The Sauna and Longevity: A Surprising Path to Better Health
Discovering the Longevity Benefits of Heat
Since the Roman bath houses, Japanese hot springs and Finnish saunas, unwinding has always involved heat. Growing evidence suggests the benefits of a sauna extend far beyond comfort. Recent research highlights a remarkable connection between regular sauna use and improved longevity, showing substantial reductions in mortality risk. This isn’t just anecdotal - it’s supported by data that is hard to ignore.
In a conversation between Dr. Peter Attia and Tim Ferriss on The Tim Ferriss podcast, Dr. Attia reflected on his evolving views on sauna use. Initially, he was sceptical about claims that saunas could lead to a longer life.
“I used to be in the camp of, ‘Sauna feels great. It may even help you sleep a bit better. That’s probably about it. There’s no way you’re gonna live longer because you’re in a sauna,” - Dr. Attia
However, the data changed his mind. Large-scale observational studies indicate that regular sauna use is associated with an absolute risk reduction of 18% and a relative risk reduction of 40% for all-cause mortality. These numbers, Dr. Attia explained, are extraordinary,
“If the data showed that sauna versus non-sauna was like a 5% improvement in mortality, it would be hard to get that excited about it. But when you look at the largest published series on this, you see a benefit in all-cause mortality relative risk reduction of 40% and an absolute risk reduction of like 18%. Those are high numbers. Those are ridiculous numbers.”
The Science Behind the Sauna’s Benefits
The health benefits of sauna use centre around heat exposure, which induces a state of hyperthermia. This triggers physiological responses similar to those achieved through moderate exercise. For instance, hyperthermia enhances cardiovascular function, improves blood circulation, and activates heat shock proteins—molecules that help repair cellular damage and reduce inflammation.
Regular sauna use has also been linked to improved vascular health, lower blood pressure, and reduced markers of chronic inflammation, all of which are key contributors to longevity. These findings align with the idea that the sauna isn’t just a tool for relaxation but a genuine health intervention.
How Much Sauna Time Is Enough?
One common question is, "What’s the minimum effective dose?" According to Dr. Attia, the research points to “four sessions, 20 minutes, 80 degrees Celsius.” This specific routine has been highlighted in numerous studies as the threshold for experiencing significant benefits.
The type of sauna also matters. “Dry or wet? There’s much more literature on dry,” Dr. Attia noted. While wet (steam) saunas may have their own advantages, the overwhelming majority of research focuses on dry saunas, making them the better evidence-backed choice. As Dr. Attia pointed out, “The precautionary principle would say, if you have access to a dry sauna, that’s where we have reams and reams and reams of data.”
Beyond the Numbers
So why are these findings so impactful? The mortality reductions reported in sauna studies are unusually high, particularly for a non-pharmaceutical intervention. In comparison, many widely used medications and lifestyle changes offer far smaller benefits in terms of absolute risk reduction.
The idea that sitting in a hot room could significantly extend life expectancy may seem counterintuitive, but the numbers don’t lie. Even though much of the current data is observational rather than from randomised controlled trials, the consistency of the findings across large populations makes them compelling.
Additionally, sauna use offers a wide range of secondary benefits. For instance, many sauna users report better sleep, reduced stress, and enhanced recovery from exercise. These effects, while less quantifiable than mortality statistics, contribute to an overall sense of well-being that supports long-term health.
Practical Takeaways
If you’ve been debating whether to incorporate saunas into your wellness routine, the evidence suggests it’s worth a try. Start with four 20-minute sessions per week at 80°C if you have access to a dry sauna.
For those new to saunas, it’s important to ease into the routine, especially if you’re not accustomed to heat exposure. Stay hydrated and listen to your body. If you have any underlying health conditions, consult a healthcare provider before starting regular sauna use.
Infrared Sauna & Traditional Saunas at Social Remedy in Byron Bay
Saunas, long viewed as a luxury, are now accessible tools for improving health and longevity. The research-backed reductions in mortality risk are substantial, with benefits that extend to cardiovascular health, inflammation reduction, and beyond.
If you're inspired by the powerful health benefits of sauna use discussed by Dr. Peter Attia and Tim Ferriss, book in for a casual visit and see if you like the space, casual visits are only $45 at Social Remedy.
Explore our recovery treatments available at Social Remedy.
Reference: https://www.instagram.com/reel/DEMXiobOIxH/?igsh=MTU1YnFtaHFlOGpuMQ%3D%3D
Several studies have demonstrated a link between regular sauna use and increased longevity:
A Finnish study found that men who used saunas 4–7 times per week had a 63% lower risk of sudden cardiac death and a 50% lower risk of cardiovascular disease compared to those who used saunas once per week.
Harvard HealthAnother study reported that higher frequency and duration of sauna bathing were associated with a reduced risk of fatal cardiovascular events in both men and women.
PMCRegular sauna use has been linked to improved cardiovascular function, reduced inflammation, and lower blood pressure, all of which contribute to enhanced longevity.
