12 Health Benefits of Infrared Sauna
written by Ronald Grisanti D.C., D.A.B.C.O., DACBN, MS, CFMP
What are Infrared Saunas?
An Infrared Sauna is a type of sauna that uses infrared heaters to emit infrared light, which is then absorbed by the skin's surface. Infrared saunas heat the body directly and the lamps focus a penetrating warmth directly on your skin bringing heat-therapy benefits. While traditional methods crank up the air temperature within an entire sauna, Infrared sauna technology allows for a more comfortable and lower temperature experience while still providing numerous health benefits.
Temperatures in infrared saunas typically land between 38 to 70 degrees.
12 Health Benefits of Infrared Saunas
1. Detoxification
Infrared saunas can enhance detoxification by increasing your body's core temperature, which promotes sweating. Sweating caused by the infrared sauna heat has been found to eliminate toxins stored in fat cells at a cellular level, including heavy metals and environmental chemicals.
2. Improved Circulation
The infrared heat stimulates blood flow by dilating blood vessels and enhancing circulation. This improved blood flow helps deliver oxygen and nutrients more effectively to muscles and tissues, aiding in recovery and overall health.
3. Pain Relief-Reduces Inflammation
Infrared heat penetrates deep into joints, muscles, and tissues, alleviating pain from conditions like arthritis, fibromyalgia, and muscle spasms. The increased circulation helps reduce inflammation at a cellular level and promotes healing. Sauna therapy may significantly reduce pain and stiffness associated with chronic conditions like rheumatoid arthritis and fibromyalgia.
Infrared light therapy can increase blood flow, stimulates the production of nitric oxide and promotes collagen production which can help reduce inflammation.
Infrared saunas can decrease inflammatory biomarkers, such as C-reactive protein and interleukin-6
4. Weight Loss
Regular use of an infrared sauna can boost your heart rate and metabolic rate, akin to moderate exercise. This increase in metabolic rate helps burn calories and supports weight loss efforts, making it a useful addition to a weight management program. Infrared saunas can burn 400–600 calories in 30 minutes.
5. Skin Purification
Some studies have found that infrared saunas aid in skin revitalization boosting collagen production (a protein that is essential for maintaining skin elasticity and firmness) leading to smoother, more youthful-looking skin. The heat and sweating in saunas open up pores, expelling dirt and dead skin cells.
6. Relaxation
The high temperatures in a sauna cause your body to release endorphins and help balance cortisol levels enhancing mood and create a sense of well-being.
7. Improved Sleep
Infrared saunas can help promote better sleep by relaxing the body and mind. The deep heat therapy aids in lowering stress levels and balancing hormones that affect sleep patterns, contributing to more restful and restorative sleep.
Infrared sauna therapy creates biochemical changes in your body. It causes the release of dopamine, the conduit of serotonin and makes more serotonin available to the pineal to make into melatonin.
8. Enhanced Immunity
The heat from an infrared sauna raises the body's core temperature, which mimics a fever and stimulates the immune system. A 1% increase in body temperature can increase immunity by 40%.
The heat from an infrared sauna increases the body's production of white blood cells, which are the immune system's first line of defense against infection
9. Muscle Recovery
The enhanced blood flow and increased oxygen supply to the muscles reduce soreness and inflammation, promoting faster healing and improved performance.
10. Cardiovascular Health
Regular use of an infrared sauna has been shown to improve cardiovascular health by lowering blood pressure, enhancing endothelial function, and increasing heart rate.
Infrared sauna use may improve cardiovascular function by enhancing circulation, reducing blood pressure, and promoting better heart health. The heat from the infrared light causes the blood vessels to dilate, which increases blood flow and improves circulation. This effect has been said to mimic the benefits of moderate exercise, as the heart rate increases to pump more blood, delivering oxygen and nutrients more efficiently throughout the body.
Regular infrared sauna use has been shown to improve lipid profiles. Research has shown that total cholesterol and LDL cholesterol decreased after three weeks of sauna use in men and blood plasma volume increased. In women, research has shown a decrease in total cholesterol and LDL cholesterol and an increase in HDL cholesterol after two weeks of sauna therapy.
11: Improves Insulin Sensitivity (May reduce Insulin Resistance)
Studies have shown that the infrared sauna leads to insulin sensitivity, increases lean muscles, and reduces fat by changing the hormonal environment which all aid in weight loss.
12: Improves Pulmonary (Lung) Function
Infrared saunas have the potential to improve lung function and help with lung-related health conditions
Tips for Using Infrared Saunas
1: Start Low and Slow.
Start at something like 45 degrees for five to 10 minutes and gradually work your way up to a level that you feel comfortable with.
Start with shorter sessions, especially if you're new to infrared saunas. Begin with 10-15 minutes and gradually increase the duration as your body becomes accustomed to the heat. Most users find that 30-40 minute sessions provide the best results without causing discomfort.
2: Max time.
Even if you're an experienced sauna user, keep sessions below 30 minutes to avoid putting too much stress on your body. It's best to limit visits to three to four times a week, too. Regular use of an infrared sauna yields the best results. Aim for 3-4 sessions per week for general wellness. Always listen to your body and adjust accordingly.
3: Temperature
Infrared saunas typically operate at lower temperatures than traditional saunas, usually between 38°C to 70°C. Find a temperature that feels comfortable and effective for you. It's important not to overheat; the goal is to sweat and relax, not to endure extreme heat.
4: Stay hydrated.
The sweat that pours out during a sauna session can leave your body's fluid levels low. Staying well-hydrated is crucial before and after using an infrared sauna to ensure your body can effectively flush out toxins and maintain optimal hydration levels. Drink plenty of water before your session to ensure you're well-hydrated. During the session, have a water bottle handy to sip on, and continue to drink water afterward to replace fluids lost through sweating.
It is important to replenish electrolytes after a sauna because sweating in a sauna can cause you to lose a significant amount of water and electrolytes.
Electrolytes like potassium, sodium, calcium, and magnesium are essential for regulating muscle contractions, balancing pH levels, and maintaining fluid balance.
5: What to Wear
Wear light, comfortable clothing or a towel during your sauna session. Avoid heavy or restrictive clothing that can hinder sweating and cause discomfort. Light clothing allows your skin to breathe and maximizes the effectiveness of the infrared heat.
Risks of Infrared Sauna
You also may want to avoid using infrared saunas in certain situations, including if:
You have multiple sclerosis.
You're pregnant.
If you have any pre-existing medical conditions, check with your healthcare provider before starting an infrared sauna routine
Click here to see the list of contraindications to sauna usage on our website
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3916915/
https://www.sciencedirect.com/science/article/pii/S0531556521002916?via%3Dihub
https://journals.sagepub.com/doi/10.1177/2050312118798941
https://pubmed.ncbi.nlm.nih.gov/29209938/
https://www.sciencedirect.com/science/article/abs/pii/S1071916404008061
https://pubmed.ncbi.nlm.nih.gov/31950931/
https://link.springer.com/article/10.1007/s10067-008-0977-y
https://pubmed.ncbi.nlm.nih.gov/19602651/
https://ijomeh.eu/The-effect-of-sauna-bathing-on-lipid-profile-in-young-physically-active-male-subjects,2016,0,2.html
https://pubmed.ncbi.nlm.nih.gov/19203842/
https://www.sciencedirect.com/science/article/abs/pii/S0306456523001924
https://pubmed.ncbi.nlm.nih.gov/2596966/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2718593/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6131272/
** Always consult with a physician or healthcare practitioner with significant integrative or functional medicine training before starting any of the above recommendations.
The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Dr. Grisanti and his functional medicine community. Dr. Grisanti encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.