Just Sweat it Out: The Physical and Mental Health Benefits of Infrared Sauna Heat Therapy and Detoxing from Harmful Chemicals
By Kaci Baez
Heated rituals that cause you to sweat cats and dogs have been popular for centuries. From Turkish baths to Finnish saunas to sweat lodges, sometimes you just need to get that sh*t out.
And the research backed- benefits of heat therapy, or thermotherapy, have become even more widely known in recent years as infrared sauna and hot yoga studios increasingly pop up all over the nation.
Infrared saunas target your body tissue directly, rather than the air around you, heating it with wavelengths of light.
The increased temperature of an infrared sauna improves blood flow and circulation in the body and reduces disease-causing inflammation.
“What’s happening mimics exercise when you think of the physiology,” explains Melissa Young, MD, functional medicine doctor, in an article. “There’s a benefit to that.”
An infrared sauna's temperature is between 113 and 140 degrees F, which is lower than the temperature typically found in a traditional sauna. People may sweat up to a pint of liquid during an infrared sauna session. And while many claim that infrared saunas are not as hot as regular saunas, in my experience using saunas (regular and infrared) they are still really really dang hot and can cause you to get lightheaded if you are not careful.
Infrared sauna therapy can facilitate pain relief that that comes with some musculoskeletal conditions, like low-back pain, osteoarthritis (degenerative joint disease), myofascial pain (pain within the musculoskeletal system), and fibromyalgia (pain throughout the body).
Research studies also support the health benefits of an infrared sauna when it comes to sleep, detox, metabolism, cardiovascular health, stress reduction, and immune function.
Infrared saunas are also proven to be very beneficial for endurance athletes and can aid in reduced muscle soreness and improved workout recovery. A 2023 study on 16 male basketball players found that a single, post-exercise infrared sauna session improved recovery of explosive strength capacities and decreased muscle soreness the day after exercise without any negative side effects.
And the benefits of an infrared sauna are not just physical. The endorphin, dopamine, and serotonin release of sweating also boosts mental health, too, similar to a good workout session.
Vast Majority of Chemicals in U.S. Not Tested for Human Safety, Detoxing is Critical
The importance of detoxing cannot be taken lightly. Data from the World Health Organization (WHO) reported that 2 million lives and 53 million disability-adjusted life-years were lost in 2019 due to exposures to selected chemicals.
A UC Berkeley study reported that more than 5,000 tons of toxic chemicals are released from consumer products every year inside homes and workplaces. Studies show that people exposed to multiple chemicals and microplastics can develop cancer, birth defects, cognitive problems, reproductive harm, and more.
Over 80,000 chemicals are in use in the United States, according to the U.S. Environmental Protection Agency (EPA). The Environmental Working Group (EWG) estimates the number is closer to 100,000.
Almost ALL of these chemicals have not been tested for human safety, and manufacturers are often not required to disclose all ingredients, especially in fragrances. Less than 1% of the chemicals currently registered for commercial use in the US have undergone testing by government agencies, according to the Center for Effective Government (CEG).
Infrared Saunas: Precautions and Risks
It is important to ensure that you are extremely hydrated prior to engaging with an infrared sauna. It is my experience that electrolytes are essential. Dehydration and overheating are very serious risks. Legit sauna studios will also warn you of the health contraindications of infrared saunas, which may not be safe for people with certain medical conditions, body implants, or who take certain medications. If you are feeling unwell, take a break from the sauna session. And always rinse off the toxins in the shower afterwards!
Be sure to consult a trusted medical professional to determine if infrared saunas are right for you and enjoy sweating all that sh*t out!
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References:
Ahokas EK, Ihalainen J, Hanstock HG, Savolainen E, Kyröläinen H. A post-exercise infrared sauna session improves recovery of neuromuscular performance and muscle soreness after resistance exercise training. bs. 2023;40(3):681-689. doi:10.5114/biolsport.2023.119289
Harvard Health Publishing. Sauna health benefits: Are saunas healthy or harmful?
Hussain J, Cohen M. Clinical effects of regular dry sauna bathing: A systematic review. Evid Based Complement Alternat Med. 2018;2018:1857413. doi:10.1155/2018/1857413
Laukkanen T, Khan H, Zaccardi F, Laukkanen JA. Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA Intern Med. 2015 Apr;175(4):542-8. doi:10.1001/jamainternmed.2014.8187
Tsagkaris C, Papazoglou AS, Eleftheriades A, Tsakopoulos S, Alexiou A, et al.Infrared radiation in the management of musculoskeletal conditions and chronic pain: A systematic review. Eur J Investig Health Psychol Educ. 2022 Mar 14;12(3):334