In our fast-paced, high-stress world it’s more important than ever to prioritize self-care to actively support our overall health, longevity, and wellbeing. One simple yet transformative practice that has gained significant attention is the regular use of saunas—particularly infrared saunas. While it was once considered simply an indulgence, emerging research has shown that using an infrared sauna 3-5 times a week delivers impressive physiological benefits to the body and mind.
What is an infrared sauna and how does it differ from traditional saunas?
Infrared saunas use infrared light panels to emit infrared light waves that warm the body rather than just heating the air inside the sauna. This allows the body to experience the benefits of heat exposure at a lower ambient air temperature (typically 120- 150°F) compared to traditional electric or wood-burning saunas that typically operate between 180-210°F.
Infrared saunas deliver three different wavelengths, each offering their own unique benefits:
- Near Infrared (NIR): Penetrates the skin to promote wound healing, cell regeneration, and collagen production, enhancing skin health and appearance.
- Mid Infrared (MIR): Reaches deeper tissues, effectively improving circulation, reducing pain, and alleviating inflammation in muscles and joints.
- Far Infrared (FIR): Penetrates the deepest, promoting detoxification and cardiovascular health by increasing core body temperature and stimulating sweat glands.
From reducing inflammation and lowering blood pressure to enhancing detoxification and improving mitochondrial function, the power of saunas extends far beyond just inducing a relaxing sweat. Let’s take a closer look at the science-backed advantages of making sauna time a consistent part of your lifestyle.
Reduce Inflammation
Chronic, low-grade inflammation is at the root of many of the most pervasive health concerns plaguing modern society, contributing to the development of conditions like heart disease, diabetes, Alzheimer’s, and cancer. Fortunately, regular sauna use has been shown to be a highly effective natural remedy for tamping down inflammation.
The heat exposure experienced during a sauna session triggers the release of heat shock proteins, which act as cellular “chaperones” to assist in the repair of damaged proteins. This process helps reduce oxidative stress and inflammation throughout the body. Studies have found that just 2-3 sauna sessions per week can lead to a significant decrease in key inflammatory markers like C-reactive protein (CRP) and interleukin-6 (IL-6).
Additionally, saunas can boost the production of anti-inflammatory compounds like nitric oxide and increase blood flow, further aiding the body’s natural mechanisms for resolving inflammation. This powerful anti-inflammatory effect has important implications for conditions like rheumatoid arthritis, chronic pain, and cardiovascular disease.
Lower Blood Pressure
High blood pressure, or hypertension, is a major risk factor for heart attacks, strokes, and other cardiovascular events. Regular sauna use has been shown to be an effective, drug-free intervention for lowering blood pressure.
The heat exposure from sauna usage causes blood vessels to dilate, which reduces the workload on the heart and allows for improved blood flow. This, in turn, lowers systolic and diastolic blood pressure readings. Studies have found that just 2-3 sauna sessions per week can lead to sustainable reductions in blood pressure, with benefits persisting for several hours after each session.
Interestingly, the blood pressure-lowering effects of saunas appear to be especially pronounced in individuals with pre-existing hypertension. Studies have also shown that regular sauna bathing significantly reduced the risk of fatal cardiovascular events in hypertensive individuals. This makes saunas a particularly valuable tool for managing this common, yet dangerous, health condition.
Enhance Detoxification
The profuse sweating induced by sauna sessions helps the body to eliminate a wide range of harmful compounds, including heavy metals, chemicals, and persistent organic pollutants. Research has shown that regular sauna use can significantly increase the excretion of toxins like lead, cadmium, and mercury through sweat—substances we are exposed to regularly that are linked to a host of health problems.
Beyond flushing out toxins, saunas also stimulate the release of antioxidants that help neutralize free radicals and support the liver’s natural detoxification processes. This dual mechanism makes regular sauna bathing a valuable tool for optimizing the body’s internal cleansing systems.
Improve Mitochondrial Health
Heat exposure from regular sauna sessions has been shown to increase energy levels and have a profoundly positive effect on mitochondrial function. Mitochondria are the powerhouses of our cells, responsible for generating the energy-currency molecule ATP. When mitochondrial health is not optimal, it can lead to fatigue, brain fog, and decreased physical and cognitive abilities.
The stress the body experiences when exposed to heat from sauna sessions triggers the body to create heat shock proteins, which protect the mitochondria from damage. Saunas also increase the production of nitric oxide, which enhances mitochondrial biogenesis and ATP synthesis. Over time, these adaptations can translate to tangible improvements in energy levels, endurance, and overall vitality.
Boost VO2 Max
Studies have shown that regular sauna bathing can significantly improve VO2 max, which represents the maximum amount of oxygen the body can utilize during exercise. This is especially important for athletes and fitness enthusiasts since V02 max is a key metric of cardiovascular health and endurance performance.
The heat exposure causes blood vessels to dilate, which increases blood flow and oxygen delivery to working muscles. Over time, these physiological changes culminate in measurable improvements in VO2 max, allowing athletes to push their limits and achieve new personal achievements. One study showed that after eight weeks, 15 minutes of sauna use after exercise 3x a week improves VO2 max more than exercise alone.
Takeaway
With benefits like inflammation reduction, detoxification enhancement, and improvement of cardiovascular and mitochondrial health, the science-backed benefits of regular sauna use are undeniable. By incorporating 3-5 sauna sessions per week, you can unlock a host of profound physiological advantages that can positively impact your overall wellbeing and longevity making it an essential addition to your self-care regimen.
One infrared sauna manufacturer I feel confident suggesting to my patients for home use is Sunlighten, who has 25 years of patented infrared heating technology backed by numerous scientific studies. Their range of products caters to various budgets, ensuring accessibility in promoting health and wellness.
