Alzheimer’s Month: Turning Up the Heat on Prevention

September is Alzheimer’s Month — a reminder that while we can’t (yet) cure Alzheimer’s disease, there’s growing evidence we can do many things to reduce risk, slow progression, and support brain health. One of the more surprising tools in that toolbox? Regular sauna bathing.

Sauna & Alzheimer’s: What the Research Says

Several observational studies — especially those out of Finland — suggest that people who use saunas more often have a lower risk of Alzheimer's and dementia. For example:

• In one long-term Finnish study of over 2,300 middle-aged men, those who took 4–7 sauna sessions a week had about a 65% lower risk of Alzheimer’s compared to men who only went once per week. PubMed+2PMC+2

• The benefit seemed to be tied to more than just relaxation: frequent sauna use was associated with better vascular function (blood vessels working well), lower blood pressure, and reduced inflammation — all of which are believed to play roles in Alzheimer’s pathology. Alzheimer's Drug Discovery Foundation+2PubMed+2

Caveat: these are observational studies. They cannot prove sauna use causes reduced Alzheimer’s risk; they show correlation. Still, the size, duration and consistency of findings make them intriguing. PubMed+2Alzheimer's Drug Discovery Foundation+2

How Sauna Might Help

Here are some plausible mechanisms by which sauna exposure could be beneficial:

• Heat shock proteins: The body responds to heat by producing certain proteins that help cells cope with stress. These proteins may help in repairing damage or preventing harmful protein misfolding, which is central in Alzheimer’s. dementia.org.au

• Improved cardiovascular health: Regular sauna use tends to improve blood vessel function, reduce blood pressure, and enhance circulation. Since the brain depends on good blood flow, anything that supports vascular health can help protect cognitive function. Alzheimer's Drug Discovery Foundation+1

• Reduced inflammation & metabolic stress: Heat exposure may reduce systemic inflammation and improve metabolic markers — lower inflammation is one of the risk factors for Alzheimer’s. Alzheimer's Drug Discovery Foundation+2PMC+2

  
  

Big Picture: Lifestyle Habits That Help

Since Alzheimer’s is multi-factorial, sauna is unlikely to be a magic bullet. But combining sauna use with other healthy habits seems powerful. Research shows that people who follow several risk-reducing behaviours have much lower risk. National Institutes of Health (NIH)+2PubMed+2

Here are some evidence-backed habits:

Habit	What the research says / why it matters
Regular physical activity	Helps with cardiovascular health, reduces inflammation, supports brain plasticity. rushu.rush.edu+3National Institutes of Health (NIH)+3alzheimers.org.uk+3
Healthy diet (e.g. Mediterranean or MIND diet)	Diets rich in fruits, vegetables, whole grains, fish (healthy fats), low in trans/saturated fats are linked with lower Alzheimer’s risk. Mayo Clinic+2National Institutes of Health (NIH)+2
Don’t smoke; limit alcohol	Smoking is a known risk, as is heavy alcohol use. Quitting smoking and keeping alcohol moderate help. CDC+1
Manage cardiovascular & metabolic risks (blood pressure, diabetes, cholesterol)	These conditions—if uncontrolled—strain the brain, damage vessels, increase risk. CDC+2National Institute on Aging+2
Mental, social & cognitive engagement	Learning, socialising, staying mentally active builds “cognitive reserve” that helps buffer against decline. PubMed+2alzheimers.org.uk+2
Good sleep & hearing	Poor sleep, untreated hearing loss contribute to risk. Managing them helps. National Institute on Aging+1

Practical Tips: How to Incorporate Sauna Safely & Other Brain-Supporting Habits

If you're interested in using sauna as part of a brain health routine, here are sensible ways to do so — plus how to dovetail it with other lifestyle steps:

• Check with your doctor first, especially if you have heart disease, low blood pressure, respiratory issues, or take medications that affect those systems. Alzheimer's Drug Discovery Foundation

• Aim for multiple sessions per week, if possible. The Finnish study suggests substantial benefit when sauna was used 4–7 times/week, though even 2-3 times/week showed lower risk vs once/week. PubMed+1

• Keep sessions moderate: 5–15 minutes is often used in studies. Stay hydrated, avoid alcohol before sauna. Alzheimer's Drug Discovery Foundation

• Pair with regular aerobic exercise (e.g. brisk walking, cycling), strength training.

• Eat brain-friendly foods: lots of vegetables, berries, whole grains; fish; avoid heavy processed foods / saturated fats.

• Keep intellectually stimulated: read, puzzles, new skills. Stay socially connected.

• Make sure you’re getting good quality sleep and checking in on hearing/vision health.

  
  

Why It Matters Now

Alzheimer’s disease is one of the most feared diseases of aging—not only because it slowly steals memory, identity, independence, but because treatment options remain limited. Prevention (or risk reduction) is therefore urgent. Alzheimer’s Month gives us a chance to spotlight what we can do now, even if the perfect cure is still out of reach.

Final Thoughts

While sauna bathing won’t guarantee protection from Alzheimer’s, the growing body of evidence suggests it could be a helpful piece in the prevention puzzle—especially when combined with other healthy habits. Starting today, small changes add up: whether that’s trying out that sauna session (if safe for you), adding more veggies, or going for a walk.