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Is it Possible to Manage Chronic Pain With Sauna Bathing?

By Saunas.org - Kat | | Chronic pain, Health Benefits

According to the CDC, approximately 50 million Americans suffer from chronic pain yearly, and an increasing number of these individuals are looking for more natural, or alternative ways to relieve their discomfort. (1) As more individuals turn away from pharmaceuticals as the only option for pain management, it is important to make evident the alternatives that may help to serve the whole individual in a positive way to relieve pain. 

From acupuncture, physical therapy, hypnosis, to cognitive behavioral therapy, there are a growing number of options for individuals living with chronic pain to manage their pain in more holistic ways. Among several options that may help with pain relief is the use of a sauna on a regular basis. 

Sauna use is certainly not the cure-all for sufferers of chronic pain, however, if you or someone you love is living with chronic pain, then it is worth considering incorporating the use of a sauna as a portion of the treatment plan. 

What Is Chronic Pain?

Chronic pain is defined by the presence of pain lasting for a minimum of three months and is divided into two primary categories: Chronic Pain and High Impact Chronic Pain. The latter of the two is defined by its impact on the individual’s ability to engage in daily life and affects roughly 6% of the American population. (1)

Essentially, 1 in 5 Americans suffer from chronic pain. While the root cause of any one person’s  pain is multifaceted and varied, it’s symptoms remain debilitating for much of the American population. (2) There are times when prescription painkillers are appropriate –  in post operative care, the treatment of acute injury, and end of life cases. A core issue with using prescription pain relievers for ongoing, chronic pain outside of the aforementioned circumstances is that this type of pain relief tends to be highly addictive, and it can provide additional stress on the liver. Dr Sean Mackey, PhD, MD of Stanford Medicine has recommended that those living with chronic pain use a multi-tiered management protocol. This would include addressing pain on many levels and in different ways, depending on the patient’s specific needs. (3)

Improving the lives of the many millions of Americans living with chronic pain is important, and a wide variety of treatments should be looked into under the care of a medical professional. In the face of chronic pain, the potential benefit of sauna use for these patients should not be discounted.

Can Saunas Help with Chronic Pain?

Entering into the heated cabin structure of a sauna for an allotted period of time begins a cascade of biochemical reactions in the body based on exposure to heat stress. This form of positive stress, or hormesis, on the body is the center axis of many positive health benefits. As the body heats up in response to the temperature of the sauna, as in the case of traditional saunas, or in response to the heat waves of infrared light, the body begins to orchestrate many positive changes that impact how pain is experienced during, directly after, and for the hours as well as days after the sauna has been taken. 

A journal published by the National Library of Medicine entitled: “ The effects of repeated thermal therapy for patients with chronic pain”, writes of a study performed on two groups of patients in hospital that suffered from chronic pain. Both groups received holistic or ‘multidisciplinary’ treatments ranging from cognitive therapy, rehabilitation, and exercise therapy, but the second group also took regular far infrared saunas. The results showed a remarkable improvement in pain in the second group that used a sauna for up to 2 years after the research was completed:

“A far-infrared ray dry sauna therapy and post-sauna warming were performed once a day for 4 weeks during hospitalization. We investigated the improvements in subjective symptoms, the number of pain behaviors after treatment and outcomes 2 years after discharge…These results suggest that a combination of multidisciplinary treatment and repeated thermal therapy may be a promising method for treatment of chronic pain.” (4)

The study suggests that sauna alone is not the only non-pharmaceutical approach to pain management, but that the addition of daily sauna use does substantially aid in the reduction of pain in individuals living with chronic pain. 

There is extensive research to suggest that regular sauna bathing improves conditions such as Fibromyalgia, and Rheumatoid arthritis. While the causes for chronic pain are many, and the experience of the pain is unique for each individual, there are some fundamental mechanisms within the body that serve to reduce the experience of pain. Below you will find several physiological functions associated with the reduction of pain as seen in the sauna user. 

How Do Saunas Help To Reduce The Experience of Pain?

  • Improved Circulation and Decreased Inflammation
  • Higher Quality Sleep
  • Relaxation of the Nervous System
  • Promotes the Production of Happy Hormones: Endorphins, Serotonin, and Oxytocin

Improved Circulation and Decreased Inflammation

When circulation is improved, inflammation, in most cases, is decreased. Inflammation can cause the experience of pain and substances or activities that reduce inflammation, can also have the effect of reducing pain. When the internal temperature of the body rises during a sauna session the cardiovascular system is engaged, and as the heart begins to pump at higher rates it encourages greater blood flow, not only through the heart but also to the extremities of the body. 

Improving circulation by intentionally heating the body in a sauna, it is possible to reduce inflammation, and this is particularly positive for anyone unable to engage in regular exercise. The improved circulation experienced as a result of sauna use is one of the leading causes for a reduction in pain in sauna users. 

Higher Quality Sleep

Dr. Sean Mackey, Chief of the Division of Pain Medicine and Professor of Neurology at Stanford university explains that there is a direct link between sleep and the pain in individuals living with chronic pain. (3) Top on the index of importance for these patients is to ensure that the best possible sleep is acquired. As those living with chronic pain know, finding restful sleep can be quite elusive. Therefore whatever measures that can be taken to improve sleep ought to be acted upon. 

Saunas, particularly when taken in the evening, help to align the body to its natural circadian rhythm, as well as contribute to the temporary changes necessary to find sleep. By artificially elevating the body’s temperature before bed, it is possible to encourage the dropping of internal temperature for the process of falling asleep. 

Relaxation of the Nervous System

While saunas rely on the process of heat stress to create a wellspring of positive biochemical changes in the body, this positive stress (hormesis), ultimately leads to feelings of relaxation after the sauna has been completed. By artificially stimulating the stress response in the sauna the autonomic nervous system is positively stimulated to help draw the body out of states of high stress, back into states of relaxation. When the body is operating from states of relaxation, the experience of pain is reduced, and the body is able to engage in many more naturally occurring healing mechanisms. 

Promotes the Production of Happy Hormones: Dopamine, Serotonin, and Oxytocin

The use of saunas is known to promote the release of a cocktail of ‘happy’ hormones such as oxytocin, serotonin, and endorphins. In the study on chronic pain it is understood that the more joy the patient is able to have in their life, the less pain they will experience.

By elevating the mood of chronic pain patients it is possible to actually reduce the experience of pain. This is one reason why the use of cognitive behavioral therapy is used as a portion of a multidisciplinary approach to pain management. 

The particularly elegant and advantageous quality of sauna use is that one session in a sauna can accomplish many goals for patients living with chronic pain. By investing 20-40 minutes a day in a sauna it may be possible to reduce inflammation, improve sleep quality, deepen states of relaxation, and release endorphins. While this one activity alone will not vanquish chronic pain, saunas do lend themselves towards a portion of any treatment plan to reduce chronic pain.

Sauna Use as a Tool for Managing Chronic Pain

Anyone living with chronic pain understands that it is a condition that needs to be managed and not cured. Saunas have been shown through rigorous research in the field of pain management to help offset the experience of pain for a multitude of reasons. If you do plan to use a sauna to help with chronic pain you will want to incorporate sauna use regularly. This means getting into the sauna 3-4 times per week for a minimum of 20 minutes (traditional saunas require less time than infrared saunas per session), to create positive long lasting change. 

Consult with your physician before starting a sauna program, and consider finding a specialist who uses a multidisciplinary approach to pain management. 

If you are looking for more in depth information about other forms of pain management you may want to watch the following video from Huberman Lab with the Chief of the Division of Pain Medicine at Stanford University, Dr Sean Mackey, PHD, MD.

Sources Cited:

  1. https://www.cdc.gov/mmwr/volumes/72/wr/mm7215a1.htm
  2. https://pubmed.ncbi.nlm.nih.gov/33990113/
  3. Dr Sean Mackey, PHD, MD Stanford School of Medicine https://www.youtube.com/watch?v=K9lORz2_XSU
  4. https://pubmed.ncbi.nlm.nih.gov/16088266/
  5. https://www.scmp.com/lifestyle/health-wellness/article/3212658/how-sauna-can-make-you-happier-and-healthier-having-one-regularly-lowers-depression-heart-attack-and
  6. https://pubmed.ncbi.nlm.nih.gov/33329780/
  7. https://pubmed.ncbi.nlm.nih.gov/33329780/

Can Regular Use of Saunas Aid In The Long Term Health Of Firefighters?

By Saunas.org - Kat | | Cardiovascular Health, Detoxification, First Responders, Health Benefits, Heart Health, Heat Shock Proteins, Hormesis, Infrared Sauna, Lung Health, Nrf2 Activation, Research & Data, Sauna Sleep, Stress response

Firefighters risk their lives to save the lives of many and, in doing so, this career brings many more health hazards than what is faced immediately on the job. Long Term health risks for firefighters are still being discovered and the outlook is not positive. From exposure to a litany of carcinogens, disrupted sleep cycles, and heightened levels of stress hormones on a regular basis, many firefighters are fighting more than just fires. 

Gratefully, public institutions have taken notice of the potential long term negative effects of firefighting occupationally and have engaged in rigorous research to find ways to help keep our community heroes in the best possible health. 

Among many different protocols that firefighters may engage in to help boost long term health, regular sauna therapy has shown promising positive benefits. In fact, the research is so compelling that some fire halls have saunas on the grounds for their firefighters. 

In St Paul and Minneapolis, almost every single fire station has an infrared sauna installed. (1) Dr. Zeke McKinney, an affiliate professor at the University of Minnesota presents the importance of infrared sauna use for firefighters when he takes the public stage and says:

“There is immense scientific evidence about the health benefits of saunas, mostly cardiovascular benefits.” (1)

As you will read in the studies elaborated upon below there is substantial evidence to suggest that the resounding health benefits of infrared saunas on health are enough to warrant providing saunas to every firefighter as soon after direct exposure to a fire-call as possible as well as on a regular long term basis.

Far Infrared Sauna Use as a Portion of Post Fire-Call Decontamination Protocol

Firefighters wear an incredible array of armor to protect their bodies during a fire-call. Not only are the lungs subject to a variety of carcinogens, but the skin is also highly susceptible. After fire-call procedures require a wash down of all the gear in a highly technical and elaborate manner, as well as a washing of the skin and other body parts. To add to this already elaborate, yet potentially limited, post fire-call decontamination protocol, a study was conducted to determine the efficacy of infrared sauna use after the shower portion of the post fire-call procedure. 

The purpose of using an infrared sauna after a fire-call was to see if there was further detoxification performed on the firefighters via the sauna that was not met with the other protocol. This study was published by the National Library of Medicine and demonstrated clinically substantial, but not significant results (meaning that there were certain variables such as the longevity of certain firefighters (years on the job) that prevented the study from being deemed ‘significant’, though the results were ‘substantial’). (2)

During this research performed on firefighters, far infrared saunas (some of the very same models sold by saunas.org) (2) were used. The study measured the urine sample of firefighters before and after a fire-call training session. Meaning the fire that was used for the study was one that is used in training firefighters and was not a real emergency. 

The study divided the firefighters into 2 separate groups, the first of which all engaged in a 20 minute far infrared sauna session (temperature set to 120 degrees Fahrenheit) immediately after post contamination protocol. The study found the contamination of PAH-OHs in the urine of the group who took saunas was 40% less than the group who did not take a sauna.(2) This number is substantial and requires serious consideration for the health and well being of firefighters. 

PAH stands for Polycyclic Aromatic Hydrocarbons, and according to the CDC (Center for Disease Control), PAH-OHs includes a group of carcinogens that can be detected in the urine of those who have been exposed to the following burning substances: Coal, crude oil, gasoline, wood, garbage, and tobacco.(3) Because of their prevalence in burned substances, all firefighters are exposed to PAH-OHs en masse during a fire-call. Therefore, measuring the levels of PAH-OHs before and after a fire-call will determine how much of the body has been exposed to these substances while on an emergency call, as well as the effectiveness of certain detoxification or decontamination protocol.

During studies and research on how to reduce firefighter’s exposure to certain toxins, the measurement of PAH-OHs is used routinely and is also used in the study referenced below: ‘Evaluation of Interventions to Reduce Firefighter Exposures’:

“Sauna treatment non-significantly reduced total mean PAH-OHs by −43.5% (95%CI −68.8%, 2.2%)…The standard deviation in urinary PAH-OHs was larger in the control than the sauna group… In addition, some fire departments are providing saunas for use after returning to the station post fire incident.” (2)

In towns such as St. Paul and Minneapolis, a radical decision was made to place a far infrared sauna into nearly every fire station as a portion of the post fire-call decontamination process. (1)

Furthermore, not only were far infrared saunas proven to aid in the immediate reduction of carcinogenic toxins within 12 hours after a fire-call, ongoing use of infrared saunas by firefighters was demonstrated to improve health in other facets as well. 

Autonomic Nervous System Response to Far Infrared Saunas in Fire Fighters

A serious issue facing many first responders is the inability of the autonomic nervous system to recover back to a state of rest and relaxation after an emergency call, and this is true for firefighters as well. It seems it may be possible that saunas are important for firefighters to take, not only immediately following a call, but several hours or even days after an exposure event. Sauna utilization on an ongoing basis can positively impact the autonomic nervous system and encourage states of relaxation.

According to this publication: “Autonomic Nervous System Response to Far-Infrared Sauna Exposure in Firefighters”:

“Fire departments have employed far-infrared sauna (FIRS) use as part of post-fire call protocols to address concerns related to carcinogens. The inability of the autonomic nervous system (ANS) to fully recover following an emergency call, as demonstrated by heightened sympathetic nervous system activity and delayed parasympathetic nervous system reactivation, has been implicated as a potential factor related to sudden cardiac death.” (4)

There appears to be a need to not only include saunas as a portion of the post-contamination protocol, but also as a portion of regular and ongoing lifestyle protocol. There are a variety of thermal therapy options from heated yoga, hot baths, saunas, as well as cold plunges that all positively affect the function of the autonomic nervous system and should potentially be considered by firefighters. 

Remaining in emergency response over prolonged periods of time is known to lead to a variety of health disturbances and it is therefore of vital importance that firefighters find effective means of supporting the autonomic nervous system so that homeostasis can be regained as quickly as possible after fire-calls. 

The Long Term Cardiovascular Effects of Sauna Bathing On Fire Fighters

Further research has followed individuals in high stress careers over several years who have engaged in sauna bathing regularly, and there are demonstratively positive effects on overall health for these individuals particularly related to cardiovascular health. The chart below is from a publication by the National Library of Medicine: “The Cardiometabolic Health Benefits of Sauna Exposure in Individuals with High-Stress Occupations. A Mechanistic Review”. This chart helps to demonstrate why regular sauna use has such overridingly positive effects on health.

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The chart to the leftdemonstrates that sauna bathing is at the center of a number of positive biochemical markers including: improved Heat Shock Protein production, lowered blood pressure, and uptake in Nrf2. This means that in addition to using a sauna as a means of cleaning the body’s system after a fire-call, firefighters will also benefit from regular sauna bathing as it has potential impacts on other health related issues.  (5)

The same publication mentioned above goes on to advise the public sector that saunas should be provided for emergency workers as a means of protecting their long term health: 

“Military personnel, first responders, police, and firefighters have an increased risk for developing CMD [Coronary Microvascular Dysfunction] due to the physiological and psychological stress linked to their respective occupations. Over time, chronic exposure to these stressors exacerbates underlying risk factors such as OS and inflammation and can ultimately result in early death. Although it would be fallacious to assume that a sauna intervention can replace the benefits offered by a sound dietary and exercise strategy, sauna bathing is a practical tool that interested individuals can implement to alleviate or mitigate CMD risk factors. For example, one–two sauna bathing sessions per week have been found to significantly decrease sudden cardiac death, coronary heart disease, and overall mortality rates. In a dose–response manner, additional (≥3) sauna bathing sessions can provide further protection to the cardiovascular system such as improved mitochondrial function, reduced inflammation, and an improved lipid profile. Additionally, three–seven sauna bathing sessions per week have demonstrated a ~50% reduction in cardiovascular disease development, risk of stroke, and risk of hypertension.” (5)

As is the case for civilians, beginning a sauna protocol for emergency workers is something that should be incorporated into a regular routine of 3-4 times per week at a minimum. Depending on the type of sauna that is used, each session should be for 20 minutes (traditional sauna) or for 45 minutes (infrared sauna). (5)

The evidence is in, and it is clear that we as a collective need to consider supporting our firefighters by making the information available surrounding health and sauna bathing, and hopefully the saunas themselves.

Continued Use of Saunas on an Ongoing Basis for FireFighters: A Public Discussion

The life of a firefighter is challenging for the individual who chooses this path, and it is also a life path that we all depend on for our safety as a society. Unfortunately, this comes at a cost, and the payment is the overall health of the firefighter. While regular sauna bathing is certainly not the only answer to enhancing the well being of firefighters, it is certainly one modality that has been researched significantly, and has demonstrated clinically substantial benefits to users.

Saunas.org offers the very same saunas that were used in scientific studies in post fire-call treatment for firefighters. (2) Hopefully, one day the rest of the nation will join St. Paul and Minneapolis and offer saunas at every fire station. Our small business wants to do our part to help make this a reality, so please reach out to us for a special discount for first responders – we thank you for your service and would love to support you!

To receive $250 USD off any sauna of your choice you can use this promocode: firstresponderthanks

Sources Cited:

  1. https://www.firerescue1.com/cancer/articles/minn-fire-stations-set-to-receive-saunas-to-help-study-occupational-cancer-EE6Fn5zKwJLOJQ1T/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8647371/
  3. https://www.cdc.gov/biomonitoring/PAHs_FactSheet.html
  4. https://pubmed.ncbi.nlm.nih.gov/34632485/
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7908414/ ****************

First Responders & Sauna Use: Can Regular Sauna Use Help Mitigate Off-Duty Health Hazards For Firefighters, Law Enforcement Officers, Emergency Room Personnel and Paramedics?

By Saunas.org - Kat | | Cardiovascular Health, Cold Therapy, Detoxification, First Responders, Health Benefits, Healthspan, Heart Health, Heat Shock Proteins, Hormesis, Infrared Sauna, Longevity, Lung Health, Mitochondrial Biogenesis, Mitochondrial Metabolism, Research & Data, Sauna For Quality Sleep, Sauna Sleep, Stress response

The heroes of our society are our first responders to emergency situations: They save lives, while often disrupting their own, they witness horrific incidents, and are always only a short phone call away at any time or day. These heroes sacrifice a lot inorder to be at the beck and call of anyone who needs them – unfortunately, it can be at the sacrifice of their own health. 

Aside from the increased risk of accidents, encounters with harmful substances, and overall elevated levels of dangers while on the job, first responders are also faced with many ongoing internal disease and illness that surpass the average population. Saunas cannot mitigate the inevitable high risk job itself, however, there is enough substantiated research to suggest that regular sauna use may help to improve overall health for individuals working in the field of first responders. (1)

By virtue of the nature of the job, it is impossible to fully safeguard first responders from all hazards, however, it may be possible to provide recovery care while off duty using a variety of modalities, including regular sauna use. 

This article does not purport to address all of the many afflictions that may occur during the lifespan of a firefighter, law enforcement officer, or paramedic, but rather points towards bio-medical peer reviewed published research that suggests that using a sauna on a regular basis may improve specific health conditions associated with working in the field of emergency care.

This article will not address any trauma, mental, or emotional health issues associated with working as a first responders. 

*** A separate article is available to address the many benefits of sauna for respiratory health for firefighters specifically. 

Health Risks Associated With Working As a First Responder That Saunas May Help To Improve

  • High Blood Pressure
  • Increased Incident of Cardiac Arrest and Other Sudden Heart Failure
  • Exposure to Toxins
  • Elevated Stress Levels
  • Physical Demands On The Joints and Muscles
  • Endocrine System Dis-Regulation
  • Sleep Deprivation 

As time passes, the number of studies demonstrating the precise dangers of working in the field of emergency response is increasing, and these studies are moving beyond on-duty incidents to illuminate the ongoing potential health hazards associated with first responder work.

Taken from an article ‘Understanding cardiovascular disease risks for first responders: Police Face a Tremendous Risk- What Goes Into It and What Can They Do About It’ published by Police 1:

“First responders’ endocrine systems operate at extreme levels. Think about it: With every hot call, altercation, pursuit, or high-stress situation, their bodies get adrenaline, cortisol and dopamine dumps. According to psychologist Lorie Hood, Ph.D., “individuals with high levels of stress hormones (specifically norepinephrine, epinephrine, dopamine and cortisol) are more likely to experience cardiovascular events, including cardiac arrest.” The glands that produce the stress hormones for first responders are continuously fatigued and burned out without the proper sleep, downtime, exercise and a healthy diet to recuperate.” (2)

Law enforcement officers are critical to a well functioning society and the risks that these men and women take on a daily basis can never truly be compensated for. It is pertinent to understand that in addition to other medical care and lifestyle choices, these individuals can engage in temperature therapy such as regular sauna use and cold therapy to help ameliorate heart conditions, as well as incidents of disease brought on by continued exposure to stress hormones such as norepinephrine, epinephrine, dopamine and cortisol.

Saunas may help to improve sleep, accelerate muscle repair, lower blood pressure, enhance heart health, detoxify the body, and persuade the autonomic nervous system out of states of stress response and back into states of parasympathetic dominance where the endocrine system can begin to heal. 

How Saunas May Help to Mitigate the Increased Incidence of Illness in First Responders

  • A Healthy Heart
  • Detoxification
  • Improved Insulin Sensitivity
  • A Means to Relaxation of the Autonomic Nervous System
  • Muscle Repair 
  • Sleep and Circadian Rhythm Improvements

Improve Heart Health With Sauna Use

If an individual working as a first responder can find a way to get into a sauna for 20 minutes, 3-7 times a week, it may be possible to greatly reduce the risk of heart illness both in present time as well as in the future. (4)

Saunas are known to reduce the risk of all cause-mortality among civilians by helping to prevent the occurrence of heart disease. While it is true that the rates of heart failure are significantly higher among first responders, the benefits of sauna use to heart health remain pertinent and valuable. 

Detoxification

Exposure to harmful substances such as smoke, as well as bacteria, and many other harmful substances is high among first responders, which is why finding a way to detoxify the body is paramount. Removing toxins from the body helps reduce stress placed on the liver, kidneys, and other internal organs. By using a sauna regularly, detoxifying can occur more readily by relying on the skin and the sweating mechanism for more of the detoxification work. (5)

Improved Insulin Sensitivity

Both law enforcement officers, as well as firefighters, are at a higher risk of developing Type 2 diabetes (6), which makes it even more important for this group of individuals to improve their insulin sensitivity in an effort to avoid the development of diabetes. A study published by the National Library of Medicine reveals that over a period of 8.4 years, police officers and firefighters were exponentially more likely to develop Diabetes compared to individuals working in clerical fields or in construction. (6)

An article published by the National Library of Medicine speaks directly to heat therapy and its role in insulin sensitivity: “Regular thermal therapy, using saunas or hot baths, has the potential to improve impaired insulin sensitivity…” (7) This same study also goes on to reveal that even if individuals do not have access to a sauna, but can get into a hot bath at least 3 times per week for 20 minutes, this use of thermal therapy may also improve insulin sensitivity. 

Relaxation of the Autonomic Nervous System & Sleep Improvement

Underlying many of the health conditions that are faced by first responders is the continued need to go into a heightened emergency response. This in fact is the very nature of the job of first responders. Acting in an emergency necessitates the release of a litany of stress hormones. This is not necessarily harmful to the body if there is plenty of time to recover and slide the toggle back into parasympathetic dominance and allow the body to relax again, but many first responders are not prioritizing the need for this return to the parasympathetic state.

The ongoing need to draw the nervous system into sympathetic dominance and face imminent threat day after day, and year after year affects everyone differently. One thing is known across all individuals, though, it is extremely important that ALL first responders find a way to relax the body again once they are off duty. Instead of using pharmaceutical or other aids, it is possible to turn to saunas to help improve the nervous system’s ability to find states of relaxation. (7)

While the heat of a sauna will initially cause a positive stress response known as hormesis in the individual, the after effect will be a gliding back into states of relaxation. This same effect can be found in hot tubs, and even a hot bath if a sauna is not available. 

In addition to relaxing the body, saunas can also help to improve sleep by artificially raising the temperature of the body before bed, so that the body can fall (drop in temperature) to sleep. (8)

Any activity that can draw upon the nervous system to come out of high stress hormonal response and back into states of relaxation and recovery will help the body to operate at its best when the individual is back on duty. 

Muscle Repair & Recovery

For many first responders, an increased demand on the muscular structure of the body is required while on duty. Sometimes feats of unimaginable strength are required to accomplish the job, and while not every shift requires extensive muscular engagement, many will. It is therefore relevant to understand what the National Library of Medicine so succinctly publishes in this statement:

“A post-exercise infrared sauna session improves recovery of neuromuscular performance and muscle soreness after resistance exercise training” (9)

If at all possible, first responders should try to find access to an infrared sauna, or a traditional sauna, after a particularly muscularly intense shift. This will allow the individual to improve muscle recovery, relax the body, improve overall heart health, and even enhance deep states of sleep.

Easy Sauna Access for First Responders Should be a Priority

At present, very few institutions have saunas and cold plunges on site. It is our hope at saunas.org that we can work with firehouses, ambulance centers, medevac units, police stations, and emergency services offices to offer these proven therapies to the heroes that support our communities. If you are an active duty military, police officer, firefighter, EMT, or emergency services support provider, please reach out to us so we can help you gain access to sauna therapy at a discounted cost.

Living and working as a first responder will take its inevitable toll on the body, and while much of this is unavoidable, it does appear that bringing a sauna into regular use may help to mitigate, and/or ameliorate some ailments associated with the job. 

We at saunas.org would like to thank the many women who work in the field of emergency care and hope that this article has some valuable information for you. As always, please consult with a medical provider before beginning a sauna program.

For More Information on Heart Health and Police Work:

“Law enforcement duties and sudden cardiac death among police officers in United States: case distribution study,” Vasileia Varvarigou, Andrea Farioli, Maria Korre, Sho Sato, Issa J. Dahabreh, Stefanos N. Kales, BMJ, online Nov. 18, 2014, doi: 10.1136/bmj.g6534

Visit the HSPH website for the latest news, press releases and multimedia offerings.

For more information:
Todd Datz
tdatz@hsph.harvard.edu
617-432-8413

Sources Cited:

  1. https://www.police1.com/wellness-week/articles/understanding-cardiovascular-disease-risks-for-first-responders-caI5XRdHnEU7QgLu/
  2. Harvard T.H. Chan School of Public Health. (Nov. 18, 2014.) Police face higher risk of sudden cardiac death during stressful duties.
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8647371/
  4. https://pubmed.ncbi.nlm.nih.gov/17405694/
  5. https://pubmed.ncbi.nlm.nih.gov/28972808/
  6. https://pubmed.ncbi.nlm.nih.gov/16362938/
  7. https://pubmed.ncbi.nlm.nih.gov/19203842/
  8. https://www.lesswrong.com/posts/byRksvtDhK7sSc5Zm/andrew-huberman-on-how-to-optimize-sleep
  9. https://pubmed.ncbi.nlm.nih.gov/23859414/
  10. https://pubmed.ncbi.nlm.nih.gov/23859414/

A New Year – A New Life: Reduce All Cause Mortality With Regular Sauna Use

By Saunas.org - Kat | | Elderly, Health Benefits, Healthspan, Heart Health, Longevity, Research & Data

There is a palpable freshness to the calendar new year, almost as if there is a second chance at life. In some ways, when engaging in regular sauna bathing as a lifestyle choice, you create an opportunity to create a ‘second’ chance at life – or at least dramatically improve the overall quality of health, and even potentially extend life in quantifiable terms. 

Many studies that involve sauna bathing refer to the term ‘all cause mortality’, which is an odd phrase because no singular activity can eliminate chances of all causations for death, and even the reduction of possible causes of mortality is really a question of statistics, and does not necessarily tell a very personal story. 

If you have been using a sauna or have been exposed to mainstream discussions regarding longevity, health, and wellness, you have probably heard experts say things like ‘saunas can influence the reduction of all cause mortality’, or some similar combination of verbiage. This article will go over the meaning of ‘all cause mortality’ as it is used in clinical settings, as well as what it does not encapsulate at a more personal level. Furthermore, based on the data collected over thousands of studies, we will look at some of the major biomarkers that are known to have shown improvement as a result of regular sauna bathing while under the watchful eye of researchers. 

What Does All Cause Mortality Mean?

Just as it sounds or reads, ‘all cause mortality’ literally means death due to any cause, however, the term is used primarily in medical or clinical settings to discuss ‘preventable’ and/or ‘premature’ causes of death such as disease, or lifestyle behaviors such as smoking. The term is used specifically for statistical analysis and does not include accidents, ‘acts of God’, or human action to deliberately harm oneself or another. (1)

The expression ‘all cause mortality’ was popularized by the anti-smoking cigarettes/tobacco campaign and has stuck around to address any lifestyle or behavioral choices that are controllable, or are among the leading causes of death for a particular population or demographic.

For instance, a report from the recent publication Tobacco Induced Diseases states: “…’smoking was associated with a significantly increased risk of all-cause mortality.’ In other words, smoking cigarettes increases the risk of dying prematurely due to cancer, cardiovascular disease, respiratory disease, or any other cause.”

All-cause mortality is a clinical expression that is simply a guide to help individuals make the most informed and healthy decisions for themselves, but it does not address any existential questions, or issues of grief that may be associated with the loss of a loved one or a general fear surrounding death itself. 

Clarifying this term will help you better understand a significant portion of the studies that directly relate to sauna bathing. 

Sauna Use and All-Cause Mortality: Why Are Conversations About Sauna Use and All-Cause Mortality So Connected?

According to the CDC (Center for Disease Control and Prevention) the single leading cause of death in America is heart-related diseases. Given this fact, any activity or behavior that affects heart health in a clinically significant way will greatly reduce the chances of dying because of a heart malfunction. (3) Regular sauna use (at least 3 times per week for 20 minutes) has shown to greatly improve overall cardiovascular function in such a way that those participating in studies that use saunas regularly reduce their risk of all-cause mortality in statistically significant ways. (4)

To put this more succinctly: It has been demonstrated through research and data that individuals exposed to a certain amount of sauna use on a regular basis, greatly reduce their risk of dying from a heart disease pre-maturely.

A very famous study published by the National Library of Medicine that followed over 2000 Finnish men over the course of 20 years concluded the following:

“Increased frequency of sauna bathing is associated with a reduced risk of SCD (Sudden Cardiac Death), CHD (Coronary Heart Disease), CVD (Cardiovascular Disease), and all-cause mortality.” (4)

This particular study has caught the attention of many researchers, scientists, as well anyone looking to improve their healthspan, if not their longevity as well. This study is also largely responsible for the connection between the expression ‘all-cause mortality’ and sauna bathing. 

The reduction of all-cause mortality in relation to sauna use is also prominent in many media streams and outlets, because the same study demonstrated that individuals who used a sauna more often had fewer expressions of heart disease such as SCD (Sickle Cell Disease), CHD (Coronary Heart Disease), CVD (Cardiovascular Disease). (4)

It appears that, based on many studies, that there is an inverse correlation between the more a person uses a sauna, and the less likely they are to die of a heart related condition. (4)

There are of course precautions that must be taken if sauna use occurs regularly (generally defined as more than 3 times per week). For example, proper hydration and nutrition are a key component of any sauna protocol, and each individual is unique with regard to what works best for them. 

To summarize the findings and data outlined above –  The leading cause of death in America is heart related disease. Saunas have been scientifically shown via a multitude of studies to reduce heart disease. Therefore, all-cause mortality is reduced as sauna use is introduced in a regular, ongoing way into an individual’s lifestyle. 

Studies Have Shown the Inextricable Link Between Heart Disease Reduction and Regular Sauna Use: How and Why Sauna Use Affects All-Cause Mortality

If you would like to read further research regarding heart health we have included a few excellent resources for you to review. Each of these resources will also help to explain why ‘reduction of all-cause mortality’ is a phrase often used in professional conversations about saunas.

  • Association between sauna bathing and fatal cardiovascular and all-cause mortality events

https://pubmed.ncbi.nlm.nih.gov/25705824/

  • Sauna use associated with reduced risk of cardiac, all-cause mortality

https://www.sciencedaily.com/releases/2015/02/150223122602.htm

  • Inflammation, sauna bathing, and all-cause mortality in middle-aged and older Finnish men: a cohort study

https://pubmed.ncbi.nlm.nih.gov/36255556/

  • Joint associations of sauna bathing and cardiorespiratory fitness on cardiovascular and all-cause mortality risk: a long-term prospective cohort study

https://www.tandfonline.com/doi/full/10.1080/07853890.2017.1387927

These are just a few studies that dive deeply into the effects of regular sauna bathing on heart health and the statistical reduction of all-cause mortality. Regular sauna use does, in fact, have wide sweeping positive effects on human health in many other areas that may not directly impact statistical analysis of leading causes of death.

What Sauna Protocol Should You Follow To Reduce All-Cause Mortality

One thing that has become abundantly clear as a result of extensive research into the effects of sauna use on cardiovascular, or heart health, is that the more you sauna (within reason), the healthier your heart will be. 

Which sauna protocol you embark on will vary depending on your individual needs and what particular health challenges you may be facing. When it comes to medical statistics that institutions such as the CDC or the National Institute of Health are looking for, they define regular sauna use as a minimum of 3 times per week for 20 minutes reduces all cause mortality. (4)

When it comes to the question of ‘all-cause mortality’ there is no one answer or solution, however, hopefully by now you understand why sauna use and ‘all-cause mortality’ are often mentioned in the same conversations. 

As always, if you are unsure about starting a sauna protocol, check in with your medical provider or cardiologist to make sure that it is safe for you. In addition, if you do plan on beginning a sauna protocol, make sure to start off slowly with lots of breaks in between sessions, and stay well hydrated!

Sources Cited:

  1. https://www.verywellhealth.com/what-is-all-cause-mortality-2223349
  2. Hok Lim K, Ling Cheong Y, Li Lim H, et al. Assessment of association between smoking and all-cause mortality among Malaysian adult population: Findings from a retrospective cohort study. Tob Induc Dis. 2022 May;20(1):50. doi:10.18332/tid/147656
  3. https://www.cdc.gov/nchs/fastats/leading-causes-of-death.htm
  4. https://pubmed.ncbi.nlm.nih.gov/25705824/
  5. https://injuryfacts.nsc.org/all-injuries/deaths-by-demographics/all-leading-causes-of-death/