Use heat therapy for cardiovascular health
Description
Finnish study: Regular sauna use reduces heart disease risk by 23%. Learn how 15-20 minutes of heat therapy 2-3 times weekly transforms cardiovascular health and recovery.
Why we recommend this
- A 20-year Finnish study of 2,315 participants published in JAMA Internal Medicine found regular sauna use (2-3 times/week) reduced cardiovascular mortality by 23%
- Research published in Mayo Clinic Proceedings shows heat exposure increases heart rate similar to moderate exercise, improving cardiovascular function
- University of Eastern Finland research demonstrates that sauna bathing reduces inflammation markers, particularly beneficial for those with limited mobility
- For those without sauna access, research in the Journal of Physiological Anthropology shows 20-minute hot baths (104-108°F/40-42°C) provide similar benefits
- A 2018 systematic review in Evidence-Based Complementary and Alternative Medicine found consistent evidence for sauna's positive effects on chronic pain conditions
Usage
Start with 5-10 minutes at lower temperatures (150-170°F/65-75°C for sauna or 104-108°F/40-42°C for hot bath), gradually building to 15-20 minutes, 2-3 times weekly
Timing
After exercise for enhanced recovery or 1-2 hours before bedtime to improve sleep (avoid immediately before bed)
Important notes
- Consult a healthcare provider before starting if you have heart conditions, low blood pressure, or are pregnant
- Always stay hydrated by drinking 1-2 glasses of water before and after heat exposure
- Exit immediately if you feel dizzy, nauseous, or uncomfortable
- Start with shorter sessions at lower temperatures, gradually increasing as tolerance builds
- If you don't have access to a sauna, a hot bath (104-108°F/40-42°C) for 20-30 minutes can provide similar benefits
- For public sauna use, bring a towel to sit on and shower before entering as a hygiene practice