Latest revealing data regarding Sauna Benefits
Sauna according to Dr James DiNicolantonio
1 - Sauna imitates exercises
↑ Body temperature
↑ Immunes cells
↑ Hearth rate
↑ Insulin sensibility
2 - Sauna improves heart health
↑ Nitric oxide
↑ Blood flow
↑ Vascular function
↓ Blood pressure
3 – Sauna reduces infection risks
↓ Flu risk
↓ Cold duration
↓ Viral replication
↓ Immunomonitaring
↑ Immunosenescence
4- Sauna provides neuroprotection
↑ Neurogenesis
↑ Cerebral blood flow
↑ Heat shock proteins
↓ Inflammation
Sauna >4x per week compared to 1x is associated with:
- 63% reduction in risk of sudden cardiac death
- 63% reduction in mortality from heart disease
- 50% reduction in fatal cardiovascular diseases
- 48% reduction in risk of fatal coronary heart disease
- 46% reduction in the risk of hypertension
- 40% reduction in all-cause mortality
- 41% fewer respiratory illnesses
- 47% reduction in risk of pneumonia
- Reduced risk and frequency of influenza
- Halving the risk of colds
- 65% reduction in the risk of Alzheimer's disease
- Fewer symptoms of depression
How often should you take a sauna?
As often as you can, but >4x per week seems to produce the most effects.
The ideal duration of a sauna session to obtain these benefits = 20 minutes.
References:
Jari A. Laukkanen, MD, PhD, Tanjaniina Laukkanen, MSc, Setor K. Kunutsor, MD, PhD, Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence. VOLUME 93, ISSUE 8, P1111-1121, AUGUST 2018. DOI: https://doi.org/10.1016/j.mayocp.2018.04.008
Laukkanen T, Khan H, Zaccardi F, Laukkanen JA., Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA Intern Med. 2015 Apr;175(4):542-8. doi: 10.1001/jamainternmed.2014.8187. PMID: 25705824.
Patrick RP, Johnson TL. Sauna use as a lifestyle practice to extend healthspan. Exp Gerontol. 2021 Oct 15; 154:111509. doi: 10.1016/j.exger.2021.111509. Epub 2021 Aug 5. PMID: 34363927.
Zaccardi F, Laukkanen T, Willeit P, Kunutsor SK, Kauhanen J, Laukkanen JA., Sauna Bathing and Incident Hypertension: A Prospective Cohort Study. Am J Hypertens. 2017 Nov 1;30(11):1120-1125. doi: 10.1093/ajh/hpx102. PMID: 28633297.
Maison Jacynthe disclaims all responsibility. None of the information on this page is intended to replace justified allopathic treatment or to rule out the expertise of the medical profession. It is up to each individual to take charge of their health, to inform themselves and to make the necessary changes to improve their condition. Therapeutic supervision by a qualified health professional is of course recommended.
