The Impact of Regular Sauna Use on Cardiovascular Health
INTRODUCTION
The developing nature of modern life has made it more important than ever for people to find natural ways to support their cardiac health. The sauna commonly represents relaxation and post-exercise muscle recovery to many individuals; however, recent research implies that regular sauna use could mean much more than relaxation and may even have more far-reaching benefits, particularly in regard to cardiovascular health. Recent evidence indicates that the sauna could improve blood flow, alleviate blood pressure, improve vascular function and lower the risk of heart disease. Overall, the sauna is breaking down barriers to dominance as the ultimate heart wellness approach. This article will explore the studies on impact of sauna use on the cardiovascular system.
Understanding the Sauna Experience
A sauna is a small structure that creates a space to sweat, most often by heating the body and its type of bath at high temperatures ranging from 70°C to 100°C (158°F to 212°F), depending on humidity and the type of sauna.
The types of saunas include:
- Traditional Finnish saunas that create dry heat,
- Infrared saunas that create heat through infrared light that heats the body,
- Steam saunas that create wet heat and high humidity,
- Wood-burning saunas or electric.
Sauna sessions trigger physiological changes in the body including an increased heart rate, vasodilation occurs and sweating, some of these responses mimic those of moderate physical exercise which likely contributes to interest in sauna for cardiovascular support.
Physiological Effects of Sauna on Cardiovascular System
Using the sauna provides a variety of positive physiological responses on the cardiovascular system.
- One of the first responses is an increased heart rate of 60-70 bpm to 100-150 bpm. The rise in heart rate increases cardiac output (the volume of blood the heart pumps in one minute), to a level similar to moderate physical activity.
- At the same time as the increase in heart rate occurs, vasodilation (the widening of blood vessels) occurs because of the vasodilatory response to the heat. The effects of vasodilation reduces vascular resistance and leads to a transient decrease in blood pressure. Repeated exposure may help to manage blood pressure long-term.
- Sauna use may also have a positive effect on endothelial function (the ability of blood vessels to vasodilate), as there is a positive association between endothelial function and reduced the risk of atherosclerosis and coronary artery disease.
- As blood is redirected from other areas of the body toward the skin to assist in cooling via sweating, overall circulation and oxygen deliverability to the body is increased as well and is similar to the cardiovascular effects of aerobic exercise which contributes to physiological adaptations that increase cardiovascular tolerance.
Mechanism of Cardioprotective Effects of Sauna
The biological mechanisms underlying the cardioprotective benefits of sauna use suggest several mediators.
- Most notably, sauna use has been associated with the activation of heat shock proteins (HSP), which are produced in response to changes in elevated body temperature. Heat shock proteins are important regulators of cellular repair, and they stabilize and help refold damaged proteins, in addition to protecting cells from oxidative stress related to cardiovascular disease.
- Sauna therapy has also been associated with profound anti-inflammatory effects. Sauna use has been associated with reductions in systemic inflammation through reductions in C-reactive protein (CRP) and interleukin-6 (IL-6) levels which are both associated with cardiovascular risk.
- Sauna therapy may also reduce oxidative stress by increasing blood flow and possibly enhancing the body’s antioxidant capacity, further promoting vascular health and decreasing other risk factors for hypertension.
- Additionally, some studies suggest that sauna therapy may lead to small reductions in total cholesterol and LDH while improving HDL-Lipid profiles, leading to reduced plaque build up and overall cardiovascular outcomes.
Role of Sauna in Preventive Cardiology
Scientific evidence informs us that sauna use has cardiovascular benefits and its potential within preventive cardiology is beginning to gain recognition.
- With the inclusion of a healthy diet, exercise, proper stress management, and efficient sleep habits, sauna therapy can provide gains in sustaining cardiovascular health over the long term.
- It is often low impact, low barrier, accessible and in certain conditions may be a fantastic possibility to promote cardiovascular stimulation and fitness, particularly in the context of supporting exercise and physical activity in sedentary people, those with obesity, and disuse or underused capacities—e.g., the elderly.
- Sauna use might also help patients engage more effectively in their post-acute “cardiac rehabilitation” treatment plan and improve the management of hypertension, as sauna’s effect on promoting vasodilation and improving vascular function is well documented in the literature.
- There is strong evidence that sauna therapy may be useful in improving inflammation and oxidative stress, and can also improve lipid profiles making regular sauna sessions effective in addition to other traditional attempts to improve cardiac health and reduce risk for heart disease.
- As evidence builds, sauna therapy as an adjunct in wellness and prevention programs may become a useful addition to other strategies in health promotion and response to heart disease and its related burden of disease globally.
Potential Risks and Precautions
Regular sauna use has a number of cardiovascular benefits but understanding the potential risks associated with sauna therapy and following appropriate safety measures will create a safe sauna experience.
- One of the most common risks of sauna therapy relates to dehydration. Intense sweat losses can lead to the loss of a significant amount of both fluids and electrolytes, making adequate hydration before and after sauna therapy important to maintain proper bodily fluid balance.
- Sauna therapy can also temporarily lower blood pressure due to heat-induced vasodilation, which may predispose some populations to drop in blood pressure with subsequent dizziness or fainting.
- Pregnant women should consult with their physicians prior to using sauna therapy, since there may be a risk of elevations in body temperature during pregnancy.
To use a sauna safely, recommend limiting each session for 10-20 minutes and to avoid drinking alcohol before and after sauna use because it can increase your chance of dehydration and strain on the cardiovascular system. Once you leave the sauna, you’ll want to allow your body to cool down gradually rather than immediately. Rehydration is essential—make sure you drink lots of water to compensate for the body fluids you’ve lost. Individuals with pre-existing medical conditions should consider using the sauna under supervision to prevent any adverse events.
Final Thought
Sauna use presents a potentially simple and natural methodology for benefiting cardiovascular health. Regular sauna use has many beneficial effects including physiological and biological (or biochemical) responses (e.g. improved circulation, reduced blood pressure, lowered inflammatory markers, improved lipid profiles) that can imitate the effects of moderately exercising that may result in cardiovascular health benefits. If coupled with a healthy lifestyle, sauna therapy may be a useful adjunct treatment for the prevention and management of heart disease. However, all benefits of sauna benefits will not be realized unless sauna use is done safely, with adequate hydration and in consultation with appropriate healthcare services.
Reference
- Hussain, J., & Cohen, M. (2018). Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review. Evidence-Based Complementary and Alternative Medicine : ECAM, 2018, 1857413. https://doi.org/10.1155/2018/1857413
- Ketelhut, S., & Ketelhut, R. (2019). The blood pressure and heart rate during sauna bath correspond to cardiac responses during submaximal dynamic exercise. Complementary Therapies in Medicine, 44, 218–222. https://doi.org/10.1016/j.ctim.2019.05.002
- Brunt, V. E., Howard, M. J., Francisco, M. A., Ely, B. R., & Minson, C. T. (2016). Passive heat therapy improves endothelial function, arterial stiffness and blood pressure in sedentary humans. The Journal of Physiology, 594(18), 5329. https://doi.org/10.1113/JP272453
- Patrick, R. P., & Johnson, T. L. (2021). Sauna use as a lifestyle practice to extend healthspan. Experimental Gerontology, 154, 111509. https://doi.org/10.1016/j.exger.2021.111509
- Gryka, D., Pilch, W., Szarek, M., Szygula, Z., & Tota, Ł. (2014). The effect of sauna bathing on lipid profile in young, physically active, male subjects. International Journal of Occupational Medicine and Environmental Health, 27(4). https://doi.org/10.2478/s13382-014-0281-9
- Podstawski, R., Boraczyński, T., Boraczyński, M., Choszcz, D., Mańkowski, S., & Markowski, P. (2014). Sauna-Induced Body Mass Loss in Young Sedentary Women and Men. The Scientific World Journal, 2014, 307421. https://doi.org/10.1155/2014/307421
- editor. (2021, December 9). Saunas during pregnancy. American Pregnancy Association. https://americanpregnancy.org/healthy-pregnancy/is-it-safe/saunas-and-pregnancy/
