Heat therapy: the key to a long and healthy life

Regular exposure to heat has proven to be a powerful way to improve health and even extend lifespan. Studies show that if you raise your core temperature by at least 0.5°C two to three times a week – for example by sitting in a Health Mate at 50–55°C for 30 minutes or in a heat cabin (mid-wave infrared or Finnish sauna) at 80–90°C for 20 minutes – your risk of premature death can decrease by as much as 27%. If you do this four times a week, the risk of early death can drop by 40%, and the chance of dying from cardiovascular disease by 50%.

For comparison:

• improving your VO2 max by 50% (intense cardio training) reduces the chance of early death by 35%

• the Mediterranean diet reduces the risk of premature death by 20%

This makes heat therapy one of the most powerful and simple ways to boost your health. But how exactly does it work in the body?

Heat: a boost for relaxation and recovery

Heat has a profound effect on the parasympathetic nervous system (PNS), which is responsible for rest and recovery. Exposure to heat causes the following:• vasodilation: blood vessels widen, allowing oxygen and nutrients to be transported more efficiently. this promotes relaxation and relieves muscle tension• reduction in heart rate and blood pressure: the vagus nerve is activated, leading to a deep state of relaxation• thermoregulation and sweating: during heat exposure, body temperature rises, after which cooling down provides a calming effect• better sleep and muscle relaxation: heat increases melatonin production (the sleep hormone) and stimulates acetylcholine, which helps muscles relax

Effect: heat helps your body relax and supports physical recovery

Heat and stress: the impact on cortisol and mental well-being

Cortisol, the main stress hormone, plays a major role in burnout and chronic stress. heat therapy has a double effect on it:

1. during the session, cortisol rises slightly in response to the heat

2. after your session, cortisol drops, as the parasympathetic nervous system is activated

In addition, heat has a direct positive effect on mental health:

• increased serotonin and dopamine: these neurotransmitters produce feelings of happiness and have an antidepressant effect

• less inflammation: chronic stress and depression often go hand in hand with inflammation. heat activates an anti-inflammatory pathway that reduces inflammation

• better sleep quality: heat helps you sleep deeper and longer, contributing to physical and mental recovery

Effect: heat therapy reduces stress, helps with burnout/depression, and improves mental balance

What else happens in your body due to heat?

Heat also causes a series of physiological responses that improve your health on multiple levels:

• better circulation: blood vessels dilate, allowing oxygen and nutrients to be transported more efficiently

• increased heart rate during exposure: this acts as a mild cardio workout and is good for your heart

• immune system is activated: the rise in core temperature stimulates natural defense mechanisms

• detoxification through sweating: the body eliminates toxins and waste more quickly

• FOXO3 activation: this gene, involved in DNA repair and cell renewal, is activated by heat. people with high FOXO3 activity are 270% more likely to live beyond 100 years

Effect: heat therapy improves heart health, metabolism, cell repair, and the immune system, while helping the body function more efficiently

Conclusion: make heat a regular part of your health routine

Heat therapy has proven effects on both body and mind. by regularly raising your core temperature, you can:

✓ increase your life expectancy

✓ improve your cardiovascular health

✓ reduce stress and burnout

✓ lower inflammation and strengthen your immune system

✓ sleep better and improve your mental well-being

Scientific literature shows that the higher the heat dose, the greater the effect. with a Health Mate sauna, you can comfortably reach the right heat dose (30–45 min at 55–60°C). in a heat cabin (Finnish/full spectrum/mid-wave IR sauna), this is typically too intense (20–35 min at 80–100°C).

Make heat therapy a regular part of your routine and experience the powerful benefits for yourself!