Light is a big part of our lives, from sun rays to our phone screens. But did you know that a specific kind of light can improve your health and muscle recovery? Broad spectrum infrared light is the newest technology to add to your wellness routine, and you can bask in it in an infrared sauna.
Infrared saunas use infrared light to heat the body directly and promise enhanced relaxation and therapeutic benefits compared to traditional steam rooms. With lower, more tolerable temperatures, infrared saunas could offer health perks such as improved circulation, faster muscle recovery, and even pain relief, all without the stifling and wet air of conventional sauna rooms. Keep reading to learn what infrared saunas are, how to use them, and their plethora of health benefits.
Hot Infrared Topics
- Infrared saunas deliver heat directly to your skin, causing deep tissue penetration and a more tolerable experience compared to traditional saunas.
- Regular infrared sauna use can improve health by boosting relaxation, reducing muscle soreness, lowering blood pressure, detoxing, and possibly relieving chronic pain.
- Safety is vital for infrared sauna therapy—stay hydrated, avoid if you’ve recently had skin treatments or have certain health conditions, and consult a healthcare provider if you’re unsure.
Unlocking the Secrets of Infrared Sauna Therapy
Infrared saunas are heating up the world of health and wellness. Unlike traditional saunas that heat the air around you, infrared saunas use infrared heaters to provide a penetrating warmth directly on the skin. The results? A sweat session that leaves your skin glowing and your body revitalized.
But there’s more to these modern marvels than just feeling great. Infrared heat exposure during a sauna session dilates blood vessels near the skin and increases cardiac output, thereby enhancing your body’s natural healing process.
The Science Behind Infrared Heat
Infrared sauna therapy is effective due to the invisible spectrum of infrared light, which includes infrared radiation and infrared wavelengths. The infrared spectrum consists of near, mid, and far infrared levels, each penetrating the body at different depths and offering various health benefits.
Near-infrared wavelengths are the shortest and can penetrate the deepest, making them particularly effective for joint and muscle issues. Far-infrared wavelengths, while not penetrating as deeply, are effective in heating the body and promoting relaxation and detoxification.
Getting Nerdy About Infrared Light Therapy
Infrared light therapy, also known as photobiomodulation, operates on the principle that certain wavelengths of light are capable of penetrating the skin and being absorbed by cells beneath.¹ This absorption of light energy is believed to stimulate cellular processes and improve mitochondrial function, which is critical for energy production in the body.
ATP Production
At the cellular level, the mitochondria, the powerhouses of the cell, respond to infrared light. The chromophores within the mitochondria absorb the infrared energy, leading to a series of metabolic events. One of the primary responses is the stimulation of ATP (adenosine triphosphate) production, the molecule that carries energy within cells. This ATP boost can promote cell regeneration and repair, which is beneficial for healing and recovery.²
Nitric Oxide Release
Moreover, infrared therapy has been associated with increased circulation and the release of nitric oxide.³ Nitric oxide is a vasodilator, meaning it helps to widen blood vessels, which improves blood flow and reduces blood pressure. This enhanced circulation can bring more oxygen and nutrients to cells, aiding in recovery and reducing inflammation.
Heat Shock Proteins
Research has also suggested that infrared light can trigger the release of heat shock proteins (HSPs), which play a role in cellular protection and repair mechanisms.⁴
Under stress, such as intense heat, cell proteins can become damaged. However, the same stressors kick heat shock proteins into high gear to repair or remove damaged proteins. They also help new proteins fold correctly in order to function properly. As a result, the cells can withstand the stress and continue working.
Other stressors that trigger HSPs include illness, toxins, extreme cold, and UV light. In fact, HSP malfunction has been connected to many diseases, like cancers and neurodegeneration.
So, the therapeutic effects of infrared light aso include biochemical and cellular changes that contribute to overall health. As research continues, the scientific community is uncovering more about the mechanisms and potential applications of infrared therapy in various medical fields.
Comparing Infrared to Traditional Saunas
Infrared saunas offer numerous distinct advantages over traditional saunas. Traditional saunas, or Finnish or dry saunas, increase the air temperature within the entire sauna (between 150-175°F), creating a hot and sometimes stuffy environment. On the other hand, infrared saunas operate at lower temperatures ranging from 110°F to 135°F, providing a more comfortable and breathable environment.
The key difference, however, lies in how the heat is delivered. Infrared saunas provide a penetrating warmth directly on the skin, unlike traditional saunas that heat the surrounding air. This direct method of heating the body contributes to an environment that is more breathable and relaxing than the high-temperature air of traditional saunas.
Experiencing an Infrared Sauna Session
A typical infrared sauna session lasts 20 to 30 minutes, just enough time to unwind and soak up the benefits. Before you step in, make sure to drink plenty of water to ensure adequate hydration.
Once inside, you’ll feel a gentle heat deep into your skin, creating a warming sensation that is not harsh on the surface.
Preparing for Your First Session
If you’re new to infrared sauna use, there are several considerations to bear in mind. First and foremost, hydration is key. Drink at least 16 ounces of water before your session to counteract the fluid loss from sweating. Trust us, you’re going to sweat…a lot!
Next, choose your attire wisely. Wear loose-fitting, comfortable clothing or bathing suits to allow your body to sweat freely and absorb the infrared heat effectively. And remember, leave your phone outside the sauna. Not only to prevent heat damage but also to ensure a distraction-free environment.
Lastly, engage in some light exercises or stretching before the session to enhance muscle relaxation.
During the Session
Once inside the sauna, your focus should be on relaxing. Here are some tips to keep in mind:
- The optimal duration for an infrared sauna session is typically between 20 to 30 minutes.
- The most effective temperatures range between 110° and 135°F.
- Remember, the goal is to let your body absorb the infrared heat, not to test your endurance against high temperatures.
Adopting a proper sitting posture can also help distribute infrared heat more evenly across your body.
- Sit up straight to allow for maximal absorption of infrared heat
- Heaters can directly target the front and back of the body when sitting upright
Post-Session Care
You’re not done with your infrared sauna session once you leave the sauna. Post-session care is just as important to ensure you get the most out of your infrared sauna therapy. Start by rehydrating with water or electrolytes to replenish the fluids lost through sweating.
Taking a shower at room temperature can be beneficial in washing away sweat and aiding your body’s return to its normal temperature. It’s also a good idea to wear loose, breathable clothing after your session to manage continued perspiration and maintain comfort during recovery.
For an invigorating finish, take a cold shower to close pores, remove toxins, and revitalize your body.
The Therapeutic Benefits of Regular Infrared Sauna Use
Why are so many people turning up the heat with infrared saunas? For the countless benefits, of course! Regular use of an infrared sauna provides relaxation, reduces tension, and can thereby improve overall mood and state of well-being. But that’s not all. The heat from an infrared sauna relaxes muscles, stimulates endorphin release, and can lessen muscle soreness and lactic acid buildup after physical activities.
From enhancing muscle recovery to improving mood, the therapeutic benefits of regular infrared sauna use are hard to ignore. Whether you’re an athlete seeking faster muscle recovery, or someone wanting to unwind after a stressful day, infrared sauna therapy offers a range of benefits, including:
- Enhanced muscle recovery
- Improved mood
- Increased relaxation
- Detoxification
- Improved circulation
- Pain relief
Consider incorporating the benefits of infrared into your wellness routine by experiencing regular infrared sauna sessions for yourself.
Chronic Conditions and Pain Relief
Infrared sauna therapy isn’t just for relaxation and recovery. It may also aid in treating chronic pain and managing conditions like chronic fatigue syndrome and rheumatoid arthritis. The heat from the sauna can alleviate joint pain by relaxing muscles and easing aches, providing much-needed relief for arthritis sufferers.
Repeated thermal therapy through infrared sauna use has been shown to help in managing chronic pain. Therefore, if chronic pain is a challenge for you, an infrared sauna may provide a non-invasive, effective solution.
Heart Health and Blood Pressure
But can infrared sauna therapy improve heart health? It turns out that it just might. Regular use of infrared saunas has been shown to reduce blood pressure, lowering both systolic and diastolic levels and reducing the risk of hypertension.
Moreover, infrared sauna sessions can improve cardiovascular performance by increasing heart rate, mimicking the effects of moderate exercise. However, individuals with pre-existing cardiovascular conditions should exercise caution when using infrared saunas due to the significant increases in heart rate and blood pressure that can occur.
Boosting Immune System and Detoxification
Infrared saunas can also give your immune system a bit of a boost. Regular sauna use can help increase white blood cell count and heat shock proteins. Together, these fortify your defense against sickness and promote healing. Plus, the deep sweating induced by infrared saunas helps to lower the body’s levels of heavy metals and chemicals, making it a powerful tool for detoxification.
The next time you’re not feeling well, an infrared sauna session could be beneficial. Not only will it help you sweat out toxins, but it may also give your immune system the boost it needs to fight off future illnesses.
Safety and Contraindications of Infrared Sauna Therapy
Like any therapeutic method, awareness of safety concerns and contraindications linked with infrared sauna therapy is crucial. For starters, infrared saunas can potentially cause:
- Dehydration
- Dizziness
- Nausea
- Overheating
- In extreme cases, heat exhaustion or heat stroke if used for too long.
It’s also important to note that individuals taking certain medications, such as diuretics and blood pressure drugs, or experiencing dizziness, should exercise caution with infrared saunas.
Pregnant women should also avoid infrared saunas, as extreme heat can negatively affect fetal development. The cellular effects of infrared therapy could also potentially harm the developing fetus, though more research is needed.
Furthermore, using infrared saunas is not recommended for individuals who have had recent skin treatments such as waxing, dermaplaning, or chemical peels. The heat can further irritate the skin and cause more redness.
Recognizing Potential Risks
Although infrared saunas are typically safe, recognizing potential risks and taking necessary precautions is essential. The most common risks associated with sauna use include dehydration and overheating. To prevent dehydration, treat your sauna session like a strenuous workout. Ensure proper hydration by drinking a significant amount of water both before and after the session.
Certain health conditions or medications can also increase risk. For example, individuals with conditions that affect hydration levels or thermoregulation should seek medical advice before using infrared saunas. Also, alcohol consumption can adversely affect blood pressure and increase the risk of dehydration, headaches, and even heat stroke during sauna sessions.
Allow a buffer day between alcohol consumption and infrared sauna therapies to avoid the risks.
Who Should Consult a Healthcare Provider
Some people should seek medical advice before using infrared saunas. This includes those with heart conditions like unstable coronary artery disease, ischemic heart failure, or heart valve disease, as well as those with autoimmune conditions like MS or lupus.
Special populations including pregnant women, older adults, children, and those with conditions that affect sweating or blood disorders such as hemophilia, and weakened immune systems or unhealed wounds should also consult a healthcare provider to ensure infrared sauna therapy is safe for them. It’s always better to be safe than sorry, so if you’re unsure, always consult a healthcare provider.
Infrared Sauna at the Gym
Infrared sauna therapy’s benefits extend beyond spa enthusiasts. Many gyms now offer infrared saunas as part of their wellness offerings. Infrared saunas at fitness centers can help stimulate muscle growth by creating an anabolic reaction that directs muscle-building blood to the muscles. They can also assist in weight loss by increasing calorie burn and speeding up metabolism without physical exertion.
If you aim to boost endurance, alleviate fatigue, or improve skin appearance through detoxification and enhanced blood circulation, incorporate an infrared sauna into your gym routine.
Those in the Port St. Lucie area in Florida can enjoy the benefits of infrared saunas after their workout at Raw Athletic Club. If you’re interested in trying it out, send us a message! We’d love to show you around our new gym and health-centric amenities.
The Verdict: Is Infrared Sauna Worth It?
Is investing in infrared sauna therapy worthwhile? The answer, as with many things in life, depends on your individual needs and circumstances.
The potential therapeutic benefits, from pain relief to immune system support, and the generally low risk associated with its use, make infrared sauna therapy a beneficial self-care treatment to add to your routine. Naturally, consulting a healthcare provider is vital before initiating any new therapy.
Summary
From boosting your immune system to aiding in muscle recovery and stress relief, infrared sauna therapy offers a range of potential health benefits. While it’s not a cure-all, it can be a beneficial addition to a balanced wellness routine. As always, listen to your body and consult with a healthcare provider when necessary. So, whether you’re looking for a new way to relax or a tool to enhance your workout recovery, why not turn up the heat (but not too much) with infrared sauna therapy?
Frequently Asked Questions
What is the difference between infrared saunas and traditional saunas?
Infrared saunas use infrared lamps to directly warm the skin, while traditional saunas heat the air within the entire space. This leads to a different experience and method of heating the body.
How long should an infrared sauna session last?
An infrared sauna session should typically last between 20 to 30 minutes for optimal benefit.
Can infrared sauna therapy help with pain relief?
Yes, infrared sauna therapy can help manage chronic pain and conditions like arthritis. It can provide relief through its heat and relaxation effects.
Are there any risks associated with infrared sauna therapy?
Yes, there are potential risks such as dehydration, dizziness, and overheating, which can lead to heat exhaustion or heat stroke in extreme cases. Be mindful of these risks during infrared sauna therapy.
Can I use an infrared sauna at my gym?
Yes, many gyms now offer infrared saunas as part of their wellness offerings, so you can likely use one at your gym.
Sources:
- Dompe, Claudia et al. “Photobiomodulation-Underlying Mechanism and Clinical Applications.” Journal of clinical medicine vol. 9,6 1724. doi:10.3390/jcm9061724
- Begum, Rana et al. “Near-infrared light increases ATP, extends lifespan and improves mobility in aged Drosophila melanogaster.” Biology letters vol. 11,3 (2015): 20150073. doi:10.1098/rsbl.2015.0073
- Keszler, Agnes et al. “Red/near infrared light stimulates release of an endothelium dependent vasodilator and rescues vascular dysfunction in a diabetes model.” Free radical biology & medicine vol. 113 (2017): 157-164. doi:10.1016/j.freeradbiomed.2017.09.012
- Hu, Chen et al. “Heat shock proteins: Biological functions, pathological roles, and therapeutic opportunities.” MedComm vol. 3,3 e161. 2 Aug. 2022, doi:10.1002/mco2.161
