The Science and Research Behind Sauna Use for Longevity

Traditional saunas have long been used for relaxation and recovery—but science now confirms they offer much more than a moment of calm. Regular sauna use can support heart health, brain function, mental resilience, and even longevity.

At Peak Sauna & Ice, we’re passionate about offering traditional saunas that do more than just look good—they help you feel better, for longer. And the research backs this up. Dr. Rhonda Patrick, a biomedical scientist and founder of FoundMyFitness, explores this in her peer-reviewed article, "Sauna use as a lifestyle practice to extend health span," published in Experimental Gerontology (read it here).

Here’s a breakdown of her findings, and why your regular sauna session could be one of the most important wellness tools you have.

1. Saunas Mimic Moderate Cardio

Regular sauna use raises core body temperature and increases heart rate—just like moderate aerobic exercise. According to Dr. Patrick:

“Sauna bathing increases core body temperature, heart rate, and sweating in a manner similar to moderate-intensity aerobic exercise.”

This means that even when you are sitting and relaxing, your body works in beneficial ways. Sauna sessions stimulate circulation, improve blood vessel function, and support cardiovascular health.

2. Boosting Heart Health & Reducing Disease Risk

In long-term Finnish studies, frequent sauna users showed a significantly reduced risk of cardiovascular disease, stroke, and high blood pressure. One of the most striking findings is:

“Frequent sauna bathing is associated with a 40% lower all-cause mortality, 50% lower risk of cardiovascular disease, and a 60% lower risk of Alzheimer’s disease.”

These benefits are linked to improvements in vascular health, reduced inflammation, and enhanced oxygen delivery throughout the body.

3. Protecting the Brain and Enhancing Focus

One of the most exciting areas of sauna research is in brain health. Sauna sessions activate heat shock proteins—special molecules that protect and repair brain cells.

Dr. Patrick explains:

“Sauna use induces a robust release of norepinephrine, which enhances attention and focus, and prolactin, which promotes myelin growth, supporting brain function.”

Over time, regular heat exposure may help preserve cognitive function and reduce the risk of neurodegenerative diseases like Alzheimer’s and dementia.

4. Supporting Mental Health and Mood

Many sauna users report feeling calmer and happier after a session—and there’s now scientific backing for this too. According to the review, sauna exposure can improve symptoms of depression and anxiety by increasing endorphins and reducing cortisol levels.

“Regular sauna use has been associated with a significant reduction in depressive symptoms, especially in frequent users,” Dr. Patrick notes.

Whether you’re dealing with stress, anxiety, or burnout, time in the sauna can be a powerful way to reset and recharge.

5. Preserving Muscle and Mobility as You Age

Heat exposure can help combat sarcopenia, the age-related loss of muscle mass. Sauna sessions may support muscle recovery and growth by improving circulation, reducing inflammation, and activating beneficial hormones.

This makes sauna use especially valuable for those over 40 who are focused on maintaining strength, mobility, and independence.

6. How Often Should You Use a Sauna?

The benefits of sauna use are dose-dependent. In other words, the more consistently you use it, the more positive effects you’re likely to see. Dr. Patrick highlights:

“The optimal frequency to achieve these benefits appears to be 4 to 7 sessions per week, with each lasting 20 to 30 minutes at a temperature of 80–100°C.”

Of course, it's important to listen to your body and consult a health professional if you're starting a new wellness routine, but for most healthy adults, frequent sauna bathing is not only safe—it’s incredibly beneficial.

7. Your Wellness Investment Starts Here

At Peak Sauna & Ice, we offer a range of traditional saunas—both indoor and outdoor—designed for daily use, crafted with high-quality materials and expertly installed by a professional carpenter.

Whether you're looking to support recovery, reduce stress, or invest in long-term health, we can help you choose the right fit for your home.

We’ve seen firsthand how regular sauna use can change lives, and it’s great to understand the science behind it.

Explore Our Range or Contact Us Today

Ready to feel the Peak Difference? Explore our traditional saunas here or get in touch to discuss what would work best for your space and lifestyle.