Detoxifying your body is important, and sauna bathing can be a great way to do just that. Using the heat produced by a Clearlight® Sauna, you can increase perspiration, which helps remove toxins and impurities from the body. Furthermore, infrared heat causes fat cells in the body's tissue to vibrate, facilitating the release of heavy metals and toxins, which are then expelled through the skin, kidneys, and other organs that function specifically for detoxification. Give yourself the feeling of being refreshed and rejuvenated with increased energy levels, improved mental clarity, bolstered immunity, reduced stress, emotional well-being, and many more benefits. If you want to understand how infrared saunas work for detoxification keep reading...
Spending any time in a Clearlight® Sauna can have tremendous relaxation benefits and help reduce stress levels. The soothing infrared heat of a Clearlight® Sauna relaxes muscles and reduces tension, allowing your body to drift off into a calm and 'rest and digest' state. Take some time to completely immerse yourself in stillness, while stimulating your body's production of endorphins. Feel more energised, cope better with stress and improve overall focus and productivity. Unlock the power of relaxation and reduce fatigue with Clearlight® Infrared Saunas.
Quite often we experience joint pain or muscle aches and stiffness, which can slow us down significantly. Fortunately, Clearlight® Infrared Saunas have been recognised for their potential in providing relief from this type of discomfort. When you increase your heart rate through dry sauna sessions, metabolic waste like lactic acid is broken down and blood flow to the affected areas is improved significantly.
In addition to that, due to the enhanced circulation from dilated blood vessels, toxins and impurities are removed from the body leading to a more effective healing process while reducing joint pain, muscle aches and stiffness. These benefits are not only helpful for those suffering from injury but also for those wanting to treat minor aches or pains to prevent them from becoming more problematic. If you don't want soreness to slow you down, keep reading.
Weight loss can be an arduous process but using a sauna regularly could provide some help. Clearlight® Saunas have many weight loss benefits due to their ability to raise the body's core temperature, increase metabolism and provide an effective way of removing toxins and impurities from the body. The body sweats in an infrared sauna, enabling it to get rid of unused fluids which is beneficial for weight loss. Additionally, an increase in calorie burn through accelerated metabolism provides weight loss benefits as well. Allow yourself to feel the benefits that lead to an improved mood, increased energy levels, and reduced risk of lifestyle diseases today. If you're tired of feeling sluggish, find out how you will burn calories in an infrared sauna.
Sweating has long been known for its skin benefits, and Clearlight® Saunas are taking this to the next level. Not only do they help to improve skin health through increasing blood flow and oxygenation while promoting cell growth and repair, but they also aid in the skin's removal of toxins and impurities - leaving it clearer, healthier and less prone to skin conditions such as acne and scarring. Furthermore, regular sauna use can result in complete skin rejuvenation as sweat removes dead skin cells, allowing the skin to look smoother, brighter and more youthful. By using a Clearlight® Sauna regularly you may be able to enjoy increased elasticity and improved confidence with a better skin complexion.
Clearlight® Infrared Saunas are great for skin health and even more so for those wanting to tackle cellulite. The infrared wavelength penetrates deep into the skin's fat cells, causing them to vibrate which helps to reduce the appearance of cellulite. This also increases circulation and further helps dilate blood vessels, which boosts overall skin health. And with regular use of its detoxification pathways like the lymphatic system, liver and kidney, toxins will be released from the body to further reduce or prevent cellulite from forming. Allowing for an easy and effortless way to level up your skin health, and helping you feel your most confident, beautiful self. If you want to know how you can enjoy smoother-looking skin, keep reading...
Cardiovascular health plays an incredibly important role in our overall well-being, and a Clearlight® Sauna can be a powerful tool for improved cardiovascular health. Not only do sauna sessions help to reduce blood pressure, strengthen the cardiovascular system, and reduce artery stiffness, but also provide potential benefits like improved blood circulation and a lower risk of fatal cardiovascular diseases like heart disease or stroke from dilated blood vessels. Clearlight's infrared heat results in better absorption of beneficial wavelengths while comfortably getting the heart to work. Maximise your heart health, unleash your stamina and endurance, say goodbye to fatigue and shortness of breath, and protect yourself from heart attack and stroke - all while relaxing in a warm calming space at home. Keep reading if you want to find out how you can experience these benefits.
Clearlight® Saunas are an excellent way to naturally boost your immune system. Raising your core body temperature mimics a fever – your body’s natural defence mechanism for fighting illness. Stimulating this immune response helps to accelerate white blood cells and causes an uninhabitable environment for bacteria, viruses and infections, reducing the risk of a weakened immune system. It also further encourages toxin and impurity removal from the body which ultimately leads to a stronger immune system. And with no harsh or negative side effects, infrared saunas are a great way to naturally improve your immune health. Find out how this tool can help fight off sickness.
If diabetes is an ongoing challenge for you, taking regular infrared sauna sessions could provide diabetes support. In 1980, a study found that two 25-minute sauna sessions can lead to a 110% increase in insulin absorption. Saunas also improve insulin sensitivity, which means your body's cells are better able to take up glucose from the bloodstream than diabetes type two sufferers. Heat shock protein is triggered with saunas, reducing blood glucose levels and promoting fat loss - another diabetes type two risk factor. All in all, regular sauna therapy could be the key to helping you control diabetes both safely and effectively. Keep reading if you are interested to find out how.
While Clearlight® Saunas have had many health benefits on things like the quality of our skin, our mood and relaxation, some of the greatest potential health benefits lurk beneath our skin.
We’re going to answer the question of whether the benefits of a sauna help for detoxifying our bodies, including toxins and heavy metals.
Do infrared saunas detoxify your body?
Yes, infrared saunas have been shown to detoxify the human body from certain chemicals, toxins and heavy metals. The potential sauna benefits for detoxification in particular offer tremendous advantages for this purpose because of their ability to help fortify the lymphatic system—the primary organ working to rid the body of toxic waste and bacteria.
A study conducted in 2012 concluded that, after being exposed to toxins related to police work and other environmental factors, policemen recorded significantly improved post-treatment scores when taking regular infrared sauna sessions within a 4-6 week period. Thus, there is no doubt that saunas of all kinds provide fantastic opportunities to help detoxify your body.
Not only do infrared saunas activate the lymphatic system and natural detoxification pathways, but they also enhance the number of toxins excreted through the skin as sweat. A study on women's health found that different toxins are expelled in sweat from Clearlight® Infrared Sauna use compared to exercise. Common heavy metals and toxins that can be excreted through sweating include:
- BPA from plastics
- and other pollutants.
How do sauna benefits remove toxins?
Infrared Saunas remove toxins from the body in multiple ways. Firstly, sauna bathing causes increased blood circulation to occur to all parts of the body including the skin, muscles and joints. The increased blood flow carries any waste material from these areas back through the natural detoxification pathways - the liver, kidneys and lymphatic system.
Secondly, the heat stress from high temperatures causes you to sweat. As the skin temperature and body temperature rise, the body cools itself with sweat, a liquid made up of predominant water, but also fats, salts and toxins.
Lastly, infrared wavelengths cause fat cells to vibrate and essentially melt, resulting in a release of heavy metals and toxins that the body stores in the fat to protect itself from high toxin loads. This additional bonus of melting fat cells allows for an improved release of toxins typically unavailable from other means.
Further detoxification can be achieved with an infrared sauna if used in conjunction with a toxin binder or cold therapy.
How long should you stay in a sauna for detoxification?
The amount of recommended time you should spend in a sauna depends on a number of factors. If you’re a new user, it’s advised you should limit your time inside the sauna to around 15-20 minutes, while monitoring your body for any adverse effects. If you’re a seasoned user of infrared saunas, you can extend this timeframe to around 30-45 minutes.
When it comes to the detoxification process, the amount of time you spend inside the sauna doesn’t necessarily dictate how well your body will break down toxins. This is dependent on the quality of your health, how often you exercise, how well hydrated you are, and the quality of your diet, for example.
What type of sauna is best for detoxification?
Infrared saunas are best for detoxification. Traditional saunas and steam saunas are limited in the process of detoxification because they do not target fat cells to release toxins and heavy metals as infrared saunas do.
The process of detoxing your body is far more than simply sweating out the toxins. While using an infrared sauna, the user benefits from a targeted detoxification process that allows infrared energy to break down toxins that would have otherwise gone unnoticed. The added energy from the infrared sauna gives your body’s lymphatic system the boost of nutrients and blood circulation filled with beneficial white-blood cells that get to work processing the toxins. Used in conjunction with regular exercise and a balanced diet will provide the best detoxification results.
When exposed to rising temperatures, your autonomic nervous system kicks in to help regulate your internal core body temperature. This type of biological response leads to an increase in blood flow throughout the body, including to the skin. The sympathetic nervous system is usually activated in times of emotional distress when our body registers stress or anxiety. Heat stress from a sauna activates the parasympathetic nervous system to reduce these uncomfortable feelings, similar to how exercise does.
Mindfulness, relaxation and meditation are at the basis of a stable mind frame that not only keeps us healthy but also maintains our peak performance for longer periods of time. Taking a sauna bath is an easy and convenient solution to finding a burst of much-needed energy or taking time to relax. When done regularly, it helps you activate your sympathetic nervous system quickly and easily in times of need, providing a balance between mental and physical well-being. Plus, with the possibility of improved heart health, flexibility, muscle recovery and stress relief all coming from such a simple task, it’s no wonder why many people use saunas as part of their daily routine.
Are infrared saunas relaxing?
Yes. sauna bathing has proven to be relaxing. While this is no doubt subjective, it seems reasonable to assume that for most sauna use, the experience is a relaxing one. The sauna experience is relaxing in its initial stages, as your core body temperature slowly rises and promotes a number of health benefits. The heat gradually builds, though how long and at what intensity varies from person to person. The experience of sitting inside an infrared sauna has been overwhelmingly positive, according to feedback from our users.
How does relaxing in a sauna make you healthier?
The Mayo Clinic recommends that learning to identify the root causes of stress, as well as creating self-care strategies to deal with the signs of stress is one of the best ways to combat stress and live a healthier life.
We believe that taking time out of your busy life to immerse yourself inside an infrared sauna is helpful in combating stress for two primary reasons.
- The physiological sauna health benefits are well documented from peer-reviewed medical evidence. One of the major recommendations for minimising stress is to exercise, and sauna bathing triggers our bodies into a state very similar to a workout. If a sauna session is added to the end of a workout, these benefits stand to be magnified.
- Meditation is taken to a whole new level when it comes to sauna use. That relaxation of the body, mind and soul allows for deeper breathing which helps reduce cortisol levels in the body and increase circulation, resulting in more oxygenated blood for a healthier life. Many experienced sauna users are well aware of the relaxation stages one should be in before being able to practise meditation inside a sauna and benefit from these relaxation practices. They also inhabit much higher health reaching peaks sometimes unattainable without relaxation associated with a sauna session.
What are the health risks of being stressed?
When we are exposed to one or many sources of personal stress, our bodies release a hormone known as cortisol into the blood, which acts as a wake-up call for our body to respond to a potentially threatening situation. Elevated cortisol increases your pulse and blood pressure, and provides your brain with adrenaline and glucose to deal with these situations. It should be pointed out that short-term bursts of stress aren’t necessarily unhealthy, they’re actually an evolutionary reaction to keep ourselves safe from threats.
Consistent, long-term and pervasive stress, however, is what takes a toll on our bodies, and is exactly what we’re trying to target with an infrared sauna that helps facilitate relaxation and alleviate stress.
The National Institute of Mental Health says that constant, long-term sources of stress mean that our “body never receives a clear signal to return to normal functioning,” which is what causes health problems. These include mental illnesses like anxiety, depression and sleep disorders, as well as physical health problems like digestive problems, headaches, weight gain, high blood pressure, and risk of heart disease and stroke.
How long should you sit inside a sauna to properly relax?
We encourage users that are new to the whole experience to sit inside an infrared sauna for around 20-25 minutes to promote sweating and the activation of the nervous system. Sauna bathers that don't participate in regular dry sauna bathing should monitor their bodies for any adverse symptoms for a reduced risk. Sitting inside a sauna doesn’t necessarily guarantee relaxation, so if you’re feeling as though your body is giving you warning signs to step out before you hit the 25-minute mark, listen to these signs and step outside.
Repeated sauna therapy has a greater chance of activating and controlling the nervous system regularly, and regular sauna bathers will likely want to spend between 30-45 minutes in the radiant heat.
What are the signs that you are stressed?
If you’ve been feeling overwhelmed with work, it’s likely that one or more sources of stress are taking their toll on your productivity. Some sources say that stress can reduce our overall productivity at work by a staggering 77%, which also translates to higher rates of staff absenteeism and a drop in the organisation’s morale and culture.
When you take steps to reduce sources of stress in your life your overall productivity will increase, and your attitude towards duties will become more positive. Sauna bathing reduces stress by being a meditative practice that is peaceful. A relaxed mind frame is best facilitated by a healthy diet, regular exercise and at least eight hours of sleep each night, but can be fortified by something like infrared sauna bathing to give your body an added push in the right direction.
For sauna bathers looking to reduce the pain and tightness of sore muscles after a workout, infrared saunas offer natural, non-invasive, and drug-free treatments worth exploring. While sauna bathing shouldn’t be considered a cure for arthritis or similar conditions, they can certainly help to reduce symptoms such as chronic pain and joint stiffness. This is because the light energy within an infrared sauna penetrates deep into our skin tissue and muscles up to 5 centimetres, enabling our bodies to absorb its therapeutic benefits. With regular sauna use, sauna bathers may not only look forward to a way of managing their pain but also have multiple physical and mental health benefits that come with it.
How does the sauna help your muscle soreness?
Yes, infrared saunas are an effective tool for post-workout recovery. Laser-like far infrared light waves penetrate into muscle tissue, promoting blood circulation and oxygenation to flush away metabolic waste and promote muscle repair. The warmth helps reduce tension in strained muscles, allowing greater flexibility and range of motion. For efficient post-workout healing, try regular visits to the infrared sauna.
A study from Clinical Rheumatology found that saunas helped to increase blood flow and relieve tension in the joints and sore muscles of those living with chronic diseases like rheumatoid arthritis over a four-week period. This pain relief is largely driven by the dilation of your blood vessels, as well as the increased rate at which your body pumps blood as your cardiovascular and lymphatic systems are both prompted to accelerate inside the sauna.
The exposure to heat, be it with a traditional sauna or infrared sauna, provides relief for muscle tension during post-workout recovery and provides nutrients needed for an accelerated recovery.
Is an infrared sauna good for arthritis and joint pain?
Yes, infrared saunas benefits arthritis symptoms and joint pain. This is because sauna bathing can boost oxygen-rich blood flow, providing relief from pain in problem areas. Mitochondria (cellular ‘powerhouses’) are charged up by infrared energy and ATP receives a power boost. This sends nutrient-rich blood to the cells, particularly beneficial for those with arthritis. It’s important to note from the outset that the use of infrared saunas, in isolation, should not be considered a cure for arthritis. Instead, we should think of it as a simple, convenient, and relaxing means of treating the symptoms of arthritis, like chronic pain and joint stiffness.
A pilot study from Clinical Rheumatology found that there was a “significant” impact on the short-term improvement of pain and stiffness in sufferers of arthritis, with the authors noting a “trend towards long-term beneficial effects” of infrared sauna use for these patients, as well as the fact that sauna bathing has had “no adverse effects” for the users. They also pointed out that their results indicated that “fatigue also decreased” in their patients.
Another study from the University of Twente asked arthritis sufferers to measure and rate their pain before and after using an infrared sauna, with their results showing that “pain and stiffness improved significantly during treatment,” with the mean improvement rated anywhere between 40-60% specifically for arthritis pains. The authors noted that “infrared whole-body hyperthermia has statistically significant positive direct effects upon pain and stiffness in rheumatoid arthritis patients.”
How long should you sauna for muscle recovery?
For muscle recovery, you should aim for 15-20 minutes for new sauna bathers and more experienced users can stretch to 30-45 minutes for optimal results. Exercising breaks down muscle fibres that rebuild over a 24-48 hour period, causing the majority of muscle pain. Inflammation is a vital part of the body's defence mechanism and is necessary for maintaining health. It is a response to injury or infection and involves an increase in blood flow to the affected area, as well as the release of immune cells and proteins that help fight off foreign invaders. Sauna bathing can help with muscle recovery and repair, as the process involves inflammation that increases blood flow to the affected area. The duration and intensity of a sauna session should be monitored to ensure optimal results for both new and experienced users.
How long should you sauna for arthritis or chronic pain?
Sauna bathing can be used to help treat pains associated with arthritis, fibromyalgia, and other chronic pain disorders. To maximise benefits, users should drink water before entering an infrared sauna session and stay in it for 15-45 minutes at a time. Doing this 3 times a week is recommended for the best results.
Do saunas reduce inflammation?
Sauna bathing reduces inflammation by stimulating the body's production of oxygen-rich blood and ATP. This increased blood flow then helps to treat inflammation, as well as strengthen the body's immune system for future protection. Overall, it is clear that inflammation plays an important role in maintaining health and fighting off foreign invaders. However, it is also important to recognise that uncontrolled inflammation can lead to long-term changes in gene expression which may result in chronic diseases if left unchecked.
Yes, you lose weight from regular sauna bathing and sauna therapy has been proven to burn calories as shown in peer-reviewed studies. By exposing the body to higher temperatures, saunas are known to trigger an effective sweat response in the body - helping reduce water retention weight - but not only that; sauna benefits also play a huge role in speeding up the body’s metabolism, cardiovascular system and its ability to burn fat. Through sauna exposure, we can manipulate our internal temperature and resulting health benefits within our bodies – all conveniently from the comfort of home.
How do saunas burn calories?
Yes, saunas burn calories. Sauna bathing raises the body's core temperature and the body regulates this by lowering the skin temperature through sweating, resulting in the body using energy and burning calories to do so.
A two-phase study from Binghamton University in New York shows that people who used a sauna three times a week were able to reduce their body fat index by 4% over a four-month period. Researchers noted that users did not change their exercise or diet during the study, and their control group - who did not partake in sauna use - showed no signs of losing weight.
This led the researchers to conclude that regular sauna bathing can have a profound impact on the body’s metabolism and ability to burn calories in a short period of regular sauna usage.
How many calories do you burn in a sauna?
You can burn up to 1.5 times more calories in a sauna than you would by sitting on the couch, making it an easy way to boost your metabolism and help you reach your fitness goals.
This is dependent on the person’s level of health, and things like their weight and tolerance to heat in the first place, however, is the universally agreed-upon range of calorie loss. This means that without any real physical activity, you can almost double your body’s ability to metabolise calories - and as you’ll discover in a minute, fat - through the simple act of sitting in a sauna.
What type of sauna burns the most calories?
Regular dry sauna bathing is a great way to burn fat and support your cardiovascular, lymphatic, and immune systems. Heat is transferred directly beneath the skin, making this type of sauna more effective than traditional Finnish saunas, wood-burning saunas or wet saunas. Used in conjunction with regular exercise and a balanced diet will provide the best detoxification results.
How long should you sauna for weight loss?
For weight loss, it is recommended to stay in the sauna for no more than 15-20 minutes at a time. This allows your body to reach its optimal temperature without risking dehydration or other health issues. For those who are fit and healthy, sessions of up to 30-45 minutes may be beneficial.
For weight loss, regular sauna bathing at a frequency of at least 3 times a week is the minimum for optimal weight loss sauna benefits.
It is important to note that saunas should not be used as a substitute for regular exercise or a healthy diet; however, when combined with other lifestyle changes such as increased physical activity and eating healthier foods, they can help contribute to weight loss. Everyone's body is different so the amount of time spent in the sauna should be tailored accordingly.
Taking saunas, particularly infrared saunas can provide multiple skin health benefits. Using a sauna enables the body to produce an enzyme beneath the skin which helps to regenerate and invigorate skin cells. The heat from using a sauna causes skin temperature rises and increases circulation and stimulates the production of collagen, helping to reduce wrinkles and improve overall skin tone.
The science behind this is that as near-infrared light passes through the mitochondrion of the cell, it converts into ATP (energy) that provides the cell with fuel. This process provides essential nourishment to have healthier-looking and feeling skin. Additionally, sweat produced during a session in an infrared sauna helps remove toxins from your body, leaving you feeling refreshed and rejuvenated after each session.
Are saunas good for the face?
Using a sauna provides numerous health benefits, including benefits for your face. Studies have shown that infrared light passing through the mitochondrion of skin cells converts into ATP (energy) which provides essential nourishment to have healthier-looking and feeling skin. Regular use of an infrared sauna can help improve overall skin health by providing deep cleansing and detoxification of your pores, reducing inflammation and improving circulation. With regular use, you will notice improved texture and tone in your skin as well as reduced signs of ageing such as wrinkles or age spots.
Does sauna age your skin?
No, a sauna does not age your skin and there is no peer-reviewed evidence to suggest that far infrared saunas age your skin. Traditional saunas or steam rooms may put the skin under some trauma from the high temperatures and moist heat, from the relative humidity of the cabin and the use of hot rocks and steam. Infrared saunas have a reduced risk of skin temperature rises in comparison due to very low humidity and the benefits and risks are favourable to more and other health benefits.
Is it safe to put cosmetics on before sauna?
Yes, it is safe to put cosmetics on before entering a sauna room, be it sunscreen, moisturiser or makeup. Infrared saunas work in a different way from traditional dry saunas and steam rooms, meaning they don’t take the same toll on your skin.
Moisturising after your infrared sauna session can help with any potential skin irritation and provide nutrients to your skin. However, cosmetics clog the pores on your skin and will interfere with your body's ability to sweat. It is recommended to have clean skin before the sauna and you may apply cosmetics afterwards.
How long should you sauna for skin benefits?
For sauna skin benefits, start with 20-minute sauna sessions, and gradually increase the length of time when you get accustomed to it, while tailoring the schedule according to your age and health concerns.
Sweating helps to unclog your pores and rid your skin of dryness; saunas can also help ease inflammation, improve cardiovascular performance, and reduce stress levels. It's important to monitor your comfort in the sauna carefully – so long as you're feeling well and are hydrated before you enter it, saunas can be a daily ritual. Used in conjunction with regular exercise and a balanced diet will provide the best detoxification results.
Saunas are great at combating cellulite due to the sauna benefits of detoxification, weight loss, and increased circulation.
Recent studies have looked at the relationship between infrared wavelengths and heat, and the effects it has on our skin. While infrared has been shown to help prevent premature skin ageing, infrared heat also has a unique attribute in toxin removal that relates to treating cellulite.
Detoxification occurs because the infrared wavelengths target fat cells, causing them to disperse. In combination with the increased circulation, and widen blood vessels thus low blood pressure, the infrared heat causes fat cells to separate and enter the bloodstream, releasing clumps of subcutaneous fat and reducing the appearance of cellulite.
Does Sauna Bathing Breakup Cellulite?
Yes, infrared light breaks up cellulite by targeting fat cells, similar to how dry brushing, gua sha and foam rolling help in reducing and preventing cellulite formation. Infrared saunas not only break down fat cells and promote weight loss, but they also work to prevent toxins from entering the body in the first place by helping to maintain a healthy lifestyle.
Natural ways to Reduce Cellulite?
If the appearance of your skin tone is coming from a poor diet or lifestyle habits, then losing weight and implementing a healthy diet and daily routine could solve most of your worries.
- Exercising to reduce cellulite makes sense in this instance, as it is the appearance of trapped fat in an area. An exercise program will help you burn fat, burn calories and pump blood around the body. An increase in muscle tone will help keep skin firm and provide a better overall appearance of skin.
- Combined with a healthy diet and no processed foods will help to lose weight and feel fabulous on the skin we're in.
- Another natural remedy is to use a dry brush, gua sha or other utensils that stimulate oxygen-rich blood towards the skin to promote healing. These natural remedies usually encompass all types of body skin complexions including stretch marks or scars.
While the exact causes of cellulite are still largely unknown, it doesn't necessarily indicate poor health. Although there is limited scientific evidence supporting treatments for cellulite, alternatives such as infrared saunas and red light therapy may be safe and effective options for addressing the issue.
What causes Cellulite?
Cellulite is caused by a build-up of fat cells in the skin, which can cause the skin to appear lumpy. Almost 90% of women have it and it is common in women after they reach puberty. There are a number of factors that can contribute to the development of cellulite, including:
- Genetics: if your parents have cellulite, you're more likely to develop it too
- Hormones: changes in oestrogen levels can contribute to the development of cellulite
- Diet: eating foods that are high in fat and calories can increase your chances of developing cellulite
- Lifestyle habits: smoking and drinking alcohol can also increase your chances of developing cellulite
Can you Flush out Cellulite?
No, you cannot 'flush out' cellulite. However, infrared saunas can help reduce cellulite from these properties:
- Weight Loss
- Increased Blood Circulation
- Fat Cells Targeted by Infrared Light
Using a sauna provides improved cardiovascular health and overall heart health benefits. Two recent studies showed that longer and more frequent sauna use had a greater impact on reducing the risk of cardiovascular disease and associated death than less frequent and shorter sauna sessions.
One recent study conducted on Finnish men aged 42 to 60 years old, investigated the link between the frequency and duration of sauna use and the risk of sudden cardiac death (SCD). It showed that men who used a sauna 4-7 times a week had a 63% lower risk of SCD. And those who used a sauna for 19 minutes or longer had a 53% lower risk than those who did 11 minutes or less.
Another study found that the higher the frequency and duration of sauna use in men and women, the lower the incidence of fatal cardiovascular disease. While the exact reason sauna use helps lower your risk is still being studied.
Benefits of Sauna bathing for Lower Cardiovascular Disease risk
Sauna heat improves cardiovascular function and promotes human health in the heart, thus lowering the risk of CVD such as chronic obstructive pulmonary disease and fatal coronary heart disease. This is done by the following sauna bathing benefits:
- Reduced blood pressure
- Reduced oxidative stress
- Reduced inflammation
- Activation of the autonomic nervous system
- Improved lipid profile associated with CVD, and
- Reduction in arterial stiffness.
All these benefits reduce the stress on your heart and cardiovascular system, reducing your risk of sudden cardiac death, and are well-researched by the Mayo Clinic.
How long should you stay in a Sauna for Heart Health?
Sauna bathing frequency and time for heart health have been shown from as little as 15-minute sauna sessions. The main contributor to sauna heart health is the combination of sauna post-exercise which should be conducted regularly.
Randomised controlled trials conducted on 49 adults revealed that the combination of both guideline-based regular exercise and post-exercise sauna sessions may be beneficial in terms of cardiovascular health. The primary outcomes measured were blood pressure, cardiorespiratory fitness, fat mass, total cholesterol levels and arterial stiffness. The sauna group displayed the greatest effects on cardiorespiratory fitness, lower systolic blood pressure and lower total cholesterol levels than the exercise alone did. While regular exercise showed a good change in cardio-fitness and fat mass when compared to the control group who did neither exercise nor sauna.
Regular sauna sessions combined with exercise may be the best way for people at risk or already facing heart disease due to low physical activity and other traditional risk factors to gain optimal cardiovascular function. These encouraging results provide individuals with an incentive to become more proactive in improving their own hearts’ health, by making sauna sessions a key part of their fitness regimen. Such evidence pushes people not only towards physical activity but also encourages them to look towards saunas as a potential source of additional cardio care benefits.
Regular sauna bathing has been shown to boost the immune system by increasing the number of white blood cells in the bloodstream through the activation of an artificial fever response. A 2013 study examined two groups, one group of 9 were athletes, and the other group of 9 were non-athletes. Both groups had more white blood cells after a 15-minute single Finnish sauna session, with the athlete group having an even greater increase in white blood cells than the non-athlete group.
How does Sauna Bathing increase the Immune System function?
The benefits of sauna bathing from the high temperatures induce a fever to cause an uninhabitable environment for invaders. Typically a core temperature of 38.5ºC is considered a fever, and this body temperature weakens and kills some viruses and bacteria.
There's more than one way to create an artificial fever; steam rooms and traditional saunas can do so also, but the most effective, safe and comfortable tool to use is an infrared sauna. This type of sauna harnesses infrared wavelengths to heat your core from the inside out, which lets it reach a maximum temperature while avoiding any hot air touching your skin and risking discomfort or riskier dangers related to high air temperatures.
Sauna bathing also has been found to increase the body's production of heat shock proteins which have a number of beneficial effects on the immune system. Heat shock proteins help protect cells, reduce inflammation and promote natural healing. They can also help with conditions such as inflammation and diabetes.
Many diabetes-related problems such as heart and nerve issues can be treated with the benefits of sauna bathing. Sitting in a sauna may aid diabetes symptoms, according to a 2010 study, with these results recorded with no side effects. With regular use of an infrared sauna, you could drastically reduce your diabetes risk and conveniently boost your quality of life. The study concluded, "uptake of infrared saunas use is greater than the uptake of other lifestyle interventions".
These effects of infrared sauna bathing and traditional sauna bathing in obese and type II diabetes patients had contributed health outcomes because sufferers who had an exercise tolerance could still use sauna therapy for prolonged periods of time.
How does Sauna Bathing provide Diabetes Support?
Sauna bathing also provides diabetes support by activating your heat shock proteins because it helps lower blood glucose levels, allowing your body to burn fat. Sauna bathing works in a similar manner as exercise would, without the struggle of actual physical activity. This can help people who have diabetes induced by their lifestyle of poor nutrition and lack of exercise, reducing the inflammatory response that accompanies diabetes and helping decrease their risk.
Prolonged exposure to the heat of saunas raises your heart rate, which in turn stimulates the body's insulin sensitivity - meaning glucose located in your bloodstream is more efficiently taken up by your cells. In addition to diabetes type two, people with diabetes type one can also benefit from time spent in a sauna. Studies have shown that high temperatures caused by long sauna bathing sessions lead to an increase of 110% in insulin absorption. This could be an excellent way for diabetes type one patients to reduce their insulin dosage as they would still get the full diabetes-controlling benefits of the hormones.
The health benefits of sauna bathing extend past those mentioned above. In many instances, each sauna group (dry sauna, steam room or sauna room) provide both benefits and risks. This is because a dry sauna, steam room and sauna room will promote sweating, causing blood vessels to dilate and activating a cardiovascular response. Other health benefits associated with sauna bathing include:
Sauna exposure for skin diseases
Infrared sauna exposure has been found to be beneficial for skin diseases. Studies have shown that infrared sauna therapy can improve the symptoms of psoriasis, a common skin condition characterised by red, scaly patches on the skin. Additionally, infrared sauna therapy has been found to reduce inflammation and improve wound healing in patients with atopic dermatitis, a chronic inflammatory skin disease. Furthermore, research suggests that regular infrared sauna use may help reduce acne and other forms of skin inflammation. These findings suggest that infrared sauna exposure can be an effective treatment for various types of skin diseases.
Using a sauna for Alzheimer’s disease
Infrared sauna exposure has been found to have beneficial effects on Alzheimer's disease. A study published in the National Center for Biotechnology Information (NCBI) showed that far infrared light treatments can improve cognitive function in those with Alzheimer's disease transgenic mice. Further medical papers found that infrared sauna therapy may directly address the underlying causes of Alzheimer's disease making it a viable treatment option.
Sauna bathing for low blood pressure
Infrared sauna therapy has been shown to be an effective way to reduce blood pressure. Studies have demonstrated that regular infrared sauna exposure can reduce stress and increase vasodilation, leading to a decrease in both systolic and diastolic blood pressure. Furthermore, infrared saunas can also improve circulation and boost blood flow, helping to reduce the pressure on the lining of the heart and arteries. Additionally, research has indicated that infrared saunas may lower cholesterol levels as well as normalise blood pressure. This makes infrared sauna therapy an attractive option for those looking for natural ways to manage their low blood pressure.
Sauna exposure for women’s health
Infrared sauna exposure has been found to be beneficial for women's health. A pilot study conducted by Dr Hussain in 2022 showed that infrared sauna exposure can help to stimulate the immune system and increase core temperature rises. Additionally, a study published in March 2022 in Complementary Therapies in Clinical Practice found that infrared sauna therapy may help to reduce stress and improve overall wellness for women. Furthermore, a study published in the International Journal of Hyperthermia concluded that regular infrared sauna use can help to improve heart health and reduce blood pressure. These findings suggest that infrared sauna exposure is beneficial for women's health and should be considered as part of an overall wellness plan.
Benefits and risks of sauna bathing on human health
Infrared sauna exposure has been studied for its potential benefits and risks to human health. According to a study published in the International Journal of Environmental Research and Public Health, infrared sauna therapy can reduce inflammation, improve cardiovascular health, and even support mental health. However, it is important to be aware of the potential risks associated with infrared sauna use. Additionally, some studies have linked excessive sweating induced by an infrared sauna to increased heart rate which could be risky for people with certain medical conditions. It is important to consult your doctor before using an infrared sauna.
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