Four weeks of using the sauna increased resting anti-inflammatory biomarkers (IL-10) and this adaptation happened faster in the already physically active. There was also a small increase in some of the heat shock proteins.

The sauna protocol used in this study was a little different than other studies I have talked about. This study used two 15 minutes in 208 degrees F separated by a 5-minute cool shower. Previous studies that have shown cardiovascular and brain benefits used a 174 degree F sauna for at least 20 minutes, 4 times a week.

If you have not already, check out my podcast with Dr. Jari Laukkannen, one of the world’s leading sauna researchers. He gets into the specifics on his research on sauna use for the prevention of cardiovascular disease and Alzheimer’s disease. We also talk about what heat shock proteins are and how they may play a role in Alzheimer’s disease prevention.

Episode link: https://www.foundmyfitness.com/episodes/jari-laukkanen