10 Most Important Benefits of Infrared Sauna Use
TL;DR: Using an infrared sauna has many health benefits
These include
- Relaxation and meditation
- Better Sleep
- Better Blood Circulation
- Weight loss
- Improved skin health
- Detoxification
- Improved immune system
- Improved cardiovascular health
- Reduced inflammation and pain relief
- Helps with Arthritis
“If you get into a sauna for 30 minutes twice a week or three times per week you reduce the likelihood of dying of a cardiovascular event by 27%. If you do it four or more times per week you reduce the probability of dying by 50% of a cardiovascular event”
Andrew Huberman Ph.D – Huberman Lab
1. Relaxation and meditation
Sitting in an infrared sauna can be a very relaxing and meditative experience. Infrared saunas are often considered to be effective for relaxation due to their ability to promote a deep, penetrating heat that can help to reduce stress and tension.
The heat generated by infrared saunas can cause a decrease in cortisol, the stress hormone, and an increase in endorphins, the “feel-good” hormone, which can promote a sense of calm and well-being. It’s important to note that while infrared saunas can be beneficial for relaxation, they may not be suitable for everyone. Some people may have medical conditions or take medications that make it unsafe for them to use infrared saunas. It’s always recommended to consult with a healthcare professional before using an infrared sauna.
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2. Better Sleep
An infrared sauna’s calming and stress-relieving benefits may contribute to better sleep. The deep, penetrating heat generated by infrared saunas can cause a decrease in cortisol, the stress hormone, and an increase in melatonin, the hormone that regulates sleep. This can help to improve sleep quality and make it easier to fall asleep and stay asleep.
Additionally, the relaxation and stress-reducing effects of an infrared sauna session can also help to improve sleep. However, it’s important to note that more research is needed to understand the effects of infrared saunas on sleep fully.
Additionally, while infrared saunas may improve sleep for some people, they may not be suitable for everyone. Figures showed that deep sleep increased by 70% in the first 2 hours and around 45% during 6 hours. A state of relaxation increased significantly after the sauna.
Study: Place Consumption: The Sauna, the Finns and Their Practices
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3. Better Blood Circulation
Infrared saunas can improve blood circulation. The deep, penetrating heat generated by infrared saunas can cause the blood vessels to dilate, which can increase blood flow and oxygenation to the body’s tissues. This can help to improve circulation, especially in areas of the body that may have poor circulation, such as the feet and hands.
The increased blood flow can also bring more oxygen and nutrients to the muscles, which can help to reduce muscle soreness and stiffness and promote faster recovery after exercise.
An ordinary sauna bath increases cardiac workload by about as much as moderate or vigorous walking.
Study: Sauna bather’s circulation
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4. Weight loss
Infrared saunas have been claimed to have potential benefits for weight loss. The deep, penetrating heat generated by infrared saunas can cause a perspiration response that can help to remove toxins from the body and aid in weight loss. Additionally, the heat can also increase heart rate and metabolism, which can help to burn calories and promote weight loss.
However, it’s important to note that while infrared saunas can aid in weight loss, they should not be considered as a replacement for a healthy diet and regular exercise. Weight loss is primarily achieved by creating a calorie deficit, which means burning more calories than you consume. Saunas can help with weight loss by promoting sweating and by increasing heart rate, but it’s not a significant amount of calories burned.
It’s also important to note that some studies have found that infrared sauna sessions do not significantly increase energy expenditure or promote weight loss.
Study: A two-phase, sauna weight loss study conducted by Binghamton University in New York
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5. Improved skin health
Infrared saunas have been claimed to have potential benefits for the skin. The heat generated by infrared saunas can help to increase blood flow and oxygenation to the skin, which can help to improve the skin’s elasticity and reduce the appearance of fine lines and wrinkles. Additionally, the heat generated by infrared saunas can also help to open up the pores and promote the removal of toxins and impurities, which can help to improve the overall appearance and health of the skin.
The sweating that happens in the sauna can also help to remove impurities from the skin, and this can help to reduce acne and other skin conditions. The heat can also help to increase collagen production, which can make the skin look more youthful.
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6. Detoxification
Infrared saunas have been claimed to have potential benefits for detoxification. The deep, penetrating heat generated by infrared saunas can cause a perspiration response that can help to remove toxins from the body by promoting sweating. The sweat produced in an infrared sauna contains toxins such as heavy metals, and other impurities that can be expelled from the body.
It’s important to note that while infrared saunas can be beneficial for detoxification, they should not be considered as a replacement for a healthy diet and regular exercise, which also play an important role in the body’s natural detoxification processes.
Study: Arsenic, Cadmium, Lead, and Mercury in Sweat: A Systematic Review
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7. Improved immune system
There is some evidence to suggest that infrared sauna therapy may boost the immune system. The heat generated by infrared saunas can cause an increase in white blood cell count, which is associated with a stronger immune system. Additionally, sweating caused by the heat can help remove toxins from the body, which may also enhance the immune system.
However, more research is needed to fully understand the effects of infrared sauna therapy on the immune system.
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8. Improved cardiovascular health
There is some evidence to suggest that infrared sauna therapy may have benefits for cardiovascular health. The heat generated by infrared saunas can cause the blood vessels to dilate, which can improve blood flow and lower blood pressure. Additionally, the sweating caused by heat can help remove toxins from the body, which may also have a positive effect on cardiovascular health. Additionally, an infrared sauna may also help improve endurance, lower stress, and improve recovery after exercise, which are all factors that impact cardiovascular health.
However, more research is needed to fully understand the effects of infrared sauna therapy on cardiovascular health, and it is always important to consult with a healthcare professional before starting any new therapy.
Study: Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events
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9. Reduced inflammation and pain relief
There is some evidence to suggest that infrared sauna therapy may have anti-inflammatory effects. The heat generated by infrared saunas can increase blood flow and cause the release of anti-inflammatory compounds in the body, such as endorphins. Additionally, sweating caused by heat can help remove toxins from the body, which may also have an anti-inflammatory effect. Some studies have shown that regular sauna sessions can help with chronic pain conditions, such as rheumatoid arthritis and fibromyalgia, by reducing inflammation and improving overall well-being.
Study: Moist Heat or Dry Heat for Delayed Onset Muscle Soreness
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10. Arthritis
The heat generated by infrared saunas can increase blood flow, which can help reduce pain and stiffness in the joints. Additionally, the sweating caused by the heat can help remove toxins from the body, which may also have a positive effect on arthritis symptoms. Some studies have shown that regular sauna sessions can help with chronic pain conditions, such as rheumatoid arthritis and osteoarthritis, by reducing inflammation and improving overall well-being. The heat generated by infrared saunas may also help increase the range of motion and improve the function of the joints.
A Dutch study of 34 patients diagnosed with either rheumatoid arthritis (RA) or ankylosing spondylitis (AS) reported decreased pain and stiffness in the RA (p < 0.05) and AS (p < 0.001) groups during 4 weeks of sauna therapy
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Before you jump in.
There are a few things you should know before indulging in your first session.
- Avoid using an infrared sauna if you’ve been drinking alcohol.
- If you feel ill or have a fever, it’s best to wait to use the sauna until you feel better.
- Using an infrared sauna will cause you to sweat a lot, so you may feel lightheaded when you stand up. If this happens, get up slowly and sit down once you leave the sauna. Drink water immediately after finishing your session and wait for your body to cool down before doing anything else.
- In extreme cases, some people may experience overheating (heat stroke and heat exhaustion) or dehydration.
If you have any health conditions such as high blood pressure, or heart problems, or are under medical care, get cleared by your doctor before your first session. Even though infrared saunas are fairly safe, you don’t want to take any chances regarding your health and safety.
Risks of infrared saunas
When used as instructed, infrared saunas are generally regarded as safe for the majority of people.
There are certain potential hazards and safety measures to be aware of with heat therapy, though, as with any form of heat therapy:
- Dehydration: Using an infrared sauna can cause you to sweat and lose fluids, so it’s crucial to stay hydrated. To keep cool and hydrated when in the sauna, it is a good idea to carry a towel and drink with you.
- Burns: Because infrared saunas generate heat, it’s possible to get burned if your skin makes contact with the heaters. When utilizing an infrared sauna, it’s crucial to follow the manufacturer’s instructions and exercise caution.
- Pregnancy: Due to the possibility of overheating and dehydration, it is generally advised that pregnant women avoid using saunas, including infrared saunas.
- Medical issues: Before using an infrared sauna, you should talk to your doctor if you have any specific medical concerns, such as heart disease or low blood pressure. For persons with specific medical issues, the sauna’s heat and elevated heart rate may not be safe.
- Medication interactions: The heat of an infrared sauna may impact some medicines, such as blood pressure medications. If you are on medication, it is a good idea to speak with your doctor before utilizing an infrared sauna.
Final Takeaway
In conclusion, infrared saunas offer a range of potential health benefits that make them a worthwhile investment for improving their overall well-being. From relaxation and improved circulation to temporary relief from muscle pain and improved sleep quality, the benefits of infrared sauna use are numerous.
Plus, with their smaller size and easier installation compared to traditional saunas, infrared saunas are a convenient and accessible option for anyone looking to incorporate heat therapy into their self-care routine.
With proper use and precautions, an infrared sauna can be a safe and enjoyable way to promote relaxation and overall health. So why wait? Start reaping the benefits of infrared sauna therapy today by purchasing your own infrared sauna.
