Prior to the COVID-19 pandemic, saunas were not what I thought of when it came to an exercise-wellness program. When I belonged to a gym pre-pandemic, the sauna would be a nice added bonus every once in a while, if I had time to spare. Now in 2023, I think a lot differently. Research over the last eight years has shown an association between sauna use and a reduced risk of cardiovascular disease – the number one killer of firefighters. The results of the research confirm that there are many reasons we all should be sitting in a hot box for at least 20 minutes a day, a few times a week.
In April 2015, an article titled “Association Between Sauna Bathing And Fatal Cardiovascular And All-Cause Mortality Events” was printed in The Journal of the American Medical Association. The study, based out of Eastern Finland, tracked 2,300 men and found a positive dose-dependent effect of sauna use on heart-related diseases. Men who used the sauna 2-3 times per week had a 22% decline in sudden cardiac death, while men who used it 4-7 times per week had a 63% reduction in sudden cardiac death. These numbers are eye-popping to the general public, but even more so to the members of the fire service. The National Fire Protection Association (NFPA) states that more than half of firefighter fatalities on duty were sudden cardiac deaths. Regular sauna use has also been shown to reduce heart disease by 50% and strokes by 60%.
According to Dr. Rhonda Patrick, a Ph.D. in biomedical science from St. Jude Children’s Research Hospital, saunas act as an “adversity trigger,” creating beneficial stress much like exercise and ice baths. When working through a nagging injury or when you’re not feeling up to exercising due to a bad night of sleep, the sauna is a saving grace to help maintain muscle mass. A sauna session can be a substitute for a rest day by activating various cellular response pathways, some of which help prevent muscle atrophy. Sauna use also improves overall fitness, endurance, and resilience. If you haven’t used a sauna before and are not particularly active, staying in for more than five minutes is not recommended. Over time, those who develop a regular sauna practice begin to sweat at a lower core body temperature. People who exercise regularly also train their bodies to sweat at a lower core body temperature. This, in conjunction with staying hydrated, will help improve endurance on the fire ground. When wearing turnouts on a fire, over time your core body temperature will rise. By having trained your body to sweat at a lower core body temperature through regular exercise and sauna practice, you’ll be less likely to “fall-out” and perform when needed, rather than become a liability.
Sauna use helps excrete various heavy metals and carcinogens firefighters are exposed to during fires and overhauls. Some toxins are excreted through urine, some through sweat. Regular sauna use has a robust effect on releasing toxins that are excreted through sweat. Cadmium, which is a highly toxic metal and known to cause cancer by targeting the body’s cardiovascular, renal, gastrointestinal, neurological, reproductive, and respiratory systems, is sweated out at a 122-fold increase by using the sauna. If you never sweat, you never get rid of some of these toxins. The sauna can also be used to address certain aspects of depression. While the sauna is not getting to the root of mental health issues, elevating a person’s core body temperature one to two degrees was able to produce an antidepressant effect that lasted up to six weeks after a single sauna session. Much like exercise, sauna use helps release endorphins leading to a robust antidepressant effect. While this is not a platform to guide department policy, a little common sense goes a long way.
First and foremost, always stay hydrated. A mixture of water, lemon juice, and a touch of salt is a perfect way to keep your body hydrated and is a cheap alternative to sugary Gatorades. If you’re not feeling hydrated, skip the sauna. Second, if it’s a Red Flag Day, skip the sauna for obvious reasons. Third, work your way up. Using the sauna four to seven times a week for 20 minutes at 175 degrees is where the most benefits are found. While at work using the sauna, get the benefits and get out.
The reductions in sudden cardiac death, cardiac disease, depression, and inflammation should be reason enough to use a sauna, but there are even more benefits than that. People also benefit from improved mental health, better immunity, and an extended lifespan, which are all too important to overlook. Dedicating a sliver of your time to using a sauna can completely change your body and mind in the long run. Consider incorporating sauna use into your exercise-wellness program.
By Jason Villeggiante