Routine sauna use and disease prevention

Contributed by Nicholas E. Blonien, D.O.

Hitting a hot sauna may be a daunting thought after fighting a fire for hours, but it could help clear toxicants from the body and boost cardiovascular health.

While utilizing sauna therapy for enhancing the clearance of toxic chemicals and cancer-causing compounds is still being studied, the cardiovascular benefits of routine sauna use are much clearer. And remember, cardiovascular disease is a leading cause of firefighter illness and death.

The sauna environment (that is, extreme heat with or without humidity) triggers a physiologic response in the body that is quite similar to aerobic exercise. Core temperature rises, heart rate increases, peripheral blood vessels in the skin dilate and sweating ensues. Repeating this practice causes the body to adapt and can result in the following health benefits:

  • Lower blood pressure
  • Improved circulation
  • Reduced inflammation
  • Improved cholesterol levels
  • Improved mental well-being
  • Improved tolerance to heat exposure (acclimatization)

Many of these results are similar to the benefits of exercise.

Overall, routine sauna bathing multiple times per week appears to profoundly improve heart health and decrease risk of all-cause mortality. For firefighters without serious health conditions, sauna use is a simple practice that may lead to boosting performance and heart health.

Practice points

  • Aim for 20-30 minute sauna sessions, at least twice per week, at or near the temperature of 170 degrees Fahrenheit. More frequent use (four to seven times per week) has been shown to be more beneficial, yet shorter and cooler sessions can still be somewhat helpful.
  • Stay hydrated in the sauna. Bring a water bottle to drink from while inside.
  • Ease into it. The high-heat environment may be unsettling at first. You can certainly start with shorter and/or cooler sessions, advancing to goal temperature and duration over time.
  • Confirm you’re healthy enough for sauna therapy. For most firefighters, this shouldn’t be an issue, but sauna is intended to place stress on the body (like exercise). Make sure to talk with your doctor about sauna use before starting. For men, sauna use can decrease fertility. So if you’re trying to start a family, you may want to hold off.

For a deeper dive into how sauna therapy works and why it’s beneficial, you might enjoy Dr. Rhonda Patrick’s summary webpage.

Protect your department from cancer and cardiovascular disease

MnFIRE training provides more guidance and support for firefighters around health and wellness activities like this that can help protect them against cancer and cardiovascular disease. Sign up your department for a FREE training here.

Recent News

Same team, new titles: MnFIRE leadership update
July 8, 2025
Getting to know yourself better
June 25, 2025
Keeping alcohol use in check
June 11, 2025
Signs and support for post-traumatic stress injury/disorder
May 23, 2025
A quick guide for mindful living practices
May 7, 2025
Know the facts on testicular cancer
April 23, 2025
Comments Box SVG iconsUsed for the like, share, comment, and reaction icons

The 2025 MnFORE Golf Tournament was full of celebration, camaraderie, and chipping in to support a cause we all care about. Golfers, volunteers and sponsors – your participation makes immeasurable impacts in the lives of our state's firefighters. Thanks for an un-fore-gettable day! 🏌️ ... See MoreSee Less

The 2025 MnFORE Golf Tournament was full of celebration, camaraderie, and chipping in to support a cause we all care about. Golfers, volunteers and sponsors – your participation makes immeasurable impacts in the lives of our states firefighters. Thanks for an un-fore-gettable day! 🏌️Image attachmentImage attachment+7Image attachment

Last but not least, we recognize our MnFORE Premier Hole Sponsors:

Heiman Fire Equipment
Meuser, Yackley & Rowland Law Office
TSR Injury Law
Arko Companies
Optum
Restorations by Highmark
The Parr McKnight Wealth Management Group
PRO Network

Thanks to all of our 2025 sponsors for making MnFORE a fantastic event for all to enjoy, and most of all, for supporting our state's hometown heroes. See you tomorrow! 🏌️
... See MoreSee Less

Last but not least, we recognize our MnFORE Premier Hole Sponsors: 

Heiman Fire Equipment 
Meuser, Yackley & Rowland Law Office 
TSR Injury Law 
Arko Companies 
Optum 
Restorations by Highmark
The Parr McKnight Wealth Management Group 
PRO Network 

Thanks to all of our 2025 sponsors for making MnFORE a fantastic event for all to enjoy, and most of all, for supporting our states hometown heroes. See you tomorrow! 🏌️

Next, we acknowledge our Driving Range & Cart Sponsors, Farmington Firefighters Relief Association and MacQueen Emergency Solutions! MnFORE wouldn't be the same without you, and we are thankful for your dedication to the health and well-being of Minnesota firefighters. ⛳ ... See MoreSee Less

Next, we acknowledge our Driving Range & Cart Sponsors, Farmington Firefighters Relief Association and MacQueen Emergency Solutions! MnFORE wouldnt be the same without you, and we are thankful for your dedication to the health and well-being of Minnesota firefighters. ⛳

Thanks to our Meal Sponsors, Lindstrom Restoration and MESFire, for keeping us fed and nourished at MnFORE! On top of funding the day's food, your year-round commitment to Minnesota firefighters is admired and appreciated. 🧑‍🚒 ... See MoreSee Less

Thanks to our Meal Sponsors, Lindstrom Restoration and MESFire, for keeping us fed and nourished at MnFORE! On top of funding the days food, your year-round commitment to Minnesota firefighters is admired and appreciated. 🧑‍🚒
Load more
Skip to content