Exploring the Benefits of Infrared Saunas: Deliberate Heat Exposure
Written by Katie Pritchard
Infrared saunas have gained popularity in recent years, praised for their potential health benefits and unique approach to heat therapy. Unlike traditional saunas that use hot air to warm your body, infrared saunas use infrared light to penetrate your skin and raise your core body temperature directly.
“Passive heat therapies … are emerging as potentially powerful and holistic strategies to promoting health and extending the healthspan in all populations.”
(Laukkanen, J. A., & Kunutsor, S. K., 2024)
Infrared Saunas vs. Traditional Saunas: What’s the Difference?
Traditional saunas rely on heated air to warm your body, typically operating at temperatures up to 195°F. While effective, the high heat can be uncomfortable for some people, limiting their time inside.
Infrared saunas, on the other hand, operate at lower temperatures (usually between 120°F and 160°F) but provide deeper heat penetration. The infrared light targets tissues up to 1.5 inches below the skin, allowing for benefits like increased circulation, muscle recovery, and detoxification without the intense heat of a traditional sauna.
Another standout feature of infrared saunas is the use of red light therapy. Red light stimulates cellular repair and regeneration, promoting healthier skin, reduced inflammation, and improved mitochondrial function. Studies suggest that this light wavelength can even enhance collagen production, making it a favorite among wellness enthusiasts for its anti-aging effects.
The Health Benefits of Infrared Saunas
Research has linked infrared sauna therapy to a variety of health benefits:
Detoxification: Infrared saunas induce sweating at lower temperatures, helping your body expel toxins like heavy metals, environmental pollutants, and chemicals.
Improved Circulation: The heat increases blood flow, which can aid in faster recovery after exercise, reduce muscle soreness, and support cardiovascular health.
Pain Relief: Studies have shown that infrared saunas may alleviate chronic pain conditions like arthritis, fibromyalgia, and muscle stiffness by relaxing tight muscles and reducing inflammation. This is also associated with increased muscle recovery from exercise.
Stress Reduction: The calming warmth of an infrared sauna can lower cortisol levels, helping to alleviate stress and improve sleep quality.
Skin Health: Red light therapy in infrared saunas promotes wound healing, reduces fine lines, and improves overall skin tone and elasticity.
How Often and How Long Should You Use an Infrared Sauna?
To maximize the benefits, consistency is key. It is generally recommended to start with 2-3 sessions per week, lasting 20-30 minutes each. As your body adapts, you can increase the frequency to 4-5 times per week.
Who Should Avoid Infrared Saunas?
While infrared saunas are generally safe, individuals with certain conditions—such as severe cardiovascular issues, uncontrolled high blood pressure, or pregnancy—should consult a healthcare provider before use.
In Conclusion
Infrared saunas offer a range of health benefits that go beyond traditional saunas, from enhanced detoxification to improved skin health and stress relief. Incorporating regular sessions into your routine can be a relaxing and scientifically supported way to boost your overall well-being.
REFERENCES
Ahokas, E. K., Ihalainen, J. K., Hanstock, H. G., Savolainen, E., & Kyröläinen, H. (2023). A post-exercise infrared sauna session improves recovery of neuromuscular performance and muscle soreness after resistance exercise training. Biology of sport, 40(3), 681–689. https://doi.org/10.5114/biolsport.2023.119289
Laukkanen, J. A., & Kunutsor, S. K. (2024). The multifaceted benefits of passive heat therapies for extending the healthspan: A comprehensive review with a focus on Finnish sauna. Temperature (Austin, Tex.), 11(1), 27–51. https://doi.org/10.1080/23328940.2023.2300623