The first thing that comes to mind when we think of a sauna is “relaxation.” And yes, this is one of the most direct and tangible benefits of heat exposure. But sauna use could do much more than simply help us disconnect.

In this article, we take a double-click into the potential relationship between frequent sauna use and a lower risk of developing dementia and Alzheimer’s disease. How? Through heat shock proteins (HSPs).

Important: The available evidence shows promising associations, but it still does not allow us to say that sauna use prevents or treats Alzheimer’s disease.

Understanding Alzheimer’s

Alzheimer’s disease is a progressive and irreversible brain disease that primarily affects memory, thinking, and other cognitive functions.

What happens in the brain? In Alzheimer’s disease, two proteins begin to behave in an abnormal way: beta-amyloid and Tau. These proteins accumulate in the brain and form structures that interfere with the communication and functioning of neurons.

These accumulations eventually form the famous “amyloid plaques” found in the brains of people with Alzheimer’s disease.

That said, this is one of the main theories of how Alzheimer’s disease develops. Today, we know that the disease is much more complex. Other processes are also involved, such as inflammation, vascular changes, genetic factors, and problems with the brain’s waste-clearance mechanisms.

That is why understanding how different habits can influence these mechanisms is one of the most interesting areas of current neuroscience research.

What does sauna do to the body?

Sauna exposes the body to elevated temperatures for a given period of time. In response, different mechanisms are activated to regulate body temperature and adapt to thermal stress.

• Cardiovascular System. Blood vessels dilate to help lower body temperature. This makes the heart work harder: blood flow and heart rate increase.

• Thermoregulation. The body also begins to sweat in order to lower its temperature.

• Hormones. Deliberate heat exposure can significantly increase growth hormone levels, helping with recovery and muscle growth, as well as tissue repair.

• Endorphins. Sauna use triggers the release of endorphins, the “feel-good chemicals.” They are responsible for that feeling of calm and happiness that many people experience after a sauna session.

But there is one mechanism that is particularly interesting when we talk about sauna and brain health: heat shock proteins (HSPs).

Sauna and heat shock proteins

When the body is exposed to elevated temperatures, it activates a cellular protection mechanism: heat shock proteins.

These are “cellular protectors”: they help other proteins maintain their structure, repair them when they are damaged, and prevent them from folding incorrectly. The latter is particularly important when we talk about Alzheimer’s disease.

Why? Because protein misfolding and abnormal protein accumulation are relevant processes in neurodegenerative diseases such as Alzheimer’s.

This gives rise to an interesting hypothesis: repeated heat exposure could activate cellular protection mechanisms that, under certain circumstances, could contribute to maintaining cellular health.

Can sauna reduce the risk of Alzheimer’s?

This is where the research becomes particularly interesting.

One of the best-known studies on sauna use and dementia risk was published by researchers at the University of Eastern Finland and analyzed the sauna habits of thousands of Finnish men over two decades.

Sauna bathing is inversely associated with dementia and Alzheimer’s disease in middle-aged Finnish men

Laukkanen T. and colleagues studied 2,315 Finnish men between the ages of 42 and 60 at the beginning of the study. They divided them into three groups according to their sauna frequency:

• 1 time per week

• 2–3 times per week

• 4–7 times per week

After approximately 20 years of follow-up, 204 cases of dementia and 123 cases of Alzheimer’s disease were recorded. And something very striking emerged:

Compared with men who used the sauna once a week, those who used it 4 to 7 times per week had a considerably lower risk of developing dementia and Alzheimer’s disease.

Specifically:

• 66% lower risk of dementia

• 65% lower risk of Alzheimer’s disease

The group that used the sauna 2–3 times per week also showed an association with a lower risk, although this association was less pronounced.

So, does sauna prevent Alzheimer’s disease? We cannot say that. The study was observational. In other words, the researchers observed people’s habits and what happened to their health over time, but they did not randomly assign participants to use a sauna. Therefore, the study can show an association, but it cannot demonstrate that sauna use was the direct cause of the reduced risk.

For example, people who use saunas frequently may also have other habits associated with better health: higher levels of physical activity, better socioeconomic conditions, or different dietary patterns.

Even so, the results are interesting enough to have opened up a line of research into sauna use, healthy aging, and brain health.

One possible explanation: Heat Shock Proteins

Here, another piece of the puzzle comes into play.

The study “Heat Shock Proteins in Alzheimer’s Disease: Role and Targeting” analyzes the potential role of heat shock proteins in Alzheimer’s disease.

The idea goes like this:

Damaged or misfolded proteins → protein accumulation → cellular stress → neuronal damage

So, the researchers ask: what happens if we introduce “protective” molecules into the Alzheimer’s equation?

Because HSPs play a key role in protein protection mechanisms, they could potentially become part of strategies for combating neurodegenerative diseases.

How do the two studies we looked at connect? Heat exposure and heat shock proteins can be connected through the same idea: controlled thermal stress activates cellular adaptation and protection mechanisms.

How much sauna does Huberman recommend to improve health?

This is the protocol that Huberman typically recommends:

• Frequency: 2–3 times per week, progressively increasing to 4–7 times.

• Temperature: approximately 80–100 °C.

• Duration: 10–20 minute sessions.

The idea is not to seek the highest possible temperature or endure the longest possible session. As with any practice, adaptation is progressive.

Remember to always stay hydrated and avoid pushing yourself too hard. Adjust the duration, frequency, and temperature according to your tolerance and adaptation to heat. Even according to how you feel that particular day.

Conclusion: sauna and brain health, a relationship we are only beginning to understand

The relationship between sauna use and Alzheimer’s disease is super interesting. But there are still many questions to answer and hypotheses to validate. Today, we cannot say that sauna is a cure for Alzheimer’s disease.

What we can say is that it is a practice that can be part of a healthy lifestyle, offering many cardiovascular and metabolic benefits, and potentially benefits for brain health as well.

(*) The information in this article should not be taken as medical advice. If you have any questions or health conditions, consult with your doctor before incorporating sauna use into your routine.

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