Saunas and hot tubs are the epitome of relaxation. With bubbles bouncing around your body and heat wrapping you like a blanket, they soothe your muscles and mind. But beyond relaxation, could there be even more to these heated havens?
The answer is a resounding, undeniable yes. Research has shown that saunas and hot tubs promise more than just tranquility—they provide neurological benefits that may help unlock peak performance and extend your healthspan. These heated environments induce mild hyperthermia by raising your core body temperature from its normal 98°F to 101–104°F. Whole-body repeated hyperthermia significantly boosts brain-derived neurotrophic factor (BDNF) and irisin, as demonstrated by Glazachev et al. (2021). BDNF and irisin are proteins that enhance brain health by promoting neuronal growth, migration, survival, and synaptic plasticity—the brain’s ability to create new neural connections, which underpins learning and memory. Glazachev et al. (2020) also found that increased BDNF levels from repeated hyperthermia exposure correlated with improved quality of life and reduced anxiety, further suggesting these heated havens might contribute to a healthier, happier life.
Heat stress from saunas and hot tubs also triggers hormesis, an adaptive biological response that strengthens the body’s ability to repair itself and withstand future stressors. It is essentially your body’s own way of building an internal army, preparing your cells for battle by activating repair mechanisms, fortifying defenses, and boosting resilience. This hormetic response includes the activation of heat shock proteins (HSPs), which stabilize and protect other protein structures to prevent misfolding and aggregation in the brain, processes implicated in neurodegenerative diseases such as Alzheimer’s, Parkinson’s, and Huntington’s. HSPs may also slow muscle atrophy, promote slow-wave sleep, and support longevity (Patrick & Johnson, 2021; Simonva et al., 2022). In sum, HSPs are powerful agents of protection activated by saunas and hot tubs.
Patrick & Johnson (2021) describe sauna use as a “lifestyle practice to extend [your] healthspan,” with benefits that go beyond brain health. Regular sauna use may protect against cardiovascular disease, preserve muscle mass to counteract age-related muscle loss (i.e., sarcopenia), and even reduce morbidity and mortality. These many benefits reinforce the relationship between saunas, health optimization, and longevity.
In conclusion, saunas and hot tubs offer more than just relaxation—they are scientifically backed tools to ‘heat up’ your brainpower. By embracing the heat, you may unlock your peak performance.
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