The Body of Evidence 153 - Saunas - are the health benefits real?
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Sep 24, 2025 Nick Tiller, a science communicator known for his insights on exercise and sport science, returns to delve into sauna health claims. They explore various sauna types and humidity, and debate the heart health benefits tied to heat exposure. Tiller scrutinizes the Kuopio studies, highlighting risks and lifestyle confounders. He emphasizes the need for caution among older adults and offers practical safety tips. Ultimately, Tiller argues that while saunas can enhance well-being, exercise remains paramount for health.
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Saunas Used For Heat Acclimation
- Nick rarely enjoys saunas but used them for heat-acclimation while preparing for an ultramarathon in Death Valley.
- He did daily sauna sessions to simulate dry-heat conditions during training.
How Heat Affects Blood Flow
- Heat causes vasodilation which can increase blood flow and lower blood pressure in the short term.
- Authors link these acute changes to long-term cardiovascular benefits, but that leap may be overreaching.
Kuopio Data Dominates The Literature
- The Kuopio cohort supplies a large share of sauna research and heavily influences meta-analyses.
- That dataset produced many papers by slicing the same cohort, magnifying its impact on conclusions.