Video·Practical Health·5 min read·June 2026

Unlocking the Power of Sauna: A Path to Enhanced Health and Longevity

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Today, we’ll talk about one of my favorite topics - the sauna! It’s a favorite for many people who grew up in Eastern Europe, Nordic countries, and much of Asia, where steaming and bathing have long been a key part of improving health and speeding recovery after a long day. Different cultures use different names. The most famous is probably the classic Finnish dry sauna. Finland is actually known for its love of saunas - the country is estimated to have 2 million of them for a population of 5.5 million people. Pretty impressive, right? Then there’s the steam room, the Turkish hammam, the Russian banya, the Japanese sento, and many others. New types of saunas are actually still being developed today, like the infrared sauna! They differ in temperature, humidity, and in general setting, but all different types have one common goal - to warm your body. In this video, we’ll discuss the benefits of regular sauna usage or, medically speaking, the effects of hyperthermal conditioning. Afterwards, you’ll better understand how using a sauna can improve your health,

and why you should add this activity to your weekly routine. Coming up! Hi, Andrey here, welcome to the Practical Health channel! If I asked you what a long run and a trip to the sauna have in common, you’d probably answer that both make you sweat. You are right, this is true, but did you know that using a sauna or steam room yields similar benefits to cardiovascular exercise? As a matter of fact, saunas and steam rooms positively affect several systems in your body, yielding great health benefits. So, what are they? First, using the sauna is a great workout for the heart and blood vessels. When you enter the sauna room, your body temperature begins to rise and so does your heart rate, like during exercise. When you leave to do something else, like use a swimming pool, the opposite occurs - body temperature falls and heart rate decreases. And because your blood vessels expand and contract more than normal, they receive a great workout as well.

Studies have actually found that men who use a sauna 4 to 7 times per week are about 47% less likely to develop hypertension. So, the circulatory system with its 100,000 kilometers of blood vessels is one of the biggest beneficiaries of a sauna visit. Using a sauna or steam room also helps the lymphatic system to drain toxins from the body, like mercury, cadmium, and lead. Think of exposing your body to the heat of a sauna a bit like exposing a dirty dish to hot water - you can get the job done without the heat, but with it, clean-up becomes a lot easier. Next, the sauna gives the kidneys a well-deserved rest, so your urinary system will thank you too. Meanwhile, the toxins they would normally filter are removed by about 3 million sweat glands. And research has shown that some heavy metals like mercury are actually removed from the body more efficiently via sweat than via the kidneys!

The skin benefits as well, because saunas and steam rooms enhance collagen production. The result is strengthened skin and rejuvenated complexion. Increased heat also helps the skin clear itself of dead cells while promoting the growth of newer, healthier ones in their place. Moving on, the sauna also provides great benefits to muscles. Heat therapy has been shown to increase the production of heat shock proteins, which repair damaged proteins in our bodies and provide protection against oxidative damage. Exposure to heat also causes a spike in Human Growth Hormone, which leads to muscle growth… That’s right, using a sauna or steam room could help you get bigger muscles! Keep moving, the sauna is great for our brain and the nervous system in general. Using a sauna releases endorphins, which cause an elevated mood, meaning they make you happier. It also causes higher activity in the parasympathetic nervous system, leading to increased Heart Rate Variability, or HRV. This metric measures the difference in time between individual heartbeats.

Those with higher HRV are more likely to be in good health and have been shown to be in better cardiovascular shape than those with lower HRV. There’s one more important benefit that can be gained from long-term sauna usage - reduced inflammation. Sauna usage decreases the level of C-reactive protein or CRP, a marker of systemic inflammation. High levels of CRP, meaning high levels of inflammation, could have an adverse effect on immunity. While lower levels of CRP are associated with less systemic inflammation. The result is better overall health and an increased lifespan. So, to summarize the benefits, using a sauna or steam room regularly can lead to better blood circulation, more efficient removal of toxins, better skin, bigger muscles, better mood, and an overall longer lifespan. Amazing, right? But to be clear, not everybody system necessarily benefits from this activity! For example, a trip to the sauna on a full stomach may cause discomfort.

When in the sauna, blood is diverted away from the internal organs to the skin. Research shows that about 60% of the body's blood flow is redistributed from the core to the skin to facilitate sweating. When this occurs, the internal organs operate with less efficiency, and digestive functions are essentially put on hold for the duration of the session. So, I recommend that you avoid eating for at least 2 to 3 hours before your sauna visit. And food is what brings us to our next point: you may be wondering whether or not a sauna will help you lose weight. You’ve probably heard that it’s possible to “sweat it out.” But is it actually the case? Not really. While using a sauna may help you shed water weight by sweating, you’ll quickly get it back soon after your visit. Actually, adipose tissue or simply fat is only about 10% water, while muscle tissue consists of about 75% water. Saunas and steam rooms are great for your health! But if you’ve never used one before, they can take some getting-used-to.

And, as a disclaimer, you probably shouldn’t use the sauna if you’ve experienced regular dizziness, kidney problems, acute infections, heart disease, or heart failure. If you have any concerns, please consult your doctor. And that’s it for today! By the way, recently, there has been an exponential increase in the number of published research papers related to hyperthermal conditioning. I’m sure the coming years will offer plenty of interesting insights. In one of the next videos, I’ll share some of my personal sauna experiences, so that you can better understand how to get the most out of your sauna or steam room visit. Thanks for tuning in, and if you enjoyed the video, hit those like and subscribe buttons! See you next time, bye!

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Saunas have long been a cherished practice in cultures around the world, particularly in Eastern Europe and Nordic regions. These warm sanctuaries offer more than just a place to unwind; they provide a multitude of health benefits that can enhance both physical and mental well-being.

As we explore the science behind sauna usage, we will uncover how this simple ritual can support cardiovascular health, detoxification, and even mood enhancement. With regular use, saunas can become a vital component of your wellness protocol, promoting longevity and resilience in your daily life.

47 percent reduction in hypertension risk for men using saunas 4-7 times a week 3 million sweat glands in the body 60 percent of blood flow redirected to the skin in a sauna

Introduction to Saunas

Saunas, in their various forms, have been utilized for centuries as a means of promoting health and recovery. From the Finnish dry sauna to the Turkish hammam, these environments are designed to elevate body temperature and induce perspiration. This process, known as hyperthermal conditioning, has been shown to yield significant health benefits.

When you enter a sauna, your body begins to heat up, causing your heart rate to rise, similar to the effects of moderate exercise. This increase in temperature not only promotes sweating but also stimulates various physiological processes that can enhance overall health.

using a sauna or steam room yields similar benefits to cardiovascular exercise

"Think of exposing your body to the heat of a sauna a bit like exposing a dirty dish to hot water." — Andrey

Health Benefits of Saunas

The benefits of regular sauna use are extensive and well-supported by research. One of the most compelling advantages is its impact on cardiovascular health. Studies indicate that men who use a sauna four to seven times a week experience a 47% reduction in the risk of developing hypertension. This is largely due to the way saunas cause blood vessels to expand and contract, providing a workout for the circulatory system.

Additionally, saunas play a crucial role in detoxification. As Andrey notes, "Think of exposing your body to the heat of a sauna a bit like exposing a dirty dish to hot water." The heat encourages the lymphatic system to eliminate toxins, and with approximately 3 million sweat glands in the body, sweating becomes an effective means of detoxification. Research has shown that certain heavy metals are more efficiently removed through sweat than via the kidneys, underscoring the sauna's role in supporting the body's natural detox processes.

Saunas also enhance skin health by promoting collagen production and aiding in the removal of dead skin cells. This results in a rejuvenated complexion and improved skin elasticity. Furthermore, the heat from sauna sessions stimulates the production of heat shock proteins, which assist in muscle recovery and growth. This is particularly beneficial for those engaged in regular physical activity, as it can enhance muscle repair and overall performance.

The mental benefits of sauna use are equally noteworthy. Regular sessions can elevate mood through the release of endorphins and improve heart rate variability (HRV), a marker of overall health. Higher HRV is associated with better cardiovascular fitness and resilience to stress, making sauna use a valuable addition to any wellness routine.

Considerations and Recommendations

While the benefits of sauna use are compelling, it is important to approach this practice with mindfulness. For instance, it is advisable to avoid sauna sessions on a full stomach, as the diversion of blood flow to the skin can hinder digestive efficiency. Research indicates that up to 60% of the body's blood flow is redirected to the skin during a sauna session, which can lead to discomfort if one has recently eaten.

Moreover, while many seek to lose weight through sweating, it is essential to understand that sauna use primarily results in temporary water loss rather than significant fat loss. Adipose tissue is composed of only about 10% water, meaning that any weight lost during a sauna session will quickly return.

For those new to saunas, it may take some time to acclimate to the heat. It is also important to consult with a healthcare professional if you have any underlying health conditions, such as heart disease or kidney issues, before incorporating sauna sessions into your routine.

some heavy metals like mercury are actually removed from the body more efficiently via sweat than via the kidneys

Words Worth Hearing

"Saunas and steam rooms are great for your health!" — Andrey

Practical Takeaways

Incorporate sauna sessions into your weekly wellness protocol for enhanced cardiovascular health.
Be mindful of your body's signals and consult a healthcare professional if you have health concerns.

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Wim's Wise Words

A second take, from someone who's lived it.

What the numbers don't capture is the practice itself — the decision to enter heat, to stay present while your body adjusts, to notice the moment discomfort becomes stillness. That shift takes time to find. No study measures it, but it becomes the reason you return.

The cardiovascular data is compelling. A 47% reduction in hypertension risk for those using heat four to seven times weekly is the kind of outcome you'd associate with a disciplined training habit — because that's exactly what it is. The body responds to thermal stress the way it responds to physical load: it adapts. Vascular walls grow more elastic. The heart learns to regulate faster. That process, repeated across months and years, is where the longevity case is built.

Where to Begin

If you're new to this, don't lead with duration. Lead with consistency. Fifteen minutes three times a week will build more adaptation than one long session every ten days. Your body has to learn the heat — heart rate settling faster, sweating coming earlier, the initial discomfort narrowing to a smaller window. Let that learning happen without forcing it.

Timing shapes the experience more than most protocols acknowledge. I save heat for the evenings. Twenty minutes in a hot room does what an evening drink pretends to do — it drops the shoulders, slows the mind, and makes sleep easier to reach. If you're using the sauna after training, give yourself at least an hour first. Your body is already managing the inflammation from that session; let the process run before adding more heat.

The mood shift is real, and it compounds. The endorphin response that comes with regular sessions grows more reliable over time — not because the chemistry changes, but because you've trained yourself to arrive at stillness faster. The first few sessions are mostly discomfort management. The later ones are different.

One caution deserves direct attention: if you have cardiac history, unmanaged blood pressure, or kidney issues, this conversation starts with a doctor. Heat is a stressor — a deliberate one, but still a stressor. It earns its place in a protocol when the body is ready for it.

None of this replaces sleep, or movement, or nutrition. It works alongside them. What you're building, session by session, is a body that handles thermal change with ease — and that adaptability turns out to matter well beyond the sauna itself.