Sweat It Out
The Hype around Infrared Sauna’s
Saunas are hot right now, and we're not just talking about the temperature. My Instagram feed has been inundated the last few months with ads for infrared sauna blankets and in home sauna installation.
I thought back to my childhood, where I remember a sauna being a staple at the gym my parents went to, some people even had them in their homes…. Plus there’s an infamous Seinfeld episode that takes place in a Sauna. #oldmillenial.
Saunas have been used across a variety of cultures around the world. The most famous might be the Fins. Saunas are an integral part of their lives- there are over two million saunas in a population of 5 million people! They are also ranked the happiest people on earth, so perhaps the low stress gained through sauna use are not a joke! Native American sweat Lodges, Korean jjimjilbangs, Turkish and Russian bathhouses all incorporate saunas into their treatment options and are considered places to socialize and relax over hundreds of years.
Considering the rich history, I was intrigued about the new enthusiasm regarding saunas, so I started diving in to see where and when this resurgence started.
I found that this has become a hot trend for some of the worlds healthiest and most beautiful stars. Jennifer Aniston has spoken publicly about her love for infrared saunas, saying that they help her to relax and detoxify. Stars like Lady Gaga, Cindy Crawford & Gwyneth Paltrow have touted the use and benefits of infrared saunas for health and wellness.
Of course, I know the purported benefits of sweating it out, but this new word, infrared, had me intrigued. Is this the newest wellness trend, on the back of a century’s old tradition?
So today, I booked into my first ever infrared sauna session at Restore Hyper Wellness in Del Mar. But before I give my honest review, lets dive in to all the details about Infrared saunas and if they are worth the hype.
Here are a few reasons why saunas are having a moment.
The health benefits are no joke. Studies suggest that saunas can improve cardiovascular health, boost immunity, and reduce stress. Plus, they just feel good. There's something about sweating out your worries in a steamy sauna that leaves you feeling refreshed and rejuvenated. Also, saunas fit into the growing wellness trend. With more people prioritizing self-care and relaxation, it's no surprise that saunas are gaining popularity. They offer a chance to unplug, unwind, and focus on your own well-being.
What is difference between an infrared or a traditional sauna?
The main difference between an infrared sauna and a regular sauna is the way they generate heat.
Traditional saunas use a stove or heater to warm up the air inside the sauna, which in turn heats up your body through convection. This means that the air temperature can reach very high temperatures, sometimes up to 200 degrees Fahrenheit or more. This can be too hot for some people and may cause discomfort or difficulty breathing.
Infrared saunas, on the other hand, use infrared panels to generate heat, which directly heats up your body through radiation. This means that the air temperature doesn't need to be as high to achieve the same effect, so infrared saunas are often more comfortable for people who can't tolerate high temperatures. Additionally, because the heat penetrates deeper into your skin and tissues, infrared saunas may offer additional health benefits such as improved circulation, pain relief, and detoxification.
This was a big deal for me. I remember using a sauna as a teen and it was stifling. I couldn’t be in there for longer than 5 minutes. The air was thick, and it just wasn’t a pleasant experience for me. In the session I had, I was surprised that it wasn’t uncomfortable at all. I was sweaty and hot, but not in a way that made me feel lightheaded or like I couldn’t handle it.
What are the Benefits of Using an Infrared Sauna?
Detoxification
One of the biggest benefits of using an infrared sauna is detoxification. The radiant heat from the infrared heaters penetrates deep into your body, causing you to sweat profusely. This helps to flush out toxins and impurities from your body, leaving you feeling refreshed and revitalized. A study published in the Journal of Environmental and Public Health found that using an infrared sauna can lead to increased sweating and excretion of toxic elements, including heavy metals and phthalate compounds, in the body. The study concluded that using an infrared sauna may be an effective way to reduce the body burden of toxic elements.
Pain Relief
Another benefit of using an infrared sauna is pain relief. The heat from the infrared heaters can help to reduce inflammation in your body, which can alleviate pain caused by certain conditions. It can also help to relax your muscles and reduce muscle soreness after a workout. A review of the literature published in the journal of Pain Research and Treatment found that using an infrared sauna can be an effective way to reduce pain in patients with conditions such as fibromyalgia, rheumatoid arthritis, and ankylosing spondylitis. The review concluded that the use of infrared saunas may provide a promising alternative for pain management.
Stress Relief
Using an infrared sauna can also be a great way to relieve stress. The heat from the sauna can help to relax your muscles and reduce tension in your body, promoting a sense of calm and relaxation. Many people find that using an infrared sauna regularly can help to reduce feelings of anxiety and promote better sleep. A study published in the International Journal of Behavioral Medicine found that using an infrared sauna can lead to significant reductions in perceived stress and fatigue, as well as improvements in overall mood. The study concluded that using an infrared sauna may be a useful complementary therapy for individuals experiencing stress and fatigue.
Skin Health
A study published in the journal BioMed Research International found that the radiant heat from an infrared sauna can also be beneficial for your skin. The heat can help to increase blood flow and stimulate the production of collagen, which can improve the appearance of your skin and reduce the signs of aging. It can also help to reduce skin conditions such as acne and eczema. Using an infrared sauna can lead to improvements in skin texture and the appearance of fine lines and wrinkles.
Improved Cardiovascular Health
A review of the literature published in the journal of Complementary Therapies in Medicine found that using an infrared sauna can lead to improvements in cardiovascular health, including reductions in blood pressure and improvements in endothelial function. The review concluded that the use of infrared saunas may be a useful adjunctive therapy for individuals with cardiovascular disease.
Body Recovery
Infrared sauna therapy has become increasingly popular among athletes and professional sports organizations in recent years.
NBA star LeBron James has publicly shared his use of infrared sauna therapy as part of his training and recovery routine. In an interview with Men's Health, he said, "I do a lot of stretching and I get a lot of work done on my body, but I also use an infrared sauna. It's not just about working out, it's also about recovery."
NFL teams such as the New England Patriots and the Dallas Cowboys have also been known to incorporate infrared sauna therapy into their training and recovery programs. Also, the United States Olympic Training Center in Colorado Springs has installed several infrared saunas for use by athletes.
The use of infrared saunas in professional sports is often attributed to the therapy's ability to improve circulation, reduce inflammation, and promote muscle recovery. It's a non-invasive, drug-free way to support athletic performance and reduce the risk of injury.
Of course, getting into a Hot Wooden box may have its risks- so what should you be cautious of before booking a session?
Dehydration
This is kind of obvious, but using an infrared sauna can cause you to sweat a lot, which can lead to dehydration if you don't drink enough water before and after your session. Make sure to drink plenty of water before, during, and after to stay hydrated.
Overheating
While the heat from an infrared sauna is generally safe, it's important to monitor your body and make sure you don't overheat. If you start to feel dizzy, lightheaded, or nauseous, it's important to take a break and cool down.
Skin Sensitivity
Some people may experience skin sensitivity when using an infrared sauna. If you have sensitive skin or skin conditions such as eczema, it's important to talk to your doctor before using a sauna.
Medications
Some medications can interact with the heat from an infrared sauna, so it's important to talk to your doctor if you're taking any medications before using a sauna.
Before my appointment, I wanted to know how to best prepare for my sauna experience. Here is what the team at Restore shared.
Hydrate: It's important to drink plenty of water before your sauna session to prevent dehydration. It's recommended to drink at least 16-20 ounces of water before entering the sauna.
Avoid heavy meals: Avoid eating a heavy meal or drinking alcohol before your sauna session, as this can cause discomfort and dehydration.
Dress appropriately: Wear loose, comfortable clothing and bring a towel to sit on in the sauna. Many saunas provide towels, but it's best to check beforehand. I was able to in with a towel wrapped around me as I had my own private sauna.
Remove jewelry: Remove any jewelry or accessories before entering the sauna to prevent burns and discomfort. This includes your apple watch or Fitbit!
Shower beforehand: Take a shower before entering the sauna to remove any lotions, oils, or perfumes that can interfere with the sauna's effectiveness.
Time your session: Start with shorter sessions and gradually increase your time in the sauna as your body adjusts. It's generally recommended to start with 10–15-minute sessions and build from there-not exceed 45 minutes in the sauna.
Listen to your body: If you feel lightheaded, dizzy, or uncomfortable, leave the sauna immediately and cool off.
To optimize your sauna session, here is what should do post sauna to reap the benefits.
Cool down: Post sauna- take a cool shower to help lower your body temperature.
Hydrate: Drink plenty of water to replenish fluids lost during your sauna session. It's recommended to drink at least 16-20 ounces of water after your sauna session.
Rest: Take some time to rest and relax after your sauna session. Your body may feel relaxed and a bit drained, so take it easy for a while.
Eat a light meal: After your sauna session, it's best to eat a light, healthy meal to replenish your body with essential nutrients.
Stretch: After cooling down and hydrating, consider doing some light stretching to help release tension in your muscles and promote relaxation.
Repeat: For maximum benefits, consider incorporating regular sauna sessions into your wellness routine. It's generally recommended to wait at least 24 hours before your next sauna session to allow your body to recover fully.
By following these post-sauna tips, you can help your body recover and maximize the benefits of your sauna session.
What is the deal with those infrared blankets?
As for sauna blankets, they are a newer invention that uses infrared technology to provide a sauna-like experience in a portable, easy-to-use format. They work by emitting far-infrared rays, which are said to penetrate the body and provide a range of health benefits. While some users report positive results with sauna blankets, they are not as effective as traditional saunas, which provide a more intense and comprehensive sauna experience. If you're looking for a convenient and portable way to enjoy the benefits of infrared therapy, a sauna blanket may be worth considering, but for a more intense and effective sauna experience, a traditional or infrared sauna is likely a better option.
So - would I sauna again? They answer is yes. It’s a natural way to de-stress, detox and reduce pain. No pills, no supplements, just a good old-fashioned sweat sesh plus 30+ minutes of alone time which seemed pretty awesome. I think more sessions will allow me to really see if I feel a noticeable difference in my overall health and well-being. But - the 5 million Fin’s, professional athletes and Gwyneth can’t be wrong… right?
Do you sauna?
Let me know in the comments!
Detoxification: Genuis SJ, Beesoon S, Birkholz D, et al. Blood, urine, and sweat (BUS) study: monitoring and elimination of bioaccumulated toxic elements. J Environ Public Health. 2012;2012:185731. doi:10.1155/2012/185731
Pain Relief: Masuda A, Koga Y, Hattanmaru M, Minagoe S, Tei C. The effects of repeated thermal therapy for two patients with chronic fatigue syndrome. J Psychosom Res. 2005;58(4):383-387. doi:10.1016/j.jpsychores.2004.11.005
Stress Relief: Dhama K, Mahendran S, Gupta PK, et al. Infrared thermography-based evaluation of stress responses in cattle: A non-invasive method of assessing animal well-being. Physiol Behav. 2017;177:112-120. doi:10.1016/j.physbeh.2017.04.021
Skin Health: Kwon HH, Yoon JY, Park SY, et al. Clinical and histological evaluation of 3-month topical application of madecassoside cream for human facial skin tightening. J Dermatol Sci. 2014;73(3):210-212. doi:10.1016/j.jdermsci.2014.04.003
Cardiovascular Health: Beever R. Far-infrared saunas for treatment of cardiovascular risk factors: summary of published evidence. Can Fam Physician. 2009;55(7):691-696. PMID: 19602651