Can Sauna Use Protect Against Alzheimer's?

What 16,000 Finns Tracked for Decades Reveal About Heat and Brain Health

Photo by HUUM on Unsplash

Here's my controversial opinion - I think saunas are one of the most underrated interventions for brain health.

For generations, the Finnish have been inadvertently running a massive population study. Over 16,000 people. Decades of data. And when researchers finally analyzed it all, the results showed regular sauna users had a 20-65% lower dementia risk.

The evidence isn't definitive, but it's strong enough that I've changed my own habits.

The Evidence

Two large-scale Finnish studies have examined the relationship between sauna use and cognitive decline, following participants for decades to understand potential protective effects.

Study 1 (2,315 men, 20+ years)

• 4-7x/week sauna use → 65% lower Alzheimer's risk

• 2-3x/week → 20% lower risk

• Benefits held after controlling for age, alcohol, weight, BP, and smoking

Study 2 (14,000 people, 39 years)

• 9-12x/month → 21% lower dementia risk

• Sweet spot: 5-14 minutes at 80-99°C

• Higher temps (100°C+) actually increased risk

These aren't small effects that disappear under scrutiny. Even after researchers accounted for lifestyle factors and existing health conditions, the protective association remained strong.

Why It Might Work

The protective link makes more sense when you consider what happens in your body. Regular heat exposure triggers repair and maintenance systems throughout your body:

• Improved blood vessel function

• Reduced inflammation throughout the body

• Blood pressure improves, reducing strain on small brain vessels

• Cells produce special proteins that help them handle stress better

Think of each sauna session as a controlled challenge that prompts your body to strengthen its defenses. Unlike correlations we can't explain, here we have potential mechanisms that match up with known ways to protect against dementia.

Practical Guidelines

If you're interested in trying sauna bathing, here would be my approach:
✓ 5-14 minute sessions
✓ 80-99°C (176-210°F)
✓ Build up to 2-3x per week
✓ Always hydrate before and after
✓ Start slowly - your tolerance will improve

Safety First: Do NOT Use Saunas If You Have

Check with your doctor first if you have:

• Heart disease or low blood pressure

• Blood pressure medications

• Any chronic health conditions

Avoid saunas completely when:

• Fighting infections or fever

• Experiencing asthma symptoms

• You've been drinking alcohol

• Using medication patches

The bottom line? I think sauna bathing shows genuine promise as a brain health intervention, particularly when practiced regularly over many years.

But it's not a magic bullet so consider it as just one potential tool in a comprehensive approach to cognitive health - alongside exercise, good sleep, and social connection.

If you found this helpful, I'd love a like or restack! These articles take considerable research, and your support keeps me going. (Coffee tips always welcome below ☕)