Infrared Sauna: Why, How and When Not To #3578

What is an Infrared Sauna:

You may already be familiar with saunas in the traditional steam form. Infrared saunas differ from traditional steam saunas in a few ways. The most significant difference is how each sauna heats the body. Traditional saunas work by heating the surrounding air, which in turn warms the user from the outside in. The infrared sauna uses infrared light to penetrate the body, reaching up to three inches deep, and raises the body’s core temperature. This means they heat you from the inside out! As a result, infrared saunas don’t need to reach as high a temperature for users to experience their benefits.

Hot shock proteins:

Infrared sauna therapy triggers the production of heat shock proteins (HSPs), which help protect the body from heat stress. These proteins are found in all cells and play a key role in keeping your body healthy. They support your immune system, help regulate how cells function, and assist in the repair and renewal of damaged cells.

By increasing HSP levels, your body becomes better at protecting itself from damage, ensuring that proteins stay in good shape. This process not only helps with recovery but also strengthens your body’s ability to handle stress and maintain overall health.

Let’s Talk Benefits:

Sauna therapy has been around for centuries and really has withheld the test of time for its numerous health benefits, and with the development of infrared technology, it has become even more effective.

Improved Detoxification:

Infrared saunas are highly effective at promoting deep detoxification. They work by raising the body’s core temperature, which triggers a deep, cleansing sweat. Sweating is one of the body’s primary ways to naturally remove toxins. Research has shown that this process is particularly effective in eliminating heavy metals from the body.

Improved Immunity:

Infrared saunas raise the body’s core temperature, effectively activating the immune system. Similar to how a fever triggers a defense response, this temperature rise stimulates white blood cells, lymphocytes, neutrophils, and interferons to fight off bacteria, viruses, fungi, and other pathogens. Additionally, infrared sauna use creates the right amount of stress, a mild challenge that boosts the body’s resilience, gradually strengthening the immune system over time.

Improved Energy:

Many users of infrared saunas report experiencing increased energy levels as a positive side effect of regular use. This boost in energy is largely attributed to the sauna’s detoxifying benefits, which help eliminate toxins from the body, along with the improved blood flow and circulation it promotes. As circulation enhances, oxygen and nutrients are delivered more efficiently to the cells, contributing to overall vitality and a refreshed feeling.

Anti-Aging and Skin Health Benefits:

Regular sauna use has been shown to enhance the skin’s epidermal barrier, promoting better hydration and a healthier complexion. The infrared light is absorbed by fibroblast cells, boosting the production of collagen and elastin. This process can help reduce fine lines and improve the appearance of hyperpigmentation and photo-aging.

Reduction in Chronic Pain:

Infrared saunas are highly effective at enhancing circulation and oxygenation while reducing inflammation, making them a powerful therapeutic option for alleviating chronic pain. Research has confirmed their benefits for individuals suffering from various chronic pain conditions, including fibromyalgia, migraines, and arthritis.

Lowered Inflammation:

Inflammation is a key factor in many diseases and the aging process, including “inflammaging,” which causes wrinkles, sagging, and sunken skin. Infrared saunas help reduce inflammation by using deep heat to increase blood flow, promote healing, and flush out toxins. Regular use can support skin rejuvenation and healthier aging by targeting the root of inflammaging.

Enhanced Heart and Brain Health:

Infrared saunas are a great way to improve heart and brain health. Research shows that brain-derived neurotrophic factor (BDNF), which enhances memory and brain function, is often low in conditions like depression and Alzheimer’s. However, BDNF levels rise with heat stress. A large study found that using the sauna 4 to 7 times per week reduced the risk of developing Alzheimer’s by 65% compared to weekly users. Regular sauna use also promotes cardiovascular health by improving circulation, increasing heart rate, and lowering blood pressure.

Elevates Mood, Aids in Stress and Anxiety Management:

While the exact way infrared saunas work isn’t fully known, many studies show they can help improve mood and manage stress, depression, and anxiety. This may be because they lower inflammation and boost circulation, which helps deliver nutrients and oxygen to tissues.

Studies have shown sauna use was found to help reduce depression symptoms. After weeks of regular sauna uses people have been shown to experience fewer depressive symptoms, better appetite, and less anxiety compared to those in the control group.

How to Use an Infrared Sauna:

If you are new to infrared sauna therapy, it is suggested you start with short sessions and build upward. Starting at 5 minutes and building up to 20-30 minutes is a great aim.

The best thong about using a sauna is there is no perfect time! This is something thtat can just be slotted into your time. Using the sauna in the evening may promote relaxation and improved sleep. Using it in the morning can help you begin your day in a more restorative state.

Here are some of my tips for infrared sauna usage:

  • Exercise before a sauna session can give your body a head start in thermal heating.
  • Hydrate with plenty of filtered water both before and after the sauna to replenish fluids lost via sweat. We love to add electrolytes to my water. Or make a homemade electrolyte drink with a squeeze of lemon and a pinch of mineral salt!
  • Always follow your sauna with a shower in order to wash away toxins.

Contraindications:

We do not recommend those who are pregnant or nursing to use the sauna.

Similarly, caution should always be used with elderly and younger populations.

Underlying conditions such as heart problems, medication usage or heat sensitivity folks should talk with their practitioner.

As always, it’s a great idea to talk with your medical provider before beginning a new therapeutic measure such as an infrared sauna.

Do not ride it out, If you are not feeling right in the sauna you should leave, rehydrate and cool down.