Saunas Feb 28, 2023

Andrew Huberman and the benefits of sauna use for longevity, brain health, and reduced risk of dying

Tyler Fish

Andrew Huberman is a neuroscientist and professor at Stanford University who has become well-known for his research on the brain and behavior. Recently, he has been discussing the potential benefits of sauna use for overall health and well-being. In this article, we will explore the research behind sauna use and its potential benefits, as well as Huberman's insights on the topic.

Sauna use has been a part of many cultures for thousands of years. In Finland, for example, saunas have been used for centuries for relaxation and healing. In recent years, the benefits of sauna use have been studied more extensively by researchers, including Huberman.

One of the most well-known benefits of sauna use is its ability to promote relaxation and reduce stress. This is because saunas cause the body to release endorphins, which are chemicals that produce a feeling of relaxation and happiness. Sauna use has also been shown to decrease levels of cortisol, the hormone that is released in response to stress. This can have a positive impact on overall health, as high levels of cortisol have been linked to a range of health problems, including heart disease, diabetes, and obesity.

In addition to its stress-reducing benefits, sauna use has been shown to have a range of other potential health benefits. For example, saunas have been shown to improve cardiovascular health by increasing blood flow and reducing blood pressure. This can help to prevent heart disease and stroke. Saunas have also been shown to improve immune function, as well as cognitive function and mood.

So, what is it about sauna use that produces these benefits? According to Huberman, one of the key factors is the heat stress that is produced by being in a sauna. When the body is exposed to heat stress, it activates a range of physiological responses that can have a positive impact on overall health. For example, heat stress causes the body to release heat shock proteins, which can help to protect cells from damage and improve immune function.

Heat stress also causes the body to release nitric oxide, a molecule that helps to improve blood flow and reduce inflammation. This can have a positive impact on cardiovascular health, as well as overall immune function. In addition, heat stress has been shown to increase the production of brain-derived neurotrophic factor (BDNF), a protein that is essential for the growth and survival of neurons in the brain. This can help to improve cognitive function and mood.

Interestingly, Huberman notes that the benefits of sauna use are not just limited to the time spent in the sauna. Rather, sauna use can produce lasting changes in the body that can have a positive impact on overall health. For example, regular sauna use has been shown to improve cardiovascular health over time, even in individuals who are at high risk for heart disease.

In addition to the physical benefits of sauna use, Huberman also notes that it can have a positive impact on mental health. Sauna use has been shown to reduce symptoms of depression and anxiety, and may even have benefits for individuals with post-traumatic stress disorder (PTSD). This is likely due to the stress-reducing effects of saunas, as well as the positive impact that heat stress can have on the brain.

So, how can individuals incorporate sauna use into their daily routine? According to Huberman, the key is to start slowly and gradually increase the duration and intensity of sauna use over time. It is also important to stay hydrated and to listen to your body, as sauna use can be intense and may not be suitable for everyone.

There are a range of different types of saunas available, including traditional Finnish saunas, infrared saunas, and steam rooms. Each of these has its own unique benefits and drawbacks, so it is important to choose the type of sauna that is best suited to your needs and preferences.

Sauna use has been linked to a range of potential health benefits, including improved cardiovascular health, immune function, cognitive function, and mood. But what is it about sauna use that produces these benefits? In this article, we will explore the science behind sauna benefits and the physiological responses that occur in the body during sauna use.

One of the key factors that produces the benefits of sauna use is heat stress. When the body is exposed to heat stress, it activates a range of physiological responses that can have a positive impact on overall health.

One of the most well-known responses to heat stress is the release of endorphins, which are chemicals that produce a feeling of relaxation and happiness. This is why saunas are often used for relaxation and stress reduction.

In addition to the release of endorphins, sauna use has been shown to decrease levels of cortisol, the hormone that is released in response to stress. This can have a positive impact on overall health, as high levels of cortisol have been linked to a range of health problems, including heart disease, diabetes, and obesity.

Heat stress also causes the body to release nitric oxide, a molecule that helps to improve blood flow and reduce inflammation. This can have a positive impact on cardiovascular health, as well as overall immune function.

In addition, heat stress has been shown to increase the production of brain-derived neurotrophic factor (BDNF), a protein that is essential for the growth and survival of neurons in the brain. This can help to improve cognitive function and mood.

Interestingly, the benefits of sauna use are not just limited to the time spent in the sauna. Rather, sauna use can produce lasting changes in the body that can have a positive impact on overall health. For example, regular sauna use has been shown to improve cardiovascular health over time, even in individuals who are at high risk for heart disease.

Sauna use may also have benefits for individuals with post-traumatic stress disorder (PTSD). Studies have shown that sauna use can reduce symptoms of PTSD, likely due to the stress-reducing effects of saunas, as well as the positive impact that heat stress can have on the brain.

It is important to note that sauna use may not be suitable for everyone. Individuals with certain medical conditions, such as low blood pressure or cardiovascular disease, should consult with a healthcare provider before using a sauna. It is also important to stay hydrated and to listen to your body, as sauna use can be intense.

There are a range of different types of saunas available, including traditional Finnish saunas, infrared saunas, and steam rooms. Each of these has its own unique benefits and drawbacks, so it is important to choose the type of sauna that is best suited to your needs and preferences.

Traditional Finnish saunas are heated with wood or electric stoves and produce a dry heat. The temperature in a Finnish sauna typically ranges from 70-100°C (160-212°F). The high temperatures and dry heat in a Finnish sauna can help to promote sweating and detoxification.

Infrared saunas use infrared heaters to produce heat, which penetrates deeper into the skin than traditional saunas. The temperature in an infrared sauna is typically lower than in a traditional sauna, ranging from 40-60°C (104-140°F). Infrared saunas have been shown to improve circulation, reduce inflammation, and promote relaxation.

Steam rooms use moist heat to produce a sauna-like experience. The temperature in a steam room typically ranges from 43-46°C (110-115°F). Steam rooms have been shown to improve respiratory function and promote relaxation.

In summary, sauna use can have a range of potential health benefits, including improved cardiovascular health, immune function, cognitive function, and mood. These benefits are likely due to the physiological responses that occur in the body during sauna.

Huberman also discusses at great length the link between sauna use and all cause mortality. Sauna use has been linked to a reduced risk of all-cause mortality, which refers to death from any cause. This association has been observed in multiple studies, suggesting that sauna use may have a significant impact on overall health and longevity.

One study, published in JAMA Internal Medicine in 2015, followed over 2,000 middle-aged men in Finland for an average of 20 years. The study found that men who used a sauna two to three times per week had a 24% lower risk of all-cause mortality, compared to those who used a sauna once per week or less. Additionally, men who used a sauna four to seven times per week had a 40% lower risk of all-cause mortality, compared to those who used a sauna once per week or less.

Another study, published in the European Journal of Epidemiology in 2018, followed over 160,000 adults in Japan for an average of 9 years. The study found that both men and women who used a sauna one to two times per week had a significantly lower risk of all-cause mortality, compared to those who used a sauna once per month or less.

So, how exactly does sauna use reduce the risk of all-cause mortality? One possible mechanism is through the cardiovascular benefits of sauna use. Sauna use has been shown to improve cardiovascular function by increasing heart rate, dilating blood vessels, and improving blood flow. These effects may help to reduce the risk of cardiovascular disease, which is a leading cause of death worldwide.

In addition, sauna use has been linked to improved immune function. Heat stress has been shown to increase the production of white blood cells, which play a key role in fighting infection and disease. This may help to reduce the risk of infectious diseases and other illnesses that can contribute to all-cause mortality.

Sauna use may also have benefits for mental health, which could contribute to its association with reduced all-cause mortality. Sauna use has been shown to increase the production of endorphins, which can help to reduce stress and promote feelings of well-being. This may help to reduce the risk of mental health problems, such as depression and anxiety, which are associated with an increased risk of all-cause mortality.

Another potential mechanism is through the impact of sauna use on inflammation. Chronic inflammation has been linked to a range of health problems, including cardiovascular disease and cancer. Sauna use has been shown to reduce inflammation by increasing the production of nitric oxide, a molecule that helps to improve blood flow and reduce inflammation.

It is important to note that the association between sauna use and reduced all-cause mortality does not necessarily indicate a causal relationship. Other factors, such as lifestyle choices and overall health status, may also play a role in this association.

However, the evidence suggests that sauna use may be a beneficial addition to a healthy lifestyle for reducing the risk of all-cause mortality. It is important to note that sauna use may not be suitable for everyone, and individuals with certain medical conditions should consult with a healthcare provider before using a sauna.

In conclusion, sauna use has been linked to a reduced risk of all-cause mortality in multiple studies. The cardiovascular, immune, and mental health benefits of sauna use may contribute to this association, as well as the impact of sauna use on inflammation. While further research is needed to fully understand the relationship between sauna use and all-cause mortality, the evidence suggests that sauna use may be a valuable tool for improving overall health and longevity.