As an enthusiast of cold water swimming, I previously explored its brain benefits. However, the emerging evidence on heat therapy fascinated me—particularly regarding its neurological advantages. This prompted a deeper investigation into the subject.

During my last trip to Finland and Sweden, I immersed myself in their sauna culture, learning that ‘sauna’ is pronounced ‘sow-na’ (with ‘ow’ rhyming with ‘how’), contrasting my South East London pronunciation.

Finnish saunas, reaching temperatures of 70°C to 110°C (158°F to 230°F) with low humidity, are extensively studied. Regular sauna use correlates with numerous physical benefits, such as reduced risks of high blood pressure, muscle disorders, and respiratory diseases. Recent research also identifies significant cognitive benefits, including fewer headaches, improved mental health, better sleep quality, and a decreased risk of dementia.

A large-scale study involving nearly 14,000 participants aged 30 to 69 tracked sauna habits over 39 years. The findings revealed that those who frequented saunas nine to twelve times a month exhibited a 19 percent reduction in dementia risk compared to those who visited less than four times a month.

Moreover, sauna bathing appears linked to various cognitive enhancements. For instance, a small trial involving 37 adults with chronic headaches compared those receiving headache management advice to participants who regularly attended saunas. The sauna group reported significantly reduced headache intensity.

Regular sauna use is also associated with lower risks of psychosis and increased vitality and social functioning in elderly individuals, reinforcing its potential cognitive benefits.

However, it’s crucial to recognize that not all heat treatments yield the same results. Various forms of heat therapy exist, each offering distinct benefits. For example, a trial with 26 individuals diagnosed with major depressive disorder showed that those receiving infrared heating sessions reported significant symptom reductions over six weeks compared to a sham treatment.

How Does Heat Therapy Benefit Brain Health?

Heat therapy’s efficacy appears closely linked to its anti-inflammatory effects. In a study following 2,269 middle-aged Finnish men, researchers found that individuals engaging in frequent sauna use exhibited reduced levels of inflammation, a factor significantly associated with depression and cognitive decline.

Another mechanism involves heat shock proteins, which are produced when body temperature rises during sauna use or exercise. These proteins help prevent misfolding of other proteins—a common feature in many neurological disorders, including Alzheimer’s disease.

Enhanced blood circulation also plays a role; heat exposure dilates blood vessels, thereby improving cardiovascular health. This indirect benefit to brain health can decrease risks associated with vascular dementia and Alzheimer’s disease.

Additionally, saunas may elevate brain-derived neurotrophic factor (BDNF) levels, vital for neuron growth. In an experiment with 34 men, participants receiving 12 to 24 sessions of infrared therapy displayed significantly higher BDNF levels and improved mental well-being compared to those doing low-intensity workouts.

Can Saunas Enhance Cognitive Skills?

Beyond long-term neurological advantages, the immediate effects of sauna sessions are promising. A study involving 16 men revealed that brain activity post-sauna sessions resembled a relaxed state, indicating potential improvements in task efficiency. Researchers suggest that heat therapy may help extend mental work capacity over prolonged periods.

However, excessive heat exposure can lead to fatigue and reduced cognitive function. Studies indicate that high-temperature environments may impair memory consolidation, making saunas less suitable for study sessions.

If you’re exploring heat therapy, check guidelines from the British Sauna Association to ensure safety, including limiting duration and staying hydrated.

Do Hot Baths Offer Similar Benefits?

If you lack access to saunas, could hot baths serve as an alternative? While they may partially replicate sauna benefits, the evidence is still inconclusive. According to Ali Qadiri from West Virginia University, warm baths do elevate core body temperature and can improve mood and relaxation. Still, he cautions that robust data on saunas and dementia prevention far outweighs that for baths.

My local lake offers both cold water swimming and sauna experiences, prompting me to consider their combined effects. A Japanese study on the practice known as totonou, or alternating between hot saunas and cold baths, revealed enhancements in relaxation and reduced alertness after several rounds.

While more research is needed to determine if this combination is more effective than using heat or cold therapy alone, the overall evidence supports potential cognitive boosts from regular sauna visits, reinforcing my commitment to explore more heat and cold therapy options.