Sauna / heat exposure
Also known as: sauna bathing, heat therapy, infrared sauna
Regular sauna use (80-100°C, 15-20 min) is associated with reduced cardiovascular mortality and heat shock protein activation.
How to do it
- 1Traditional sauna: 80-100°C for 15-20 minutes
- 2Or infrared sauna: 50-60°C for 30-40 minutes
- 32-4 sessions per week
- 4Hydrate before and after
- 5Cool down naturally or with cold exposure after
Safety notes
Studies on Sauna / heat exposure (190)
Analysis of Interleukin 8 (IL-8) Levels, Blood Urea Nitrogen/Albumin Ratio, Pneumonia Severity Index, and Length of Stay in Patients Undergoing Pulmonary Rehabilitation and Shortwave Diathermy.
Carrissa Primaputri C (2025) · Medicinski glasnik : official publication of the Medical Association of Zenica-Doboj Canton, Bosnia and Herzegovina
Network pharmacology-based analysis of the antithrombotic clinical efficacy and antithrombotic mechanism of Huoxue Jiedu prescription in the treatment of polycythemia vera with heat toxin and blood stasis syndrome.
Yumin Z (2025) · Journal of traditional Chinese medicine = Chung i tsa chih ying wen pan
[Non-pharmacological interventions in chronic prostatitis/chronic pelvic pain syndrome: A network meta-analysis].
Wei XH (2025) · Zhonghua nan ke xue = National journal of andrology
Expression of Concern on "Effect of radial shock wave and ultrasound therapy combined with traditional physical therapy exercises on foot function and dorsiflexion range in plantar fasciitis: a prospective randomized clinical trial".
Authors Listed N (2026) · European review for medical and pharmacological sciences
Effects of radial extracorporeal shock wave and kinesio taping on pain, quality of life, hand function and ultrasonographic measurement of median nerve cross-sectional area in patients with carpal tunnel syndrome: a single-blind randomized controlled trial.
Bilicier N (2025) · Irish journal of medical science
Hyperthermic intraperitoneal chemotherapy (HIPEC) for primary advanced-stage or recurrent ovarian cancer: A systematic review and meta-analysis of randomized control trials.
Guerra GB (2025) · European journal of surgical oncology : the journal of the European Society of Surgical Oncology and the British Association of Surgical Oncology
[Multicenter, randomized, open-label, and positive-controlled clinical trial of Pien Tze Huang Capsules combined with Compound Pien Tze Huang Hemorrhoid Ointment in postoperative management of mixed hemorrhoids].
Han SS (2025) · Zhongguo Zhong yao za zhi = Zhongguo zhongyao zazhi = China journal of Chinese materia medica · n=240
[Study on the treatment of chronic nonbacterial prostatitis caused by dampness-heat stasis with Oxalis Formula combined with transacupuncture].
Lou Q (2025) · Zhonghua nan ke xue = National journal of andrology
LEAP-008: Lenvatinib Plus Pembrolizumab for Metastatic NSCLC That Has Progressed After an Anti-Programmed Cell Death Protein 1 or Anti-Programmed Cell Death Ligand 1 Plus Platinum Chemotherapy.
Leighl NB (2025) · Journal of thoracic oncology : official publication of the International Association for the Study of Lung Cancer
A Single-Center, Blinded, Split-Body, Randomized Clinical Trial of High-Intensity, Parallel Ultrasound Beams Versus Microfocused Ultrasound With Visualization for the Treatment of Upper Inner Arm Skin Laxity.
Loyal J (2026) · Dermatologic surgery : official publication for American Society for Dermatologic Surgery [et al.]
Role of Extracorporeal Shock Wave Therapy in Treatment of Plantar Fasciitis.
Sarker S (2025) · Mymensingh medical journal : MMJ · n=74
[Guihuang Formula for type III prostatitis with damp-heat stasis syndrome in the essence chamber: A clinical trial].
Gao QH (2024) · Zhonghua nan ke xue = National journal of andrology
Efficacy and Safety of MT104, A Dietary Supplement Based on Cuscuta Seeds and Heat-Killed Probiotics, on Cognitive Function in Patients with Mild Cognitive Impairment: A 12-Week, Multicenter, Randomized, Double-Blind, Placebo-Controlled Clinical Trial.
Kim BH (2025) · Journal of medicinal food
Efficacy of hyperthermic intraperitoneal chemotherapy in advanced ovarian cancer: a bibliometric analysis and updated meta-analysis.
Wei J (2026) · European journal of surgical oncology : the journal of the European Society of Surgical Oncology and the British Association of Surgical Oncology
Comparative Effectiveness of Ultrasound Versus Low-Level Laser in de Quervain's Tenosynovitis.
Farooq M (2025) · Alternative therapies in health and medicine
[Intraoperative Shock-Wave Application in Scaphoid Reconstruction with Non-Vascularised Bone Grafts: A Randomised Controlled Trial].
Mühldorfer-Fodor M (2025) · Handchirurgie, Mikrochirurgie, plastische Chirurgie : Organ der Deutschsprachigen Arbeitsgemeinschaft fur Handchirurgie : Organ der Deutschsprachigen Arbeitsgemeinschaft fur Mikrochirurgie der Peripheren Nerven und Gefasse : Organ der V... · n=93
[A randomized positive parallel-controlled clinical study of Dibai Yijing Formula for the treatment of male infertility with essence deficiency in the kidney and damp-heat type in the essence chamber].
Wu S (2024) · Zhonghua nan ke xue = National journal of andrology
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