The sauna the Nordic region's most underrated health tool
We Nordics have had it right in front of our noses for thousands of years, but have almost forgotten what a treasure it is. While the rest of the world is now discovering the sauna in earnest with lavish "aufguss" rituals spreading across Europe and North America and sauna studios opening in major cities we are sitting on the original. And more and more research points to the same thing: sauna bathing is not just nice. It is really good for your health, especially for the heart.
For those of you over 50, this can be one of the easiest and most enjoyable health habits there is.
What the research actually shows
The most convincing evidence comes from Finland, the sauna's homeland. Researchers there have followed thousands of middle-aged men for many years, comparing how often they saunad with how their health was doing. The results are striking.
Men who took a sauna four to seven times a week had, compared to those who only took a sauna once a week:
Around 40 percent lower risk of dying prematurely, regardless of cause
Around 50 percent lower risk of dying from cardiovascular disease
Significantly lower risk of sudden cardiac death
More recent studies have also linked regular sauna bathing to a lower risk of stroke, high blood pressure and even dementia. And even those who "only" took a sauna two to three times a week saw a clear effect.
An important caveat: these are so-called observational studies. They show a strong association , but cannot prove 100 percent that saunas are the cause. Yet the pattern is so consistent, and across so many different studies, that researchers are taking it very seriously.
Why is it so good for the heart?
The explanation is surprisingly simple: the sauna is similar to light exercise. When you sit in the heat, your heart rate increases, your blood vessels dilate and your blood is pumped around faster much like during a brisk walk. This means your heart gets to work a little, but in a gentle way, without putting any strain on your joints or muscles.
Over time, this trains the blood vessels' ability to relax and dilate, which can help lower blood pressure, among other things. Add to that the fact that the heat reduces stress and helps many people sleep better, and you have several health benefits in one sauna session.
The forgotten Nordic tradition
Here's something nice to remind ourselves of. The sauna is a part of our Nordic cultural heritage, as obvious as the forest and Midsummer. But many of us have lost the habit the sauna has become something we associate with the gym or the summer cottage, not with everyday life.
It's time to take it back. You don't have to travel to a fancy spa. If you have access to a sauna in the association's laundry room, at the gym or at your summer cottage, you have a powerful health tool that also costs almost nothing.
How to baste wisely especially after 50
Sauna bathing is safe for most people, but a few simple tips make it both safer and more enjoyable:
Drink water: you'll sweat a lot, so replenish fluids before and after.
Start slowly: 10–15 minutes is plenty to start with. Research suggests that slightly longer sessions are more effective, but don’t rush things. Listen to your body and step outside if you feel dizzy.
Skip the alcohol: combining sauna and alcohol is a bad idea that puts unnecessary strain on the heart.
Cool down slowly: a shower or fresh air afterwards is nice. The icy winter dip is awesome, but not a must – take it with caution if you have heart problems.
Ask your doctor: if you have heart disease, have recently had a heart attack, or have high blood pressure. For most people, saunas are safe, but it doesn't hurt to check.
Summary: leverage what you already have
The sauna is perhaps the most underrated health tool we have in the Nordics cheap, nice and with research support for a range of effects on the heart, blood pressure and stress. The world is discovering what we have had all along. So why not do the same? A couple of sauna sessions a week is one of the nicest investments you can make in your health after 50. And remember: the sauna is a nice complement, but it does not replace the foundation. It is still movement, strength and good food that carry health. Do you want a simple plan for just that training and nutrition that keeps you strong after 50, without a gym? Download our app Bodyweight Diet try our free 7-day program with a simple, concrete diet and training plan for those who want to lose fat and gain more energy, without vague advice and fad diets. Only things that work.
Kennet Bath
