Recent studies have explored the optimal sauna usage for cardiovascular benefits, focusing on frequency, duration, and temperature.
Frequency and Duration: A study published in JAMA Internal Medicine found that men who engaged in sauna sessions 4 to 7 times per week had a significantly reduced risk of sudden cardiac death, fatal coronary heart disease, and all-cause mortality compared to those who used the sauna once weekly. Each session lasted an average of 14 minutes at a temperature of 175°F (80°C).
Similarly, research in BMC Medicine indicated that higher frequency and longer duration of sauna bathing were inversely associated with fatal cardiovascular events in both men and women. The study suggested that more frequent and prolonged sauna sessions could enhance cardiovascular health.
Temperature: Traditional Finnish saunas typically operate between 176°F and 212°F (80°C to 100°C). The studies mentioned above involved sessions at approximately 175°F (80°C). While these temperatures are standard in Finland, it's essential to consider individual tolerance and health conditions when determining the appropriate sauna temperature.
Recommendations: Based on current research, for cardiovascular benefits, it is advisable to engage in sauna sessions 4 to 7 times per week, with each session lasting about 14 to 20 minutes at a temperature around 175°F (80°C). However, individual responses can vary, and it's important to listen to your body and consult with a healthcare provider, especially if you have underlying health conditions.
Safety Considerations: While sauna bathing is generally safe for healthy individuals, those with cardiovascular conditions should exercise caution. It's recommended to avoid sauna use if you have unstable angina, recent heart attack, or severe aortic stenosis. Always stay hydrated, avoid alcohol before and after sauna sessions, and allow your body to cool down gradually after use.
In summary, regular sauna use, particularly at higher frequencies and appropriate durations, may offer cardiovascular benefits. However, individual factors and health conditions should guide sauna practices.