Blog
Health Benefits of Infrared Sauna
Health Benefits of Infrared Sauna (Backed by Research)
Infrared saunas use infrared light to heat the body directly, rather than heating the air like traditional saunas. This allows for sweating and therapeutic effects at lower temperatures (120–150°F or 49–65°C). Research suggests several health benefits:
1. Cardiovascular Health
Infrared sauna therapy can improve heart health by promoting better circulation and reducing blood pressure. A study in JAMA Internal Medicine (2015) found that frequent sauna use (4–7 times per week) was associated with a 50% lower risk of fatal heart disease. Infrared therapy specifically enhances blood vessel function, reducing stiffness and improving oxygen delivery.
A 2016 study in The Journal of Complementary and Alternative Medicine reported that infrared sauna sessions lowered blood pressure in hypertensive patients after three months of regular use.
2. Pain Relief & Muscle Recovery
Infrared heat penetrates deeper into tissues (1.5 inches), improving blood circulation and reducing inflammation. A 2009 study in Clinical Rheumatology found that infrared sauna therapy reduced pain and stiffness in fibromyalgia patients.
moreDry saunas
Dry saunas, typically heated between 150–195°F (65–90°C), offer several health benefits supported by research. Here are some key advantages:
1. Cardiovascular Health
Regular sauna use has been linked to improved heart health. A 2015 study in JAMA Internal Medicine followed over 2,000 Finnish men for 20 years and found that frequent sauna use (4–7 times per week) was associated with a 50% lower risk of fatal heart disease compared to those who used it once a week. The heat exposure improves circulation, reduces blood pressure, and enhances vascular function.
2. Reduced Risk of Stroke
A study in Neurology (2018) found that regular sauna users had a 60% lower risk of stroke. The heat helps widen blood vessels, improving circulation and reducing clot formation.
3. Muscle Recovery & Pain Relief
Heat exposure increases blood flow to muscles, reducing soreness and promoting faster recovery. A 2019 review in Evidence-Based Complementary and Alternative Medicine showed that saunas can help with chronic pain conditions, such as arthritis and fibromyalgia, by reducing inflammation and stiffness.
moreSauna Time Reccomendations
The time you can safely spend in a sauna depends on factors like your health, hydration, and heat tolerance. Here’s what research suggests:
Dry Sauna (Traditional Finnish Sauna)
- Recommended Duration: 5–20 minutes per session
- Max Duration: Up to 30 minutes if you are experienced and well-hydrated
- Temperature Range: 160–200°F (70–93°C)
- Frequency: Daily use is generally safe for healthy individuals. A Finnish study found that using a sauna 4–7 times per week was associated with reduced cardiovascular disease risk. However, hydration and cooling down between sessions are essential.
Infrared Sauna
- Recommended Duration: 15–30 minutes per session
- Max Duration: Up to 45 minutes for experienced users
- Temperature Range: 110–150°F (43–65°C)
- Frequency: Safe for daily use. Infrared saunas operate at lower temperatures, allowing longer sessions without excessive cardiovascular strain. Some research suggests daily use may help with muscle recovery, circulation, and relaxation.
What Science Says About Sweating and Detoxification
The idea that saunas help sweat out toxins is a common belief, but the reality is more nuanced.
What Science Says About Sweating and Detoxification
Sweat is mostly water (99%) with small amounts of salt, urea, and trace minerals. While some toxins (like heavy metals and BPA) have been detected in sweat, the amounts are minimal.
The liver and kidneys are the body's primary detoxification organs. They process and eliminate toxins through urine and feces, not sweat.
A 2012 review in Environmental International found that sweating can help excrete small amounts of heavy metals (like arsenic, lead, and mercury), but it's not a primary detox method.
A 2022 study in Toxins concluded that while sweat contains some environmental pollutants, the contribution to overall detoxification is minor compared to the liver and kidneys.
What Saunas Actually Do
Support circulation and lymphatic flow, which may help the body transport waste products more efficiently.
Promote relaxation and stress reduction, which can indirectly support metabolic processes, including detoxification.
Aid in muscle recovery and cardiovascular health, but not necessarily by sweating out toxins.
more
What is Blood Flow Restriction?
Blood Flow Restriction (BFR) training is a technique that involves applying a tourniquet-like device to a limb to restrict venous return (the flow of blood back to the heart) while still allowing arterial inflow. This partial restriction of blood flow causes metabolic changes within the muscle, leading to a range of physiological responses.
Mechanism of Action:
BFR works by limiting venous return without fully occluding arterial blood flow. This creates a hypoxic (low oxygen) environment in the muscle, which increases the accumulation of metabolites such as lactate. This metabolic stress is thought to be one of the main mechanisms by which BFR incudes muscle growt5h and strength, even with low intensity exercise.
Physiological Responses:
Muscle Fatigue and Hypertrophy: With BFR, muscles fatigue more quickly due to the buildup of metabolites. The increased fatigue signals the body to adapt by increasing muscle mass and strength. Studies have shown that low-intensity training with BFR can result in similar muscle hypertrophy and strength gains as much as traditional high-intensity training. For example, a study by Karabulut et al. (2010) found that low load-resistance exercise combined with FBR led to similar hypertrophic effects as high-load resistance exercise.
more
What condition does blood flow restriction help?
Blood flow restriction CGR training is a technique that involves applying a controlled amount of pressure to a limb, typically using a band or cuff, to partially restrict blood flow during exercise. This method has been shown to be effective in helping with various conditions and purposes, including,
Muscle Atrophy: BFR is often used to help prevent or treat muscle atrophy (muscle wasting) in individuals who are unable to perform high intensity exercises due to injury, surgery, or other conditions. By mimicking the effects of high-intensity training with lower resistance, BFR helps stimulate muscle growth and strength in people who can’t engage in heavy lifting.
Rehabilitation After Surgery or Injury: BFR is commonly used in rehabilitation settings to help individuals recover from surgery or injuries (such as ACT reconstruction or fractures) without putting too much strain on healing tissues. It allows for the activation of muscle growth and strength despite using lighter weights or lower-intensity exercises.
Chronic Pain Management: Some research suggests BFR may help individuals with chronic pain conditions, like osteoarthritis, by promoting muscle strengthening and reducing joint stress., which can help alleviate pain and improve mobility.
more