Spending time in a sauna can help you unwind and relax, yet can also have side effects like dehydration and changes to blood pressure. Past studies have suggested that infrared sauna therapy may help alleviate pain and stiffness from rheumatic diseases like fibromyalgia; however, the results were not always consistent.
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Benefits of Infrared Sauna Therapy
Infrared saunas have proven themselves a successful treatment option for many conditions, from cardiovascular diseases and fibromyalgia to autoimmune disorders and weight gain. Furthermore, sauna therapy has also been associated with improved mood and lower stress levels; its heat helps balance out cortisol, the primary stress hormone.
Infrared sauna rays penetrate deep into tissue, stimulating its physiological reaction that increases heart rate and blood flow to stimulate more efficient delivery of oxygen and nutrients to cells more effectively – as well as helping those with hypertension reduce their blood pressure more quickly.
Infrared sauna therapy can also provide significant relief to sore muscles and joints. Regular sauna sessions have found to ease pain, alleviate tension and increase mobility; one study even found chronic fatigue to have significantly diminished following one month of regular sauna use!
Heat generated by infrared saunas causes your skin to sweat, which is beneficial in detoxification and weight loss. But be wary not to overdo it as excessive sweating can lead to dehydration; drink plenty of water before, during, and after your session as dehydration can occur quickly. Also avoid eating before entering a sauna as sauna sessions should performed without food in your stomach – much like exercising!
Prior to using an infrared sauna, it is wise to seek medical clearance, particularly if you suffer from an impaired immune system or heart condition. Open wounds should wait until healing before using an infrared sauna; pregnant and breastfeeding women should avoid using saunas altogether.
Listening to your body and getting out of a sauna if it becomes too hot, dizzy, or nauseated are important considerations. Furthermore, never leave one unattended. If children use it too, remain close by them in case an innocent mistake takes place; otherwise, it could prove fatal for both parent and child. Innocent mistakes cost many parents their children every year, with saunas becoming especially dangerous environments without adult supervision.
Infrared Sauna Therapy Risks
Saunas have long used in numerous cultures worldwide for their numerous health benefits, with modern technology making their use even simpler and offering additional health advantages. One such modern technological advance is infrared sauna therapy – an infrared sweat bath which uses infrared light to help your body shed excess water and toxins through sweating, creating healthy skin with natural glow. They can also boost circulation by improving blood flow which aids healing processes.
Though infrared saunas do carry some risks, these tend to be mild. Dehydration is perhaps the greatest risk when using infrared saunas; sweating during sessions may cause fluid loss unless plenty of water consumed beforehand, during and post session. Other potential side effects could include headaches and lightheadedness due to sudden temperature changes; to minimize this possibility start off slowly by starting with shorter sauna sessions at lower temperature settings before transitioning between them gradually throughout your session and post session.
Infrared saunas can be an ideal way to manage chronic pain, alleviating symptoms and improving quality of life. Studies have proven the efficacy of infrared sauna therapy on chronic conditions like fibromyalgia, rheumatoid arthritis and others; additionally, it relieves tension and stress for more relaxed feelings and greater focus.
Other benefits of using an infrared sauna include weight loss, detoxification, and improved sleep. An infrared sauna can assist with these goals by helping to reduce calories you consume, increase metabolism and help your body burn more fat. Furthermore, they can improve respiratory systems by decreasing inflammation that causes problems like asthma and bronchitis.
Studies have even demonstrated how infrared saunas can significantly benefit heart health. One such study demonstrated this by showing how participants who used traditional Finnish saunas on multiple occasions over two weeks experienced significantly decreased markers of heart disease compared to those using them once every week; other research indicates how frequent sauna use can even help those living with chronic heart failure improve cardiovascular function.
Safety
Sauna therapy generally is safe; however, some research has demonstrated that infrared heat can cause dehydration and changes to blood pressure; therefore, those considering trying one should first speak to their physician.
At an infrared sauna session, water molecules release heat into the surrounding air and water molecules, leading to sweaty body conditions and possible dehydration. Therefore, it is crucial that water consumed both before and during sessions to maintain adequate hydration levels in your system and avoid dehydration. Furthermore, moving slowly both inside the sauna as well as when leaving also advised in order to avoid dizziness or any potential falls that might occur.
Some research indicates that regular sauna use may lower the risk of heart disease and stroke by lowering your blood pressure, improving circulation, and increasing mitochondrial size (the “power plants” inside each cell that convert glucose to energy). Unfortunately, such studies often don’t include control groups; therefore, it is wise to speak to your healthcare provider about incorporating infrared sauna therapy into your wellness or pain management routine. Kelly Simms, ND recommends adding this therapy into wellness or pain management protocols as soon as possible.
Simms suggests starting your infrared sauna journey slowly by starting with shorter sessions and lower temperatures; gradually increase both length and intensity as your comfort with them grows.
Researchers recently recognized another benefit of saunas, according to a recent study published in Evidence-Based Complementary and Alternative Medicine: they can strengthen your immune system. Just one sauna session increases white blood cells that play an essential role in fighting infections and disease, according to this research study. Specifically, people who used saunas four or seven times weekly saw their risk of death decrease 22% when compared with those who did not use them at all.
Conclusions
Stress relief and pain relief are among the primary advantages associated with sauna use in general; similarly, infrared sauna use can provide similar advantages. There is evidence that saunas may help treat specific medical conditions, particularly chronic heart conditions and type 2 diabetes. Sauna sessions stimulate body circulation which keeps blood flowing smoothly without blockages; additionally sweating from sauna sessions may remove impurities that accumulate within our bodies contributing to these health conditions.
Infrared sauna therapy has also proven to aid muscle recovery after exercise. According to reports, some athletes include sauna sessions in their pre-workout routine as it helps reduce inflammation and soreness associated with hard workouts, according to one anecdotal account. Furthermore, according to research published in Complementary Therapies in Medicine infrared heat linked with an increase in production of cytokines – proteins which stimulate new tissue formation as well as repair efforts – stimulating cells into creating more and repairing damage more efficiently than ever before.
Studies demonstrate that far infrared sauna therapy can lower cholesterol and triglyceride levels, improve blood pressure, lower systolic blood pressure and increase body’s level of nitric oxide production. Furthermore, this therapy may also help relieve symptoms associated with some chronic illnesses, including fibromyalgia and arthritis.
Although sauna use generally considered safe, it’s wise to be aware of potential risks. Pregnancy, heart disease or high blood pressure conditions, taking certain diuretics or barbiturates medication and having conditions such as glaucoma should all discussed with their physician prior to using one, according to Cook-Bolden. Alcohol may dehydrate you so avoid drinking before entering a sauna as this could result in dehydration issues; additionally, if you feel dizzy during or after your sauna session it should discontinued immediately
Though sauna therapy can add several health benefits, keep in mind that there’s little scientific support for claims that it will aid weight loss or calorie burning. Therefore, for effective weight loss efforts stick with regular exercise and diet alone.
