This blog post is based on the Mayo Clinic Proceedings review by Jari A. Laukkanen et al. (2018)
Source: Mayo Clin Proc. 93(8):1111–1121, DOI: 10.1016/j.mayocp.2018.04.008
Sauna Bathing: More Than Relaxation
For thousands of years, sauna bathing has been part of Finnish and Nordic culture for relaxation and community. But modern research is proving that this ancient ritual offers far more than pleasure — it delivers measurable, long-term health benefits for the heart, brain, lungs, and overall well-being.
A 2018 review published in the Mayo Clinic Proceedings by Dr. Jari A. Laukkanen and colleagues from the University of Jyväskylä and the University of Eastern Finland compiled findings from decades of studies showing how regular sauna use improves cardiovascular function, reduces disease risk, and supports longevity.
Cardiovascular Health & Longevity
Studies reviewed show that regular Finnish sauna bathing can significantly reduce the risk of:
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Heart disease and high blood pressure
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Stroke and sudden cardiac death
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All-cause mortality (overall death risk)
For example:
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In a 20-year study of 2,315 Finnish men, those using a sauna 4–7 times per week had 50% lower risk of cardiovascular death and 40% lower overall mortality compared to once-weekly users (Laukkanen et al., 2015).
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A separate cohort found sauna users had a 62% lower risk of stroke (Kunutsor et al., 2018).
These benefits appear linked to improved blood pressure regulation, enhanced blood vessel flexibility, and reduced inflammation.
Brain Health & Cognitive Function
The same long-term Finnish studies found frequent sauna users had a staggering:
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66% lower risk of dementia
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65% lower risk of Alzheimer’s disease (Laukkanen et al., 2016)
Researchers suggest that better cardiovascular health, reduced inflammation, and improved circulation to the brain all play a role.
Respiratory Health
Regular sauna use improves lung capacity, ventilation, and breathing ease.
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It may help people with asthma or chronic bronchitis (Laitinen et al., 1988).
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One study found sauna users had half as many colds as non-users (Ernst et al., 1990).
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Another long-term study linked sauna use to a reduced risk of pneumonia (Kunutsor et al., 2017).
Pain Relief, Skin Health & Mood
Sauna bathing helps relieve:
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Joint pain and stiffness in conditions like arthritis and fibromyalgia (Isomäki, 1988; Nurmikko & Hietaharju, 1992).
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Tension headaches — in one trial, headache intensity dropped significantly after 8 weeks of regular sauna use (Kanji et al., 2015).
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It also supports skin health, improving hydration and the skin’s barrier function (Kowatzki et al., 2008).
Your skin also feels much softer and looks more youthful after having been in the sauna.
The release of endorphins and relaxation hormones during heat exposure contributes to improved mood and mental well-being.
How Saunas Work: The Science Behind the Heat
According to Laukkanen et al., the physiological response to sauna bathing mimics moderate-intensity exercise — raising heart rate, improving circulation, and triggering beneficial hormonal changes.
Regular use helps by:
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Lowering blood pressure
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Improving endothelial (blood vessel) function
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Reducing oxidative stress and inflammation
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Balancing cholesterol levels
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Boosting immune response
Together, these changes support the body’s ability to recover, detoxify, and protect against chronic disease.
Safety & Sensible Use
The review confirms that sauna bathing is safe for most people, even those with stable cardiovascular conditions, when used responsibly.
However, those with unstable heart disease, severe hypertension, or acute illness should seek medical advice before use.
It is advised to avoid combining sauna sessions with alcohol, which can increase the risk of dehydration or fainting, and will generally defeat the idea of better health.
So, in summary...
Regular sauna bathing — just 2–4 times per week — can:
✅ Improve heart health
✅ Reduce stress and blood pressure
✅ Lower risk of dementia and stroke
✅ Strengthen immunity
✅ Relieve pain and improve mood
As Dr. Laukkanen notes, sauna use “may be a valuable lifestyle intervention for cardiovascular and overall health.”
Hands up who wants to feel better, look better and take positive steps to preventative health, and increased longevity? Me please!
You can explore our AromaBuff Fitosauna options here
Sources Cited:
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Laukkanen J.A., Laukkanen T., Kunutsor S.K. (2018). Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence. Mayo Clin Proc., 93(8):1111–1121.
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Laukkanen J.A. et al., JAMA Internal Medicine (2015).
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Kunutsor S.K. et al., Neurology (2018).
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Laukkanen T. et al., Age and Ageing (2016).
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Ernst E. et al., Ann Med (1990).
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Kanji G. et al., J Altern Complement Med (2015).