Heart surgeon reveals four rules for a perfect sauna session

Stepping into a sauna could be a powerful prescription for longevity, provided you follow the right protocol.

Dr Jeremy London, a board-certified cardiothoracic surgeon with 25 years of experience, has shared his personal routine for maximising the rewards of "sweating it out."

Writing on Instagram on 10 February, the heart expert explained that consistent heat therapy can reduce cardiovascular disease and all-cause mortality.

The first rule of Dr London’s protocol might surprise many: wear a hat. This helps regulate head temperature and protects the scalp, which he says "will increase your tolerance to heat, which means you can stay in longer."

Beyond comfort, the goal is to trigger the release of heat shock proteins, which are linked to a lower risk of neurodegenerative conditions like Alzheimer’s.

To achieve this, he recommends a temperature between 80 and 90 degrees Celsius for 10 to 20 minutes, repeated three to four times a week.

Hydration is the final, non-negotiable step. Because a heavy session can result in losing up to two pounds of water weight, Dr London drinks at least 24 ounces of water enriched with electrolytes.

"There's nothing worse than waking up in the middle of the night with terrible leg cramps," he warns, noting that sodium, potassium, and magnesium must be replaced.

While infrared options are popular, the surgeon highlights that traditional Finnish saunas currently boast the strongest data.

For those looking to start, his advice is simple: "start small and increase your time or temperature as your tolerance builds."

Note for readers: This article is meant for informational purposes only and is not a replacement for professional healthcare advice. It is based on social media user-generated content.