Sauna / Heat Therapy

What is Sauna / Heat Therapy?

Regular sauna use (174°F+/80°C+) for cardiovascular and longevity benefits. Finnish longitudinal studies show 4-7 sessions/week associated with 40% reduction in cardiovascular mortality and 63% lower sudden cardiac death compared to once weekly use.

Is there evidence for it?

How do you do Sauna / Heat Therapy?

1. 1.Use a traditional (Finnish) sauna at 174-212°F (80-100°C) for 20 minutes per session
2. 2.Start with 2-3 sessions per week; build to 4+ sessions for maximum cardiovascular benefit
3. 3.Hydrate well: drink 16oz water before and after each session; replace electrolytes
4. 4.For infrared saunas (lower temperature): extend session time to 30-40 minutes to achieve similar core temperature elevation
5. 5.Avoid alcohol before/after sauna; do not sauna if pregnant, have uncontrolled blood pressure, or recent cardiac event

How long does it take?

1.5-3 hours/week.

Is it hard to start?

easy.

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