The global challenge of Sudden Cardiac Arrest (SCD) remains high to this day, accounting for 15-20% of all international deaths. While the rates of SCD have gone down somewhat in recent years, the numbers of individuals losing their lives to this sudden event remains high. While not all cases are preventable many of them are, particularly when certain precautionary measures and steps are taken. One well documented and researched means of reducing the risk of Sudden Cardiac Arrest is long-term sauna use.
Naturally, the use of a sauna over the course of decades is far from the only way of helping to prevent SCD. It is, however, one viable and deeply enjoyable way of ensuring that your heart and surrounding organ systems remain healthy throughout a lifetime.
According to a publication from the reputable peer reviewed journal, Science Direct, the upswing in data collected on sauna use and heart health is truly astounding.
“Over the last decade, a considerable amount of robust research reports have been published on the potential health benefits of sauna bathing as well as the putative mechanistic pathways underlying these effects. The evidence suggests that sauna bathing is associated with reduced risk of adverse CVD and non-CVD outcomes, as well as mortality.” (1)
This review from Science Direct consolidates the data collected over a decade as well as deciphers, sifts, and discerns between legitimate research and less credible sources. Ultimately, this paper demonstrates the very real way that saunas, when used with frequency over the course of decades, may dramatically decrease the number of cases of SCD.
As relaxing and pleasant as a sauna is, these health vessels may be the answer to a global health burden. Find out for yourself what SCD is, the mechanist biological changes that occur in the body to reduce the likelihood of SCD for sauna users, and how you may be able to engage in this protocol from anywhere on earth.
What is Sudden Cardiac Arrest?
An unexpected death that has its cause in a cardiovascular disease related occurrence is typically described medically as Sudden Cardiac Death (SCD), or Sudden Cardiac Arrest. This is among the leading causes of global mortality. During a cardiac arrest the heart stops pumping oxygen rich blood out from the heart to the rest of the body. If it is not possible to get immediate help death can sometimes occur within one hour. (2)
The urgency to find preventative measures for this sudden and deadly occurrence is expounded upon by the Cleveland Clinic’s publication entitled.
“Every year, more than 356,000 people in the United States have a cardiac arrest outside a hospital. Only about 10% of them survive, even with paramedic treatment.” (2)
While not all cases of SCD are possible to prevent. If lifestyle changes begin earlier in life it may be possible to reduce the likelihood of losing lives in this unexpected and tragic way.
Science Direct published a paper entitled ‘Is sauna bathing protective of sudden cardiac death? A review of the evidence’ (1) where the authors explore a compilation of papers, journal articles, and collected data to discern fact from truth when it comes to sauna as a protective means of preventing SCD. Here is how this article defines SCD.
“It (SCD) is commonly defined as an unexpected death from a CVD cause, which occurs typically shortly after the onset of symptoms, leaving only a little time for effective intervention.” (1)
It is clear that no one can wait until the event of a cardiac arrest occurs to take action, as the outcome in doing so is often bleak, but rather preventative actions need to be taken years, perhaps even decades before such an event occurs.
Journey through the literature that explains how saunas may effectively help to minimize the occurrence of SCD for its long time users.
The Data on Sudden Cardiac Arrest Prevention and Long-term Sauna Use
“Sauna is a potential novel tool to promote SCD prevention in addition to other known means, being an enjoyable way to take care of general health and well-being.” (2)
- Reduced Arterial Stiffness
- Decreased Inflammation
- Lowering of Systemic Blood Pressure
- Reduced Oxidative Stress
- Regulated Nervous System
- Minimized Cardiovascular Disease Risk Markers
- Changes in Circulating Lipid Profiles (1)
One sauna session on its own cannot cure, nor prevent cardiovascular disease or single events of SCD. Rather, it is the culmination of heat therapy over the course of years, and decades. Saunas can only positively affect cardiovascular health if saunas are taken at least 3-7 times per week. This means that sauna use when used for the purpose of enhancing cardiovascular health must be a lifestyle choice. It will inherently become part of your weekly habits and something that is done only slightly less frequently as showering.
A myriad of biological transformations occur just below the surface of the skin during a sauna session, all of which are in response to the increase in heat. In a sauna it is possible to control the duration as well as the temperature and therefore there is little risk for hyperthermia. Sauna therapy relies on hormesis, which is a measurable dose of stress placed on the body, and then removed in order to activate specific biological processes.
The gentle heat stress placed on the body during a sauna is just enough to transmute specific pathways and biochemical processes to adjust to a higher, more healthy state of health.
It is not the heat from the sauna specifically that causes the body to upregulate, but rather the action of cooling the body down through thermoregulation. This process that causes the human body to sweat and therefore cool itself off is a magnificent powerhouse, and one that can possibly, with enough exposure, prevent a heart attack from occurring later in life.
Exposure to the heat of a sauna activates seven primary physiological changes that may help prevent SCD in the future.
Reduced Arterial Stiffness: As the body heats up blood flow is redirected, and this begins to activate the entire cardiovascular system. As the heart begins to pump blood through key artery pathways it also softens these pathways creating more malleable and softer arteries less susceptible to arterial stiffness. According to the previously referenced article from Science Direct, the authors describe the increased cardiovascular activity that results from a sauna when they write this.
“During a sauna session, the increased body temperature causes more efficient skin blood flow, leading to increased cardiac output, and blood flow to internal organs decreases.” (1)
Decreased Inflammation: Exposure to heat from a sauna activates the release of anti-inflammatory cytokines. A reduction of chronic inflammation in the body relieves a major burden placed upon the heart, and therefore, over time, may contribute to a decrease in cardiovascular disease. According to another article published by Science Direct entitled ‘Impact of Finnish sauna bathing on circulating markers of inflammation in healthy middle-aged and older adults: A crossover study’ (3) the authors write this.
“Interestingly, lower concentrations of the inflammatory marker C-reactive protein (CRP) were observed in middle-aged and older Finnish men who self-reported using the sauna 4–7 times/week compared to a group reporting 1 time/week of sauna use.” (3)
By reducing overall bodily inflammation it appears that the risk of heart disease also goes down.
Lowering of Systemic Blood Pressure: The use of a sauna is known to lower blood pressure, in much the same way as aerobic exercise. A twenty minute sauna session mimics the aerobic activity of a moderately paced jog. Both activities help to lower overall blood pressure, in conjunction with the reduction of arterial stiffness.
Reduced Oxidative Stress: The release of Heat Shock Proteins (HSPs), helps to reduce oxidative stress by clearing up free radicals in the body. HSPs are not proteins in themselves, but rather protein ‘chaperones’ responsible for the folding and safe transportation of proteins from one part of the body to another. HSPs also help to clear the intracellular space of free radicals, which are responsible for additional oxidative stress. Oxidative stress may contribute to additional development of heart disease and therefore the occurrence of SCD. A publication from the National Institute of Health titled Heat Shock Proteins in Oxidative Stress and Ischemia/Reperfusion Injury and Benefits from Physical Exercises: A Review to the Current Knowledge’ delineates the relationship between oxidative stress (OS) and HSPs succinctly when the authors write.
“Heat shock proteins (HSPs) are molecular chaperones produced in response to oxidative stress (OS). These proteins are involved in the folding of newly synthesized proteins and refolding of damaged or misfolded proteins. Recent studies have been focused on the regulatory role of HSPs in OS and ischemia/reperfusion injury (I/R) where reactive oxygen species (ROS) play a major role.” (4)
Regulated Nervous System: The heat from a sauna helps to regulate the autonomic nervous system so that states of relaxation are easier to attain. In a fast paced world relaxation and natural high quality sleep can feel elusive. The ability of the nervous system to draw itself out of states of hypervigilance and back into states of rest become highly valued currency. A regulated nervous system capable of dropping into states of relaxation is critical for long-term heart health. This single result of sauna use may be largely responsible for healthier hearts and lessened instances of SCD.
Minimized Cardiovascular Disease Risk Markers & Changes in Circulating Lipid Profiles: Regular use of saunas has been shown to reduce cardiovascular disease markers amongst its users, as well as an increase in changes in circulating lipid profile. What does this mean? Essentially, when the blood of long-term and consistent sauna users is measured there are less indicators for future cardiovascular disease. So, long before cardiovascular disease develops it is possible to see under a microscope signifiers of ensuing disease. The data demonstrates that regular sauna bathers had significantly less of these bio markers. (1)
Additionally, for long-term sauna users there is a marked positive change in their lipid profile. As defined by the Cleveland Clinic, lipid screening is important as a measurement for cardiovascular heath.
“A lipid panel is a common blood test that healthcare providers use to monitor and screen for your risk of cardiovascular disease. The panel includes three measurements of your cholesterol levels and a measurement of your triglycerides.” (5)
For these seven reasons outlined here as well as many more, it appears that the regular use of a sauna can create a milieu within the body and cardiovascular system that can greatly prevent SCD. According to our original referenced paper from Science Direct ‘Is sauna bathing protective of sudden cardiac death? A review of the evidence’ (1) the authors write these concluding remarks.
“Observational data suggest that regular sauna bathing is associated with a substantial risk reduction in SCD. Furthermore, the data suggest that a combination of regular physical activity and sauna baths confers substantial risk reduction for SCD compared with either modality alone…
Furthermore, the data suggest that a combination of regular PA and sauna baths confers substantial risk reduction for SCD compared with each modality alone.” (1)
In addition to high frequency sauna use over a long period of time (several decades) it is best to also combine regular exercise with your sauna use. A sedentary lifestyle alone with sauna use does not seem to be enough to robustly help prevent SCD.
Find out how to use a sauna to prevent SCD, and exactly what to NEVER do in combination with sauna therapy.
Sauna at Least 4-7 Times Per Week to Help Prevent SCD & Never Combine Alcohol With Your Sauna Session
It is well documented and studied that regular sauna use can in fact dramatically improve cardiovascular health including in the prevention of instances of Cardiac Arrest. The important element to understand is that sauna use must be cumulative in order to affect long lasting positive effects on heart health. This means that if you plan to use a sauna to help support the health of your heart it is critical to do so frequently, consistently, and over a long period of time.
Of course, it is natural and welcome to take days off of your sauna use, but overall coming back to regular use of your sauna ought to be a staple of your life over the course of decades.
According to the research, for best results saunas ought to be used 4-7 times per week for 20 minutes. The type of heat (radiant as seen in an infrared sauna, or convection as seen in a traditional sauna) is not as important as the fact that the body’s internal temperature is elevated enough to elicit the thermoregulatory response.
Take time off of your sauna as needed, ensure that you are continuing to exercise, and above all else if you plan to sauna often you must maintain excellent hydration. Hydration should entail the consumption of plenty of water, electrolyte infused water, food full of water (such as vegetables and fruits), and plenty of essential minerals, particularly magnesium. Fluid intake needs to occur around the clock not just in the sauna and immediately afterward.
Regular sauna use may be an one answer to the global challenge of Sudden Cardiac Death; in addition to an entire picture of a healthy lifestyle, diet, hydration, exercise, and plenty of rest, including high quality sleep.
Contraindication: Do Not Mix Sauna Use with Alcohol-EVER!
According to the article ‘Is sauna bathing protective of sudden cardiac death? A review of the evidence’ (1) from Science Direct, the reported cases of SCD in a sauna were all in association with alcohol consumption.
“Few reports have linked sauna baths with SCDs, but these single case incidents have been attributed to the effects of dehydration, hypotension, and cardiac arrhythmias due to a combination of sauna exposure and alcohol consumption.” (1)
The authors further state this.
“Sauna bathing is generally safe for most healthy people and even among patients with stable CVD, if used sensibly and with caution.” (1)
Please do not ever combine alcohol use with sauna use, EVER!
If you are unsure if sauna use is right for you please consult with your cardiologist before using a sauna, or at any point that you may feel appropriate.
Sources Cited:
- https://www.sciencedirect.com/science/article/abs/pii/S0033062019300763?utm_source=miragenews&utm_medium=miragenews&utm_campaign=news
- https://my.clevelandclinic.org/health/diseases/sudden-cardiac-death
- https://www.sciencedirect.com/science/article/abs/pii/S0965229920305161
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7868165/
- https://my.clevelandclinic.org/health/diagnostics/17176-lipid-panel