Sauna Benefits: Wellness Trend, Brain Health & Disease Prevention

Emerging research suggests spending time in the sauna offers a range of health benefits, from improved cardiovascular function to reduced risk of neurodegenerative diseases.

Mar. 23, 2026 at 11:10am

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The popularity of saunas is surging, particularly in the United States, where it's becoming a major wellness trend. Emerging research suggests the benefits of sauna use extend far beyond relaxation, including improved cardiovascular health, brain function, and immunity. Experts recommend at least three to four sauna sessions per week, lasting at least 15 minutes each, to optimize these health benefits.

Why it matters

As research continues to uncover the multifaceted benefits of sauna and other forms of heat therapy, the integration of sauna into wellness routines, alongside exercise and mindful practices, represents a promising approach to preventative healthcare. The growing popularity of saunas, driven by a younger generation seeking traditional benefits, is fueling the growth of sauna-related businesses and even dedicated sauna festivals.

The details

The popularity of saunas is surging, particularly in the United States, where it's becoming a major wellness trend. Public radio station NPR recently reported on the growing interest in saunas, driven by a younger generation seeking the traditional benefits. This renewed interest is fueling the growth of sauna-related businesses and even dedicated sauna festivals. A key driver of this trend is the pursuit of 'totonou,' a Japanese term describing the blissful, relaxed state achieved after a sauna session followed by a cold plunge and rest. Research suggests sauna use provides a significant stimulus to the cardiovascular system, mimicking the effects of exercise and strengthening the cardiovascular system. Experts recommend at least three to four sauna sessions per week, lasting at least 15 minutes each, to optimize cardiovascular benefits. Additionally, research suggests a link between frequent sauna use and a reduced risk of neurodegenerative diseases like dementia and Alzheimer's, as well as potential antidepressant effects and improved respiratory health.

  • A 2023 study published in PLOS ONE investigated the neurological basis of the 'totonou' state.
  • A study tracking over 1,900 men for over two decades found that those who used the sauna 2-3 times a week had a 27% lower risk of dementia, while those who used it 4-7 times a week experienced a 37% reduction in risk.

The players

Christopher Minson

A physiologist at the University of Oregon who explains that saunas mimic the effects of exercise, expanding blood vessels and increasing heart rate – similar to a light jog.

Sasha Ketelhut

An exercise scientist at the University of Bern in Switzerland who confirmed that sauna use elevates blood pressure and heart rate in a comparable manner to moderate physical activity.

Charles Raison

A professor of psychiatry and human ecology at the University of Wisconsin-Madison who suggests that the body's heat response activates pathways linked to mood regulation.

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What’s next

As research continues to uncover the multifaceted benefits of sauna and other forms of heat therapy, we can expect to notice even wider adoption of these practices. The integration of sauna into wellness routines, alongside exercise and mindful practices, represents a promising approach to preventative healthcare.

The takeaway

The growing popularity of saunas, driven by a younger generation seeking traditional benefits, is fueling the growth of sauna-related businesses and even dedicated sauna festivals. Emerging research suggests the benefits of sauna use extend far beyond relaxation, including improved cardiovascular health, brain function, and immunity, making it a valuable addition to a holistic wellness routine.