Infrared Sauna
Infrared Sauna
Sauna bathing is a form of whole-body thermotherapy that has been used in various forms (radiant heat, sweat lodges, etc.) for thousands of years in many parts of the world for hygiene, health, social, and spiritual purposes. Modern day sauna use includes traditional Finnish-style sauna, along with Turkish-style Hammam, Russian Banya, and other cultural variations, which can be distinguished by the style of construction, source of heating, and level of humidity. Traditional Finnish saunas generally involve short exposures (5−20 minutes) at temperatures of 80°C-100°C with dry air (relative humidity of 10% to 20%) interspersed with periods of increased humidity created by the throwing of water over heated rocks.
In the past decade, infrared sauna cabins have become increasingly popular. These saunas use infrared emitters at different wavelengths without water or additional humidity and generally run at lower temperatures (45-60°C) than Finnish saunas with similar exposure times. Both traditional Finnish and infrared sauna bathing can involve rituals of cooling-off periods and rehydration with oral fluids before, during, and/or after sauna bathing.
Infrared heat yields benefits in a significant way: Beyond the incredible relaxation effect it has on people-it has been shown that endorphin levels increase after a sauna session-it's proven to be beneficial for musculoskeletal ailments, heavy metal detoxification, increased blood flow, and boosting the immune system's cell activity.
What is the process?
Intense short-term heat exposure elevates skin temperature and core body temperature and activates thermoregulatory pathways via the hypothalamus and CNS (central nervous system) leading to activation of the autonomic nervous system. The activation of the sympathetic nervous system, hypothalamus-pituitary-adrenal hormonal axis, and the renin-angiotensin-aldosterone system leads to well-documented cardiovascular effects with increased heart rate, skin blood flow, cardiac output, and sweating. The resultant sweat evaporates from the skin surface and produces cooling that facilitates temperature homeostasis. In essence, sauna therapy capitalises on the thermoregulatory trait of homeothermy, the physiological capability of mammals and birds to maintain a relatively constant core body temperature with minimal deviation from a set point
On a cellular level, acute whole-body thermotherapy (both wet and dry forms) induces discrete metabolic changes that include production of heat shock proteins, reduction of reactive oxygenated species, reduced oxidative stress and inflammation pathway activities, increased NO (nitric oxide) bioavailability, increased insulin sensitivity, and alterations in various endothelial-dependent vasodilatation metabolic pathways
The interesting thing about these types of saunas is that they differ from "regular saunas" because their light directly penetrates your skin but does not warm the air around you. The temperature in your body goes up quickly, yet the light has no effect on your surrounding environment
They're believed to have a parasympathetic healing effect, which means they help the body handle stress better - an attribute that could mean one day they're used for handling all types of diseases from insomnia and depression to hormonal imbalances and autoimmune disorders.
Infrared saunas fall into two main categories: near-infrared saunas and far-infrared saunas.
Both types of infrared saunas use light to penetrate tissue and exert health benefits, but they do it slightly differently.
Near-infrared saunas produce light that has a shorter wavelength than its far-infrared counterpart. But the near-infrared light is actually stronger and able to penetrate deeper into tissue than far-infrared light can.
Far-infrared light, on the other hand, does not directly affect the cell's mitochondria. This wavelength of light does affect the health of the cell, however, by exciting water molecules around it.
These "excited" water molecules produce heat and may also increase mitochondria function, although not as directly or effectively as near-infrared light.
Let's dive into the specific benefits that they offer.
It could promote exercise recovery
Deep penetration of infrared heat (approximately 3-4 cm into fat tissue and neuromuscular system) with mild temperature (35-50°C), and light humidity (25-35%) during FIRST bathing appears favorable for the neuromuscular system to recover from maximal endurance performance.
It could improve energy and mental health
A small 2015 study found that when used once a day for 15 minutes, patients with chronic fatigue syndrome saw a marked increase in energy. They also reported a decrease in feelings of anxiety and depression.
Healthier skin
Does your skin always feel rough and aged? This may result from the accumulation of dirt and other dead cells on the pores that decrease air and blood circulation within the skin cells.
But you don't have to turn to creams and other chemical compounds as most do more than harm than good. Try out sweating in an infrared sauna. Note that as sweat pushes through the pores on your skin, it opens them up carrying with it any toxin accumulations.
This allows for better penetration of air and even improved blood circulation, both of which lead to a softer, healthy and younger looking skin.
More Restful Sleep
Humans are supposed to sleep when it's dark and be awake when it's light. The harsh blue light produced by your phone, TV, or computer screen can affect how well you sleep. (Not to mention the unseen effects being constantly "plugged-in" can have on your mental health.)
Being exposed to this artificial light when our bodies are expecting darkness can directly inhibit our natural melatonin production. Without the right levels of melatonin, we can have more difficulty falling asleep, staying asleep, and waking up refreshed.
When you surround yourself with the red light of an infrared sauna before bed, you'll produce more melatonin.
More melatonin production means that you'll be able to fall and stay asleep more easily.
The gentle heat produced by the infrared light can also improve circulation and relax your muscles. This can help you unwind from a busy day and get your body and mind ready for sleep.
If you're having trouble sleeping, trying out an infrared sauna could be beneficial in helping to reset your internal clock and getting better sleep!
Improves Quality of Life and Overall Well-Being
For many years, patients suffering from chronic pains have used thermal heating treatments to find relief. Studies have found that regular and repeated thermal therapies are promising methods for lowering chronic pain that can interfere with quality of life without the need for medications.
Researchers from Nishi Kyusyu University in Japan found that infrared sauna heat therapy might work even better to lift someone's mood and well-being when coupled with other holistic treatments such as cognitive behavioural therapy and exercise rehabilitation.
Bear in mind that just hopping in an infrared sauna a couple times a month likely won't get you the results you're looking for.
And, infrared sauna use is not a replacement for other medical treatment. Infrared saunas are simply a great tool to add to your toolbox for improving your health holistically.
In order to get the best, most meaningful results, you should use infrared sauna therapy in conjunction with other lifestyle and diet interventions.
Have you used an infrared sauna? Share your experience with infrared saunas in the comments below!
Love and light,
Sophie and Ellie xx
Sources:
Joy Hussain, Marc Cohen (2018) "Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review" Evid Based Complement Alternat Med.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5941775/
Antti Mero, Jaakko Tornberg, Mari Mäntykoski & Risto Puurtinen (2015) "Effects of far-infrared sauna bathing on recovery from strength and endurance training sessions in men" https://link.springer.com/article/10.1186/s40064-015-1093-5
Wellandgood.com; draxe.com
