Sauna use and longevity has been a subject of increasing interest in recent years, particularly due to research from countries like Finland, where sauna bathing is a deeply ingrained part of the culture. Several studies have suggested that regular sauna use may have positive effects on life expectancy, heart health, and overall well being. Saunagus, or the practice of using the sauna in a therapeutic and immersive way, can be a key element in promoting longevity and improving overall health as you age. Saunas are often viewed as a powerful tool in various wellness traditions.
At Plugin we are creating “The new normal” to inspire people to live authentically and make healthy living the most attractive choice. Integrating saunagus as a part of a versatile wellness routine. We make it simple to put mental health first so you can live and perform better.
Consider using saunagus as an opportunity to disconnect from the digital world, relax your mind, and foster a sense of mindfulness or meditation. A calm, focused mind can reduce stress, improve cognitive function, and promote emotional well-being—key factors in longevity. Integrating sauna sessions into a balanced routine that includes healthy eating, exercise, and stress management can be a great way to promote healthspan (living a long, healthy life) and lifespan (how long you live).
Integrating socializing into your sauna routine can enhance both the physical and mental health benefits, adding another layer of wellness to your lifestyle. Saunas, especially in cultures like Finland, are often seen as social spaces, where people connect, relax, and bond, and it is also a big part of Plugin Heat Club. Positive social interactions promote the release of oxytocin, a hormone associated with bonding, which can lower stress and improve mood. Loneliness and social isolation are significant risk factors for a range of health issues, including heart disease, depression, and even early mortality. Sauna socializing helps combat these feelings by fostering connection in a relaxed and non-pressured setting. It is a great way to spend time with friends, family, or even meet new people in a relaxed environment.
Tips for Socializing in the Sauna (Respectfully):
Mind the Sauna Etiquette: In many cultures, saunas are quiet spaces meant for relaxation and contemplation. If you are socializing in a sauna, be mindful of the noise level. Keep conversations respectful and at a moderate volume to avoid disturbing others. At Plugin, low social conversations in the sauna are accepted before and after, but during the session we require total silence for optimal immersion.
Maintain Comfort and Boundaries: Everyone has different levels of comfort when it comes to being in a sauna with others. Always respect others' space and personal boundaries.
Balance Socializing and Self-Care: While socializing in the sauna has its benefits, remember that the primary purpose is your own health and well-being. It is okay to enjoy a quiet, solitary session every now and then, especially for stress reduction and mental clarity.
The research behind
Studies, particularly from Finland, have found that sauna use may help improve heart health in several ways, by improving circulation, reducing risk of heart disease and reducing risk of stroke.
A large Finnish study published in the JAMA Internal Medicine (2015) found that people who used saunas 4-7 times a week had a significantly lower risk of dying from cardiovascular disease and all-cause mortality compared to those who used saunas once a week.
The study showed that frequent sauna use (4-7 times a week) was linked to a 40% lower risk of cardiovascular disease-related death and a 50% lower risk of all-cause mortality, suggesting a clear association between sauna use and longevity.
The evidence supporting the link between sauna use and longevity is promising, especially with regard to cardiovascular health, reduced inflammation, improved stress management, and cognitive benefits. Regular sauna use, when combined with a healthy lifestyle, could potentially extend life expectancy and improve quality of life in aging populations. However, more research is needed to fully understand the long-term effects of sauna bathing on longevity, particularly in different populations and climates.
That said, sauna use appears to be a safe and potentially beneficial practice for improving health and longevity, especially when used regularly and as part of a balanced lifestyle.
How do sauna help cardiovascular health
The heat from the sauna causes blood vessels to dilate, which can lead to improved blood circulation and lower blood pressure. Research has shown that regular sauna use may lower the risk of fatal heart disease, possibly by improving vascular function and reducing inflammation. Regular sauna bathing has also been linked to a lower risk of stroke, with studies suggesting that sauna users have a reduced incidence of both fatal and non-fatal strokes.
Stress reduction through sauna use
Sauna use is known to promote relaxation, helping to reduce stress and anxiety. Chronic stress is a well-known risk factor for many health problems, including heart disease, diabetes, and cognitive decline. The heat of the sauna triggers the release of endorphins, the body’s natural “feel-good” hormones, which can help improve mood and foster a sense of well-being. Regular relaxation can also improve sleep, another important factor in long-term health.
Detoxifying in the sauna
Sweating is one of the body's natural ways of eliminating toxins. While the extent to which sauna use truly detoxifies the body is still debated, regular sauna bathing may support the body's natural detoxification processes. The heat from the sauna can help expel toxins through sweat, improving skin health by unclogging pores and promoting better circulation.
How sauna is reducing inflammation
Chronic inflammation is associated with a wide range of diseases, including heart disease, diabetes, and even cancer. Sauna use has been shown to reduce markers of inflammation in the body. Heat exposure can help reduce oxidative stress and inflammation, both of which play a role in the aging process and the development of age-related diseases.
Sauna use for muscle and joint health
Sauna bathing can promote muscle relaxation, reduce muscle soreness, and improve joint mobility. This can help individuals maintain physical activity levels well into older age, which is critical for longevity. Regular physical activity is one of the most important factors for maintaining health and extending life expectancy.
Cognitive health
Some studies suggest that sauna use may be linked to a reduced risk of cognitive decline and neurodegenerative diseases such as Alzheimer's and dementia. The heat exposure in saunas might have a neuroprotective effect, possibly by increasing the production of heat shock proteins, which help protect cells from stress. Additionally, the relaxation effects and social aspect of sauna bathing may help improve mental health and cognitive function.
Mental and social well being
In many cultures, particularly in Scandinavian countries, sauna bathing is a social activity. Spending time in a sauna can promote relaxation, connection with others, and a sense of community - all of which are important for mental and emotional well being. Social connection is a key determinant of longevity, and the positive social aspect of sauna use may contribute to longer, healthier lives.
Literature
There is a chapter in Emil Thorups book “Lang levetid” roughly translated to “Long life” about the effect sauna has had on him, on his journey to a long and healthy life.
He writes about his obsession with saunas and the gadgets he has to maintain his weekly 4-5 times sauna routine. He supplements this with a couple of saunagus sessions a week at Plugin Heat Club and talks highly about how Hjalte has helped him improve on his experience with cold plunge.
