Saunas have been used in many cultures for thousands of years to promote health and wellness. Whether it is Finnish saunas, Indigenous sweat lodges, Greek and Roman bathhouses, Japanese hot springs bathhouses, Korean kiln saunas, or Turkish baths, heat therapy has been used for physical healing, spiritual and community connection, and purification. 

Ancient saunas often used heated rocks with water poured over them to create steam and build up heat. Beginning in the early 1900s, people experimented with electrical technology to produce heat and induce sweating. The first infrared saunas were used in Japan, and since the 1970’s the technology has evolved to include infrared saunas with undetectable electromagnetic frequencies. 

Traditional heating methods such as heating rocks in a fire and then splashing water on them to create steam have some limitations, such as the time it takes to bring a sauna room up to temperature and the inherent risks of hot rocks and fire. The therapeutic temperatures in a traditional sauna can be 150-180 degrees F, which some people may be unable to tolerate. In contrast, an infrared sauna works by exposing the body to infrared rays as light and can induce sweating at much lower temperatures, 120-140 degrees F. Infrared light penetrates the body directly rather than heating the air around it. 

Health Benefits of Infrared Sauna Therapy

Muscle Recovery and Pain Relief

The deep penetrating heat from infrared sauna treatments has been shown (1) to decrease pain and stiffness in the joints. It may help reduce inflammation and soothe muscles for better post-workout recovery. 

 Skin health

Infrared saunas induce sweating, both during the session and for some time afterwards. Sweating opens the pores and provides a pathway for toxins to exit the body, In addition to this, infrared light falls under the category of low-light therapy which has been used to improve circulation and cellular healing in the skin. 

Relaxation

Infrared saunas are also excellent for relaxation and stress relief. Infrared light heats the body directly, and delivers the same deep warming sensation achieved by basking in the sun, without exposure to UV rays. By stimulating circulation, increasing your heart rate, and inducing sweating, infrared saunas support mood and mental health. 

Wound Healing

By stimulating circulation and cell repair, infrared light may speed the healing of a wound and reduce scarring (3). It may also promote collagen production, which benefits skin health as a whole. 

Heart Health

Heat therapy induces deep relaxation and may help lower blood pressure (2). In addition to this, infrared saunas may help improve the flexibility of blood vessels, which can improve cardiovascular health. Sweating and increased heart rate occur as the body heats up as well. A sauna exposes the body to a mild stressor, similar to exercise or intermittent fasting, that stimulates cellular responses that prove beneficial in the long run. 

Infrared saunas may also support digestion and weight loss and detoxification. More studies are needed to replicate initial findings, but in general sauna therapy may be beneficial and causes no side effects when used by individuals with no contraindications (4). 

Here are some tips to get the most from a sauna session:

Hydrate before and after your sauna session. 

Keep your sessions short as you begin. 

Let your body cool down after a session. Some people advise cold water showers or immersion after a sauna. 

As with traditional saunas, consult with your healthcare practitioner before partaking, particularly if you have high blood pressure or a heart condition, are pregnant, or are taking medication.

 Call 501-404-2024 today to book a thirty minute session at TruBalance and Natural State Health Center in Little Rock, AR. Sauna hours are 9AM to 5PM M-TH, 9AM to 2:30PM F.  

1.  Oosterveld FG, Rasker JJ, Floors M, Landkroon R, van Rennes B, Zwijnenberg J, van de Laar MA, Koel GJ. Infrared sauna in patients with rheumatoid arthritis and ankylosing spondylitis. A pilot study showing good tolerance, short-term improvement of pain and stiffness, and a trend towards long-term beneficial effects. Clin Rheumatol. 2009 Jan;28(1):29-34. doi: 10.1007/s10067-008-0977-y. Epub 2008 Aug 7. PMID: 18685882.
2. Umehara M, Yamaguchi A, Itakura S, Suenaga M, Sakaki Y, Nakashiki K, Miyata M, Tei C. Repeated waon therapy improves pulmonary hypertension during exercise in patients with severe chronic obstructive pulmonary disease. J Cardiol. 2008 Apr;51(2):106-13. doi: 10.1016/j.jjcc.2008.01.004. PMID: 18522783.
3. Yadav A, Gupta A. Noninvasive red and near-infrared wavelength-induced photobiomodulation: promoting impaired cutaneous wound healing. Photodermatol Photoimmunol Photomed. 2017 Jan;33(1):4-13. doi: 10.1111/phpp.12282. PMID: 27943458.
4. Hussain, J., & Cohen, M. (2018). Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review. Evidence-based complementary and alternative medicine : eCAM, 2018, 1857413. https://doi.org/10.1155/2018/1857413