Advantages of Infrared Saunas for Health

Advantages of Infrared Saunas for Health

Written by Carley MillhoneMillhone Carley Carley Millhone is a Midwest-born writer and editor who specializes in travel, women’s wellness, and health. Her writing has been published in SELF, Greatist, and PureWow, among other magazines.editorial guidelines for healthOriginally published on February 26, 2024Arno Kroner, DAOM, evaluated the medical record.Arno Kroner, DAOM, evaluated the medical record. Arno Kroner, DAOM, LAc, is an integrative medicine, herbal medicine, and acupuncture specialist with a private practice in Santa Monica.find out more Close Infrared saunas employ dry heat and infrared light to heat your body from the inside out without adding extra humidity, unlike traditional saunas that heat the air with hot air and steam. Compared to regular saunas, infrared saunas have lower temperature settings, usually buy Animale Me Capsules ranging from 113 to 140°F (45 to 60°C).

It’s becoming more and more common to incorporate infrared sauna sessions into your self-care regimen for heart health, stress relief, muscle repair, and detoxification. There hasn’t been much study done on the advantages of infrared saunas, though. Small groups are frequently used in research, and sessions vary in length and temperature.

Here is what research has to say about the possible health advantages of infrared saunas before you crank up the heat. and advice on where to begin.

Could Strengthen Cardiovascular Health
Infrared saunas are a kind of heat therapy that raise body temperature, which widens blood vessels and boosts blood flow. Similar to exercise, this impact increases heart rate and circulation. According to research, using an infrared sauna can also lower blood pressure and stimulate the heart in a manner similar to that of an aerobic activity, such as indoor cycling or moderate walking.

Five weekly 15-minute infrared sauna treatments improved circulatory function in heart failure patients after two to four weeks, according to a 2018 assessment of seven research. Additionally, the study discovered that using an infrared sauna lowered blood vessel function, stress, and inflammation. Nevertheless, the impacts were limited to the short term.

May Enhance Pain, Soreness, and Recuperation in Muscles
An infrared sauna session helps your muscles receive more oxygen, nutrients, and blood as it improves circulation. Reduced lactic acid levels, which can exacerbate muscular discomfort, are another benefit of increased circulation. When combined, these benefits could hasten the healing of muscles. Studies, however, are few and consist of sessions at different temperatures and durations.

After 24-to 40-minute endurance training sessions, performing 30-minute infrared sauna treatments improved increase muscle recovery and performance, according to a research involving ten men. These outcomes were more potent than using a regular sauna or not using one at all. According to other research, infrared sauna therapy relieves pain in the muscles and joints caused by musculoskeletal disorders including fibromyalgia, myofascial pain syndrome, and osteoarthritis.

Could Aid in Stress Reduction and Relaxation
Research suggests that sitting in an infrared sauna and unwinding might be akin to mindfulness and meditation, which can help individuals cope with stress and anxiety. According to a 2019 worldwide sauna study, unwinding and relieving stress are the main reasons individuals use saunas. Participants in a different research that examined the use of infrared saunas for muscle rehabilitation said that the sessions were soothing.

Infrared saunas have also been shown in non-anecdotal study to help lower the stress hormone cortisol. Additionally, infrared sauna sessions in a sauna dome—a curved sauna bed that wraps the body—helped lower feelings of depression in adults, according to a research including sixteen individuals. There is little research on the advantages of infrared saunas for stress and mental wellness. To completely understand how infrared saunas might help lessen the symptoms of anxiety and sadness, additional study is necessary. Nevertheless, the exercise probably aids in promoting relaxation in some way.

How Function Infrared Saunas?
Using infrared lights that produce electromagnetic wavelengths between 760 to 100,000 nanometers (nm), infrared saunas heat your body. Your body quickly heats up the skin when these wavelengths contact it, raising your body temperature and causing you to perspire. Because infrared wavelengths target the body rather than the air, they heat the body more quickly than regular saunas. Since water makes up over 70% of the human body, it is possible that the water molecules within the body may be able to absorb infrared light to a degree that will change biological processes.

Infrared sauna therapy uses a variety of infrared wavelengths, including the following:

Far-infrared sauna: The skin is most deeply penetrated by the longest infrared wavelengths, which are 3000 nm–0.1 mm. The most popular infrared sauna on the market is this one.
Mid-infrared sauna: Although not as much as far-infrared, medium-length wavelengths between 1400 and 3000 nm can permeate the skin.
Near-infrared sauna: Although shorter wavelengths, ranging from 700 to 1400 nm, are most similar to visible light, they are nevertheless able to reach the epidermis.
Full spectrum infrared saunas: These saunas use various lamps to mix all three types of infrared wavelengths.

Using an Infrared Sauna: A Guide
A regular infrared sauna program is essential, just like any other wellness regimen. To get the most out of your infrared sauna treatments, try to schedule two or three sessions each week at minimum. Research indicates that some people might benefit from daily sessions if they are accessible.Here is how to begin using an infrared sauna if you’re ready to give it a try:

Be hydrated before to your session: Since an infrared sauna session may cause you to perspire, make sure you’ve been consuming water beforehand to help avoid dehydration. Never enter a sauna after consuming alcohol since this might cause dehydration. If necessary, you may even carry water into the sauna.
It’s up to you (and the facility if you’re in a gym or health spa) what you wear into the infrared sauna for your session. Wear a swimming suit, cover yourself with a towel, or dress simply for exercise.
Set the temperature: The typical temperature range for an infrared sauna is 113°F to 140°F. Start with the 113°F lower temperature setting if you’re new to this. After each session, if you can handle the colder temperature, progressively raise it by 5–10 degrees until you feel comfortable or the temperature reaches 140°F.
Set a timer: 15 to 30 minutes is the recommended length of an infrared sauna session. To evaluate how their body responds, first-time infrared sauna users can also begin with 5-minute sessions. If you can’t dedicate the entire 15 to 30 minutes, you can extend each session.
Relax: If the sauna has a bluetooth system, read a book, meditate, listen to music, or listen to a podcast while you’re in there to help you forget about the heat. In the sauna, electronic items will become extremely heated and may stop functioning. Just watch out not to nod off, since this might result in an unsafely extended stay in the sauna.
Leave the sauna if something doesn’t seem right: If you feel ill, very dizzy, or feverish, leave the sauna. To ensure your safety, cool down after your exercise by carefully getting up after your allotted time, allowing your body to adjust. You could be too sick, dehydrated, or hot to continue. At initially, you can have dizziness. Sit down and drink extra water to rehydrate yourself when your body returns to normal temperature.
Take a shower or wash up: You can clean off any sweat-related dirt when your body reaches its normal temperature.This might be an excellent moment to take a frigid plunge if you have one available.

Safety & Precautions for Infrared Saunas
See your doctor about the safety of using infrared saunas if you take medication or have any health issues. Although infrared sauna sessions are usually regarded as safe for healthy adults, not everyone finds them to be beneficial.

Saunas can raise body temperature to the point that a growing baby is harmed, even in the early stages of pregnancy, according to research, thus pregnant women should avoid them. Infrared saunas may not be suitable for those with high blood pressure, low blood pressure, or heart problems since using one can alter blood pressure. Sauna sessions should also be avoided by those who have renal illness or are on blood pressure medication.

It would be wise for men who are trying to conceive a partner to stay away from infrared saunas. Excessive heat has been shown to decrease sperm motility, or movement, and increase the quantity of aberrant sperm. Following sauna usage, it might take up to six months for a person’s normal sperm quality to recover.

Additional dangers associated with infrared sauna use include:

Dehydration Moderate pain from heat or overheated Low blood pressure, dizziness, and irritated airwaysLeg acheA fear of cats

A Brief Recap
Unlike traditional saunas, which heat the air, infrared saunas employ light with electromagnetic wavelengths to heat the body. Usually lasting 15 to 30 minutes, an infrared sauna session ranges in temperature from 113°F to 140°F (45°C to 60°C). Infrared saunas work as a thermal treatment to raise body temperature and enhance blood flow to muscles and organs. Consequently, an infrared sauna might benefit your pain management, muscular repair, and cardiac health. Sauna use may also help people relax and cope with stress. All things considered, additional study is required to validate the advantages of infrared saunas. Nevertheless, recent research indicates that using an infrared sauna might enhance relaxation and be good for the heart and muscles.
Did you find this page useful? I appreciate your input. Tell us the reason! Additional Submission 14 Only reliable sources, such as peer-reviewed research, are used by SourcesHealth.com to substantiate the information in our articles. To find out more about how we fact-check and maintain the accuracy, dependability, and trustworthiness of our material, see our editing process.
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