The Benefits of Infrared Saunas: A Comprehensive Guide

Functional medicine October 9, 2024
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What we’ll cover
  1. Tips for Using Infrared Saunas
  2. Risks of Infrared Saunas

Infrared saunas have gained popularity for their unique ability to offer a relaxing experience while providing a host of health benefits. Unlike traditional saunas that heat the air around you, infrared saunas use infrared light to heat your body directly, offering a more comfortable experience at lower temperatures.

Infrared saunas typically operate between 43°C and 60°C, providing the same benefits as traditional saunas but at a much lower temperature.

Here are 12 key health benefits of using an infrared sauna:


1. Detoxification

Infrared saunas boost your body’s ability to detox by raising your core temperature and promoting deep sweating. This sweat helps remove toxins like heavy metals and chemicals stored in fat cells at a cellular level.

2. Improved Circulation

Infrared heat dilates blood vessels, improving circulation and increasing oxygen and nutrient delivery to tissues. This process speeds up recovery and enhances overall health.

3. Pain Relief & Reduced Inflammation

The deep penetration of infrared heat into joints, muscles, and tissues helps reduce pain from arthritis, fibromyalgia, and muscle spasms. This therapy also decreases inflammatory biomarkers, like C-reactive protein and interleukin-6, promoting faster healing.

4. Weight Loss

An infrared sauna can elevate your heart and metabolic rates, similar to moderate exercise. In a 30-minute session, you can burn between 400 and 600 calories. This makes it an effective addition to a weight management routine.

5. Skin Purification

Infrared saunas stimulate collagen production, which helps improve skin elasticity and firmness. Regular use promotes clearer, smoother skin by opening pores and eliminating dirt and dead skin cells.

6. Relaxation

The heat of an infrared sauna encourages the release of endorphins, improving mood and reducing cortisol levels. This creates a sense of relaxation and overall well-being.

7. Improved Sleep

Infrared saunas promote better sleep by reducing stress and balancing hormones that regulate sleep cycles, such as serotonin and melatonin. The deep heat relaxes the body and mind, encouraging more restful sleep.

8. Enhanced Immunity

Raising your body’s core temperature in an infrared sauna mimics a fever, stimulating your immune system. A mere 1% increase in body temperature can boost immunity by up to 40% by enhancing white blood cell production.

9. Muscle Recovery

Infrared saunas enhance blood flow and increase muscle oxygen supply, reducing soreness and inflammation. This promotes quicker recovery and better athletic performance.

10. Cardiovascular Health

Regularly using infrared saunas can improve cardiovascular health by lowering blood pressure, improving circulation, and increasing heart rate, mimicking the effects of moderate exercise.

11. Improves Insulin Sensitivity

Studies show that infrared saunas improve insulin sensitivity, making it easier for the body to regulate blood sugar. This, combined with its role in promoting lean muscle and reducing fat, aids in managing insulin resistance.

12. Improved Lung Function

Infrared saunas have shown promise in enhancing pulmonary function, which may help with lung-related health conditions by improving oxygen delivery and reducing inflammation.


Tips for Using Infrared Saunas

  1. Start Low and Slow: Begin at a lower temperature, around (43°C), for 5–10 minutes. Gradually increase the time and heat as you become more comfortable, working up to 30–40 minutes.
  2. Limit Your Sessions: Even if you’re experienced, keep sessions to 30 minutes or less. For general wellness, aim for 3–4 sessions per week.
  3. Hydrate: Stay well-hydrated before, during, and after your session to replenish fluids lost through sweating. Consider using electrolyte drinks to replace lost minerals.
  4. Shower Afterward: Rinse off with a cool shower post-sauna to remove toxins and help close your pores.
  5. Wear Light Clothing: Opt for light, breathable clothing or simply use a towel. Avoid heavy fabrics that could trap heat and hinder sweating.

Risks of Infrared Saunas

Infrared saunas are generally safe but may not be suitable for everyone. If you have multiple sclerosis or are pregnant, consult with your healthcare provider before using an infrared sauna.


By incorporating infrared saunas into your wellness routine, you can enjoy a wide range of health benefits, from improved circulation to better sleep and skin health. Whether looking to detox, recover from workouts, or relax, infrared saunas offer a natural and effective solution.