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Longevity Atlas
Environment

Sauna 3–4×/week

In Finnish cohorts, 4–7 saunas a week halved cardiovascular mortality and dementia compared with once a week.

Impact 3/53/5Effort: a habit
First step today

Find the nearest pool or gym with a sauna.

How

80–90 °C, 15–20 minutes, 3–4× a week; rehydrate after. The vascular effect resembles cardio (heart rate 120–150).

Evidence

KIHD cohort (n=2,315 men, 20 years): 4–7 saunas/week –50% cardiovascular death, –40% all-cause mortality, –66% dementia. Cohort, not RCT — sauna-goers may be healthier to begin with.

Goals

Heart, blood sugarHealthy yearsBrain, memory

Related studies

Sources

  1. Laukkanen T et al. Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA Intern Med (2015) ↗
  2. Laukkanen T et al. Sauna bathing is inversely associated with dementia and Alzheimer's disease. Age Ageing (2017) ↗

Last reviewed: 6 September 2026

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