Infrared Sauna: Benefits – Are Claims Valid?

You might have heard about all the amazing health claims associated with infrared saunas: anti-aging abilities, detoxification, weight loss, and more. Are these reported infrared sauna benefits truly backed up by science and are there any infrared sauna dangers?

Like most heat treatments, there’s a lot of misinformation out there… but that doesn’t mean an infrared sauna is harmful. Quite the contrary, in fact, as research shows heart-healthy, pain-reducing, and life-extending benefits of infrared saunas.

Historically, heat treatments have been used to aid in the healing of the body for thousands of years. “Hot air baths” and sweat lodges were utilized by Native Americans, Eastern Europeans, and in ancient Chinese medicine to relieve stress, promote relaxation, and facilitate detoxification.

Many years ago, before the invention of focused light therapy, basic saunas were created by building a fire directly beneath an enclosed sitting area. The “sauna” was heated with hot rocks and other materials burning on a fire that carried heat and smoke up to the lodge.

About a century ago, advancements in sauna therapies were made when “light-near infrared lamp saunas” were first developed by Dr. John Harvey Kellogg. Since then, they have come a long way, and today they are used by holistic practitioners and various healers around the world.

Infrared saunas are a type of sauna that uses heat and light to help relax and detoxify the body. Also known as far-infrared saunas or near-infrared saunas, these emit infrared light waves that generate heat within the body, causing you to sweat and release stored “toxins.”

While ongoing research is still being conducted to determine their long-term effects and potential benefits, as of now infrared sauna treatments seem to be safe, inexpensive, and highly effective. These small devices are proving to assist many people suffering from pain in feeling better – and, importantly, more relaxed!

Anti-aging effects, enhanced detoxification, reduced pain, joint and muscle support, and cardiovascular healing are currently the areas where infrared saunas are garnering the most attention. They are believed to have a parasympathetic healing effect, meaning they help the body better handle stress – an attribute that could suggest that one day they will be used to address various issues, ranging from insomnia and depression to hormonal imbalances and autoimmune disorders.

The fascinating thing about these types of saunas is that they differ from “regular saunas” in that their light directly penetrates your skin but does not warm the air around you. The temperature in your body rises rapidly, yet the light has no impact on your surrounding environment – which is why you can use infrared saunas within your own home.

The results of an infrared sauna are achieved at lower temperatures than a conventional sauna and might be more tolerable for people who cannot withstand the extremely high heats of other dry saunas or even steam rooms.

What Is an Infrared Sauna?

For thousands of years, heat treatments have been employed to aid in the healing of the body. “Hot air baths” and sweat lodges were utilized by Native Americans, Eastern Europeans, and in ancient Chinese medicine to relieve stress, promote relaxation, and facilitate detoxification.

Many years ago, before the advent of focused light therapy, basic saunas were constructed by building a fire directly beneath an enclosed sitting area. The “sauna” was heated with hot rocks and other materials burning on a fire that carried heat and smoke up to the lodge.

About a century ago, advancements in sauna therapies were made when “light-near infrared lamp saunas” were first developed by Dr. John Harvey Kellogg. Since then, they have evolved significantly, and today they are utilized by holistic practitioners and various healers worldwide.

Infrared saunas are a type of sauna that utilizes heat and light to promote relaxation and detoxification of the body. Also known as far-infrared saunas or near-infrared saunas, these emit infrared light waves that generate heat within the body, causing you to sweat and release stored “toxins.”

While ongoing research is still being conducted to determine their long-term effects and potential benefits, as of now infrared sauna treatments are generally considered safe, cost-effective, and beneficial. These small devices are proving to be effective in helping many individuals suffering from pain feel better – and, importantly, more relaxed!

Anti-aging effects, enhanced detoxification, reduced pain, joint and muscle support, and cardiovascular healing are currently the areas where infrared saunas are receiving significant attention. They are believed to have a parasympathetic healing effect, meaning they assist the body in better handling stress – an attribute that could suggest that one day they will be used to address various health issues, such as insomnia, depression, hormonal imbalances, and autoimmune disorders.

The unique aspect of these types of saunas is that their light directly penetrates your skin without warming the air around you. The temperature in your body rises rapidly, yet the light has no effect on your surrounding environment – which is why you can use infrared saunas within your own home.

The results of an infrared sauna are achieved at lower temperatures compared to a conventional sauna and might be more tolerable for individuals who cannot withstand the extremely high heats of other dry saunas or even steam rooms.

How It Works

Those who advocate for infrared sauna therapy believe that it naturally has an anti-inflammatory effect, acts in a similar manner to antioxidant nutrients, activates cells, aids in wound healing, boosts metabolism, and helps remove toxins from the body.

According to a 2012 report published by doctors at the Wellman Center for Photomedicine of Massachusetts General Hospital in Boston, technological advancements have led to infrared sauna devices that can deliver far-infrared light wave radiation (FIR) directly to the human body without the need for any filters. These devices are considered safe, effective, and widely applicable for treating a variety of inflammatory disorders.

The therapeutic effects of infrared saunas can be attributed to the electromagnetic radiation spectrum: Infrared radiation (IR) covers a wavelength range of 750 nanometers to 100 micrometers, a frequency range of 400 terahertz to three terahertz, and a photon energy range of 12.4 milli-electron volts to 1.7 electron volts.

What does this essentially mean? In simple terms, this results in infrared saunas causing heat and positive, natural radiation effects in the human body once detected by the body’s thermoreceptors located in the skin.

FIR light waves have the ability to alter cells, cell membranes, DNA/proteins, and cell fluids, including and especially water molecules. At the cellular level, changes in cell membranes and mitochondrial activity occur, which positively impact metabolism. F

IR photons are absorbed by the bonds in the body’s molecules, and the way water functions within our cells is altered. FIR also has a “meso-structure” effect, where proteins within bodily tissues change in a way that is important for overall biological activity.

Infrared light treatment typically takes effect within 15-20 minutes and can be done at home if you own a light-emitting sauna device. In some cases, infrared lamps can cause dramatic changes in body chemistry, helping to restore balance in individuals who suffer from chronic pain, inflammation, low energy, and poor circulation.

Infrared sauna treatments can cause reactions in the body, including:

• Increased sweating (some people even report heavy or “vigorous” sweating)
• Increased heart rate
• The same type of clarity of mind associated with moderate exercise
• Relaxation responses triggered by the body’s parasympathetic nervous system

According to Dr. Lawrence Wilson, a licensed medical doctor and nutritional practitioner who has been successfully using infrared sauna therapy on his patients for over a decade, this type of treatment is one of the safest and most useful healing methods he has encountered when combined with other factors such as a balanced diet.

When it comes to infrared saunas, there are two main types: far light-emitting and near light-emitting. Far-infrared saunas emit “far light waves” and use metallic, ceramic, or black carbon elements for heating. Some sources claim that these saunas emit electromagnetic fields that may be harmful and instead prefer near-infrared emitting saunas.

Near-light saunas use incandescent reddish “heat lamps” for heating, which are readily available at most hardware stores. Near light emits both warming and colorful light waves, meaning it has a heating effect on the body and may also have an impact on how “energy” flows throughout the body. Dr. Wilson, for example, has found that near light assists in digestion and benefits his patients with elimination.

Unlike other types of saunas, infrared lamp saunas penetrate the skin and heat the body from the inside out. They are believed to reach deep within the body and generate a heat that can be concentrated in a small area, which is why they do not cause heat in the surrounding room.

Sauna Benefits

1. Can Aid Heart Function

A review by the Department of Family Practice at the University of British Columbia in Vancouver found evidence to support the use of infrared sauna treatments for normalizing blood pressure and cholesterol levels, treating congestive heart failure, and promoting heart health. This means that an infrared sauna is a beneficial way to help prevent high blood pressure and improve heart health.

Another study published in the Journal of the Japanese Circulation Society corroborates this research. The study found that infrared sauna treatment can help patients with heart arrhythmias and chronic heart failure. Repeated treatments with a 60 degrees Celsius sauna improved the functioning of the heart and reduced the incidence of ventricular arrhythmias.

Patients were randomly divided into sauna-treated and non-treated groups. The sauna group underwent a two-week program of a daily 60 degrees C far-infrared-ray dry sauna treatment for 15 minutes at a time, followed by 30 minutes of rest in bed. Heart rate variability normalized in the sauna group (including a decrease in plasma brain natriuretic peptide concentrations) compared to the non-treated group.

2. Helps Lower Chronic Pain, Including Pain from Arthritis

Researchers from Saxion University of Applied Science in the Netherlands discovered that infrared sauna treatments can help reverse chronic pain with minimal to no side effects. They studied the effects of infrared saunas in patients with rheumatoid arthritis and ankylosing spondylitis over a four-week period, with a series of eight IR treatments.

Sauna therapy was well-tolerated with no adverse effects, and they found that a significant percentage of patients experienced decreased symptoms of pain and stiffness. Fatigue also decreased in both groups of patients compared to before the start of treatment, leading the researchers to conclude that infrared treatment has statistically significant short-term beneficial effects in patients experiencing pain without causing any worsening of disease symptoms or unwanted side effects.

A 2022 systematic review also noted that IR seems to help reduce pain in those who use it.

3. Can Help Manage Side Effects of Diabetes

A 2010 study published in the Journal of Complimentary and Alternative Medicine found that far-infrared sauna use is associated with improved quality of life in people with type II diabetes, even when compared to other lifestyle interventions. People with diabetes often experience complications such as pain, chronic fatigue syndrome, depression, congestive heart failure, and other heart problems, but sauna treatment seems to improve pain threshold and contribute to overall well-being – naturally helping to manage diabetes symptoms.

Patients were tested at the Fraser Lake Community Health Center in Canada, undergoing 20-minute treatments three times a week for three months. Patients completed a 36-item short-form health survey before and after the treatment period. The results showed that a significant percentage experienced improved physical health, general health, and social functioning following treatments, as well as lower stress and fatigue levels.

4. May Improve Quality of Life and Overall Well-Being

For many years, patients suffering from chronic pain have relied on thermal heating treatments to find relief. Studies have found that regular and repeated thermal therapies are promising methods for reducing chronic pain that can impact quality of life without the need for medications.

Researchers from Nishikyushu University in Japan discovered that infrared sauna heat therapy might work even better to improve mood and well-being when combined with other holistic treatments, such as cognitive behavioral therapy and exercise rehabilitation.

Their 2005 study divided 46 patients with chronic pain into two groups. One group received multidisciplinary treatments without infrared heat therapy, while the other group received all forms of treatment (cognitive behavioral therapy, rehabilitation and exercise therapy, and repeated thermal therapy using far-infrared ray dry saunas). Therapy treatments were performed once a day for four weeks, and the results were tracked immediately after treatment and then again two years after discharge.

According to the patients’ test scores, self-ratings for pain, depression, and anger significantly decreased after treatment in both groups. However, pain and anger were significantly lower in the group that also received infrared sauna therapy. Two years after treatment, 77 percent of the patients in the infrared sauna group felt well enough to return to work, compared to just 50 percent in the control group.

Who Can Benefit

Researchers have been studying the effects of saunas on pain management and relaxation for decades. Infrared saunas are relatively new compared to conventional saunas but have recently gained attention for their ability to naturally treat multiple health problems with minimal to no side effects.

Some studies have shown benefits for infrared sauna therapy in people with:

• Cardiovascular disease
• Diabetes
• High blood pressure
• Congestive heart failure
• Rheumatoid arthritis
• Chronic fatigue
• Poor digestion
• Depression and anger
• Chronic muscle and joint pains

One of the major advantages of infrared saunas is that they are comfortable and easy to use, even for individuals who struggle with pain or have sensitive skin and stomachs when it comes to heat, all without the need for medications or doctor visits.

Potential Side Effects

A significant amount of sweating is to be expected, although it is not painful and many people find it relaxing. Some people report feeling a bit lightheaded and as if they just had a day at the beach afterward!

It is recommended to drink plenty of water and get adequate rest. Most people do not experience any significant changes otherwise, although in some individuals with high levels of pain, they report feeling an improvement almost immediately.

No serious adverse effects have been reported with infrared saunas, and this type of treatment seems to be safe for the majority of people, even those who cannot normally tolerate other types of saunas or heat treatments.

FIR wavelengths are fortunately too long to be perceived by the eyes, so they do not damage sensitive eye tissues like other light therapies can. FIR light is also considered “gentle radiant heat,” so although it can penetrate up to 1.5 inches (almost four centimeters) beneath the skin, it is not painful and does not cause a burning sensation.

That being said, it is still a good idea to consult your doctor or healthcare practitioner before starting infrared sauna treatments if you have sensitive skin, a history of heart problems, or are taking medications. Infrared saunas are powerful devices that can affect your perspiration and heart rate, so it is safest for some people to work with a knowledgeable practitioner while starting treatments to monitor their reactions and progress.

How to Use One

How does an infrared sauna treatment feel exactly, and what can you expect?

Many people choose to undergo treatments at a spa, although some purchase the device to use in their own homes.

The machine resembles a tanning bed, with parts that look like fluorescent lights covered by cylindrical carbon shells. They emit light waves that are not visible, and the experience occurs at a much lower temperature than with a conventional sauna.

Usually, someone lies on an infrared heating pad, allowing the light to reach all sides of the body. Treatment times vary but typically last for 15-30 minutes (although some experts recommend no more than 20). Similar to a tanning bed, patients might be instructed to gradually increase the heat by a notch every few minutes to reach the highest level.

Here are some things to keep in mind when using an infrared sauna:

1. Preparing for the Session:
   • Hydration: Drink water before your session to stay hydrated. It