and is linked to multiple health benefits, including:

• Improved cardiovascular health

• Stress relief

• Muscle relaxation and pain relief

• Improved circulation

• Skin cleansing

• Boosted immune system

• Better sleep

How do saunas deliver these health benefits?

Saunas work primarily through the application of heat, which triggers a series of physiological responses in the body, mirroring the effects of exercise.

When you get in a sauna, the high temperature causes the body's core temperature to rise. This heat stress initiates several biological processes:

• Increased Blood Flow: Heat causes blood vessels to dilate, or widen, which improves circulation. This increased blood flow speeds up the body’s natural healing process by promoting the delivery of oxygen and nutrients to tissues and organs.

• It Makes You Sweat: Sweating is one of the body’s primary methods of temperature regulation. In a sauna, the intense heat makes us sweat, which can help to detoxify the body by removing toxins (such as heavy metals like lead, mercury, BPA, and phthalates) through the skin.

• Hormonal Responses: The heat stress from a sauna session stimulates the production of various hormones, including endorphins.

• Heat Shock Proteins (HSPs): Sauna heat increases the production of heat shock proteins, which are crucial for cellular repair and protection against oxidative stress.

• Mimicking Fever: The body's fever response is a natural mechanism for strengthening and accelerating the immune response, and the artificial 'fever' induced by a sauna may play a similar role. The elevated body temperature can help to kill pathogens and increase the production of white blood cells and antibodies, a direct boost to the immune system.

Saunas have some pretty wild longevity benefits, too

Specifically, regular sauna use has been tied to a 40% lower all-cause mortality rate, and 50% lower odds of cardiovascular-related mortality. 

One pivotal study that tracked 2,300 people over two decades revealed that people who did 4 to 7 sauna sessions per week had a 66% lower chance of getting a dementia diagnosis!

How long and how hot should your sauna sessions be?

The general consensus is that sauna users can reap the benefits with:

• 20-minute sessions

• 4 to 7 days a week

• At heats of 176°F to 212°F (80°C to 100°C)

Some other important considerations include:

• Slowly building up tolerance, by starting with 5 to 10 minute sessions

• Stay hydrated before, during, and after a session

• Take a rinse-off shower before and after using the sauna

• Wear light clothing or a towel

• Leaving the sauna immediately if feeling unwell, dizzy, or lightheaded

Now, while saunas are generally safe when used properly, it’s not recommended for people with certain health conditions, so make sure to get the go-ahead from a health provider before trying them out!

In conclusion…

Saunas have some incredible research backing up their health and longevity benefits.

And at just 20 minutes a few times a week, it’s a great return on investment for your health with minimal time and effort.

If you’ve never tried it, it might be time to get your sweat on!

Other Newsletters Our Readers LOVE:

More publications HealthHack readers love that you might, too!

Become a better professional in 5 minutes. The Assist is your shortcut to success. Get the 4x weekly, free newsletter that makes becoming a better professional fun AF.

Get Smarter About AI and Tech in 5 minutes. Get the most important AI and tech news, tools and insights. Join 90,000+ early adopters staying ahead of the curve, for free.

Join Mark Manson’s weekly newsletter – Your Next Breakthrough – to receive one idea, one question, and one exercise designed to spark your next breakthrough. No fluff, no filler, no BS. Just five minutes each week that might change your life.

👋 Enjoy the rest of your weekend, and we’ll be back on Tuesday with the next HealthHack!