What Happens to Your Heart and Brain When You Use a Sauna Regularly

Your heart and brain become healthier when you use a sauna regularly. When the sauna is used regularly, it can help improve blood pressure, cholesterol levels, cardiovascular and respiratory fitness, and the risk of heart disease-related death. Additionally, it can lower stress, improve mental health, and benefit brain health.

1. Your Blood Pressure May Change

While being in a sauna may temporarily increase blood pressure during and shortly after a session, regular sauna use has been shown to lower systolic blood pressure and the risk of death associated with high blood pressure.

High blood pressure, or hypertension, that is not treated, increases the risk of:

• Aneurysm
• Dementia
• Heart attach
• Heart failure
• Kidney damage
• Memory and learning challenges
• Metabolic syndrome
• Sexual dysfunction
• Stroke
• Vision loss

2. Your Cardiovascular Respiratory Fitness May Improve

Cardiovascular respiratory fitness level, or CRF, shows the ability of the body to bring oxygen into your body, move it throughout your body, and use it for physical activity. This is important for athletic performance and for optimizing fitness. Research has shown that CRF levels improve with regular sauna use, even without additional physical activity.

2. Your Cholesterol Levels May Decrease

Research has shown that, along with regular exercise, regular sauna use lowered LDL and total cholesterol levels. LDL cholesterol is the type of cholesterol that contributes to plaque build-up in the arteries when it is too high. As this increases the risk of cardiac concerns such as heart attack and stroke, sauna use can help to prevent these concerns.

3. Your Risk of Heart Disease and Heart-Related Death May Decrease

Regular sauna use can lower the risk of sudden cardiac death by 63%. It also helps to reduce the risk of deaths related to coronary heart disease and cardiovascular disease.

While it can be beneficial for the heart, it is also essential to use the sauna safely. Some conditions may pose an increased risk, such as a recent heart attack, so check with a healthcare professional before starting to use a sauna.

4. Your Risk of Stroke May Decrease

Research has shown that regular sauna use reduces the risk of new-onset ischemic stroke. This is a type of stroke that occurs when arteries are blocked by plaque or a blood clot prevents the brain from getting enough blood. The increased blood flow that happens with regular sauna use helps to lower the risk of stroke.

5. Your Risk of Alzheimer’s Disease and Dementia May Drop

Sauna use can lower the risk of Alzheimer’s disease by 65% and dementia by 66% when used four to seven times per week. Additionally, the risk of dementia can be reduced by regular sauna use. This happens by helping reduce inflammation and increasing blood flow. It also increased brain-derived neurotrophic factor (BDNF), a protein that promotes neuronal growth and survival.

Other benefits of sauna use related to dementia and Alzheimer’s disease include improved:

6. Your Relaxation and Mood May Improve

Research has shown that sauna use helps to promote relaxation, clear the mind, and boost happiness and positive emotions. This can be seen in both electroencephalogram (EEG) brain activity changes and reports from people who use saunas, indicating both physiological and perceived benefits. Additionally, an enjoyable experience makes it easier to do consistently, increasing effectiveness.

7. Your Mental Health May Get Better

Regular sauna use can improve mental health and well-being and reduce the risk of mental health concerns such as psychosis, depression, and anxiety. It does this by initiating the release of endorphins and increasing serotonin levels. Additionally, it supports relaxation that helps to relieve anxiety and depression.

Is Sauna Safe for Me?

While there are physical and mental health benefits associated with regular sauna use, there are also risks. For those with health concerns, such as high blood pressure that is not well controlled, a recent heart attack, or heart disease, it is essential to seek the support of a healthcare professional before using a sauna.

Avoid using the sauna when:

• Drinking alcohol
• Pregnant
• Experiencing certain skin conditions or open wounds
• Ill or having an infection or fever
• Recently experienced a heart attack
• High blood pressure is not well controlled
• Taking medications that prevent sweating or are associated with overheating

Make sure to drink enough water when using a sauna, and stop if feeling unwell, with possible symptoms of dizziness, headache, upset stomach, or lightheadedness.