Daily, science-backed health insights — in under 2 minutes

✅ Today’s Bite: The Sauna Effect

Hey there —

No workouts. No supplements. Just heat.

Today’s research might convince you to book a sauna session — or five.

📚 The Research

Using a sauna 4–7 times per week cuts the risk of sudden cardiac death by 60%.

A long-term study in JAMA Internal Medicine followed 2,300+ middle-aged men for over 20 years. Those who used a sauna regularly (4–7x/week) had dramatically lower risks of fatal heart events compared to those who used it once a week or less.

The more sauna sessions per week, the greater the protection.

🧠 Why It Matters

Regular sauna use isn’t just relaxing — it’s cardiovascular therapy. It improves circulation, mimics moderate-intensity cardio, and lowers blood pressure.

It’s not just “sweat and chill.” It’s clinically proven stress and heart support.

⚡ The Research

Laukkanen, Tanjaniina, et al. “Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events.” JAMA Internal Medicine, vol. 175, no. 4, 2015, pp. 542–548.

📌 Bite-Sized Fact

🧖 Sauna use also reduces risk of dementia and Alzheimer’s
💓 30 minutes in heat improves endothelial function like cardio
🧘 Sauna after workouts reduces cortisol and boosts relaxation

🔁 Try This Today

Check if your local gym or spa has a sauna — and start with 15–20 minutes.
Aim for 3x/week to start and build from there.
Hydrate well and cool down gradually afterward.

No sauna nearby? Try hot baths or infrared panels to simulate similar benefits.

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✌️ Until Tomorrow

Start your day smart. Start with Research Bites.

— Team Research Bites