Is Sauna Therapy Built into our Genes?

Now, science is finally catching up and starting to figure out why and how saunas do their magic…

Could a regular sauna save or lengthen your life? Is it more than just enjoyable warmth during these brutally cold winter months?

The contemporary sauna craze may seem like a new phenomenon, but in reality, the origins of saunas stretch back at least a staggering 10,000 years. These ancient spaces, often called pit saunas, consisted of a simple pit dug into the ground with a pile of stones at its core, heated by a campfire. Once those stones reached the right temperature, the pit was covered with materials like wattle, thatch, or peat, and water was splashed on the stones to create rejuvenating steam.

Interestingly, early sweat houses similar to saunas have been discovered across Europe and Asia, dating back to the Bronze Age. Saunas and sweat lodges also held significance in ancient Islamic cultures and indigenous societies in Mexico and North America. According to a study from Harvard University, Native American sweat lodge traditions involved intricate ceremonies and rituals focused on preparation, prayer, and purification. Meanwhile, in Japan, natural caves were initially utilized as sweat baths, eventually evolving into bathhouses situated near temples and monasteries, as beautifully explained by Emma O’Kelly in her book, Sauna – The Power of Deep Heat.

As O’Kelly points out, throughout history, virtually every culture across the globe has indulged in its own unique form of sweat bathing, transcending time and geography. Nowadays, many people have incorporated saunas into their self-care routines, alongside practices like yoga, massage, and facials, offering a respite from the hectic pace of 21st-century life.

However, the sauna’s role in centuries past extended far beyond mere relaxation and well-being. Saunas were multifunctional spaces where people cooked, dried flax and rye, made soap, did laundry, cared for the sick, prepared the deceased for burial, and even gave birth. Saunas were also places for secret rendezvous and served as a cleansing ritual for church attendance and the Sabbath, marking the transition from one week to the next.

Yet, the spiritual dimension of the sauna was equally vital. O’Kelly explains how ancient Finns, akin to Native Americans, revered the four elements — air, water, fire, earth — within the confines of the sauna. It represented a microcosm of the three realms of the universe: the celestial realm, the earthly world, and the underworld of the departed. The symbolism mirrored the cycles of growth, interconnection, and symbiosis, all with the aim of achieving altered states, heightened consciousness, and rejuvenation.

In Finland, this sauna mythology found its place in the Kalevala, Finland’s epic poetry work, and Finnish runic songs. These ancient tales infused the sauna with profound symbolism, so much so that it’s not uncommon to spot the gods and goddesses of the Kalevala carved into sauna doors and windows.

Louise and I have made it a bit of a tradition ever since the early ‘80s to have a sauna or steam room in every house we’ve owned. Back in the ’70s, I stumbled upon a science-based article that talked about how saunas could give your immune system a boost and, ever since then, whenever I’ve been feeling a bit under the weather, my go-to remedy has been a relaxing session in the sauna or a long, hot bath. And it’s incredible how well it works!

Now, science is finally catching up and starting to figure out why and how saunas do their magic.

So, what’s this sauna therapy all about?

Well, it’s all about subjecting your body to something called “heat stress,” provoked by a mild increase in your core body temperature. This rise in temperature sets off a whole set of physiological responses aimed at bringing your body back to its normal temperature, and it comes with a bunch of health benefits.

One of the key factors here is something called hormesis.

It’s a fascinating biological concept. It involves exposing your body to mild stressors like heat or extended fasting, which triggers a defensive response in your body. This response goes beyond what you’d probably expect, setting off a chain reaction of protective mechanisms that not only repair cellular damage but also make you more resilient to future stressors.

Interestingly, the responses your body produces in reaction to heat stress in a sauna are pretty similar to what happens when you exercise. It’s like a workout for your body, without actually having to hit the gym. Researchers are even looking into sauna therapy as an alternative to traditional exercise, especially for folks dealing with chronic illnesses or physical limitations.

These stressors from sauna therapy also intersect with pathways related to the “12 Hallmarks of Aging.” These hallmarks are basically the biological processes that are associated with getting older, and they include things like cellular senescence and protein folding.

Let’s talk about cellular senescence for a moment. Senescent cells are functionally “zombie cells,” and they’re not helping you at all.

Senescence is what happens when your cells stop dividing and gradually lose their normal functions. As you age, more and more cells become senescent, and these cells release inflammatory compounds that can lead to chronic inflammatory conditions and all sorts of age-related problems. Sauna therapy, by inducing a mild stress response in a controlled environment, helps your body become more resilient to these inflammatory effects and slows down the aging process.

Protein folding is another challenge that comes with aging.

Your body has to keep proteins folding correctly, or else they can get misfolded and lead to all sorts of issues, including neurodegenerative disorders. Sauna therapy comes to the rescue here by targeting this process. It does so by increasing something called Heat Shock Proteins (HSPs), which act as molecular chaperones to ensure proper protein folding and prevent the buildup of damaged proteins. This is particularly crucial as you age because the cellular machinery for protein maintenance becomes less efficient.

Studies show that there’s a significant and sustained increase in HSP levels with sauna therapy, which indicates its efficacy in stimulating the body’s production of protective proteins.

Sauna therapy also does wonders for your mitochondria, those little powerhouses within your cells. It improves mitochondrial function and biogenesis, which are crucial for cellular health. Healthy mitochondria mean efficient energy production, improved metabolic health, and potentially a longer, healthier life.

Saunas help with inflammation.

It’s vital for your body to defend against infections and support the healing process, but too much of it can lead to chronic health issues as you age. Sauna therapy seems to have a balancing act going on here. It can increase both pro-inflammatory and anti-inflammatory factors, which help regulate inflammation positively. This is crucial for managing and mitigating chronic inflammation associated with aging and various chronic diseases.

Speaking of cardiovascular health, sauna therapy can do wonders for your heart. Exposure to heat during sauna bathing gets your heart rate up, similar to what you’d get from a good old workout. Studies have shown that it can result in decreased blood pressure, increased heart function, improved blood flow, and enhanced ventilation.

There’s even a report, the Kuopio Ischemic Heart Disease (KIHD) Risk Factor study, that supports these findings and shows a reduced risk of cardiovascular disease mortality associated with more frequent sauna bathing. So, it’s not just about feeling relaxed and pampered; it’s about taking care of that ticker too!

Saunas also help regulate lipids, those pesky fats in your blood.

Dyslipidemia, or abnormal lipid levels, can be a significant predictor of cardiovascular disease risk. But here’s the good news: emerging research suggests that regular sauna use can positively influence your lipid profiles.

Small-scale studies involving healthy adults have shown promising results, with reductions in total plasma cholesterol and low-density lipoprotein (LDL) concentrations. These are all positive changes associated with reduced cardiovascular risk.

And then there’s your brain.

Cognitive decline as you age is linked to things like neuronal (nerve and brain cell) atrophy and inflammation. But there’s hope! Sauna therapy can help elevate neurotrophic factors, which are crucial for neuronal development and effective communication. Brain-derived neurotrophic factor (BDNF) is one of these key players, and it shows increased levels following heat stress and exercise. Research suggests that higher BDNF levels can produce measurable neurological benefits, including improved cognitive function and mental well-being.

In fact, studies show a significant increase in BDNF levels after a session of hot water immersion. This rise is linked to elevated core body temperature, underlining the physiological response to heat stress. So, sauna therapy isn’t just about relaxing and sweating; it might just be a ticket to keeping your brain in tip-top shape.

And then there’s the research showing how saunas can be protective against Alzheimer’s Disease.

There’s an association between consistent sauna usage and a decreased risk of developing Alzheimer’s disease. A significant observational investigation involving middle-aged Finnish men showed that those engaging in sauna sessions 4–7 times weekly had a whopping 65% reduced risk of Alzheimer’s compared to those using it only once weekly. It suggests that frequent sauna use might contribute to the prevention of an entire spectrum of neurodegenerative diseases.

Which leads to another connection between saunas and your brain.

This one ties back to sauna’s impact on your cardiovascular health, because maintaining optimal cognitive function relies on sufficient blood flow to the brain and peripheral nervous system. There’s a complex link between cardiovascular health and cognitive abilities, and conditions like hypertension can mess with cerebral blood vessel microarchitecture, potentially affecting cerebral blood flow. This is a big deal because poor cerebral blood flow is linked to reduced clearance of amyloid-beta, which can speed up the progression of Alzheimer’s disease.

And here’s where sauna-induced heat exposure comes into play. It’s been linked to an increased production of Brain-Derived Neurotrophic Factor (BDNF), which could potentially support brain health and cognitive function.

And then there’s detoxification.

In our modern world, we’re bombarded with chemical and electromagnetic pollution that can wreak havoc on our cells and DNA. Plus, our lifestyles often lack exposure to natural health-promoting factors like daily sunlight and wholesome foods. Sauna bathing emerges as an appealing intervention because it effectively facilitates cellular detoxification and regeneration.

As discussed earlier, one of the effects of passive heat exposure during sauna bathing is an increased expression of Heat Shock Proteins (HSPs). These proteins play a crucial role in detoxifying our bodies by eliminating toxic protein aggregates, enhancing tissue oxygenation, improving circulation, and elevating metabolic activity.

Moreover, saunas make you sweat, much like exercise does. And sweating is one of the most effective ways to rid your body of toxins. Heavy metals like mercury, cadmium, lead, and chromium often find their way into our bodies through contaminated food and water. These metals are trouble because they resist breaking down in the body and are highly toxic.

But when you sweat, whether through activities like sauna bathing or exercise, you’re effectively eliminating these heavy metals from your body. There’s even a study involving healthy young university students that showed detectable amounts of heavy metals like nickel, lead, copper, arsenic, and mercury in sweat after both exercise and sauna bathing.

So, there you have it! Sauna therapy is not just about relaxation and pampering; it also boosts your immune system, reduces inflammation, improves cardiovascular health, enhances brain function, and even detoxifies your body.

It’s a holistic approach to health that can truly make a difference in your well-being and potentially extend your lifespan. So, the next time you’re looking for a little R&R, consider hopping into that sauna, hot tub, steam room, or hot bath — your body and mind will thank you for it!