If you've ever been to a gym or spa, you've probably heard of something called an 'Infrared Sauna'. This is a very popular topic among many people interested in health and fitness these days. Some say it has many amazing health benefits. That's why you can now buy a sauna like this even at home. So today, let's talk about what this Infrared Sauna really is, does it really have all the benefits it claims to have, and what you need to know if you're going to use it.
What is an Infrared Sauna? Is it different from a regular sauna?
Simply put, a sauna is a way of raising our core body temperature. When we heat up in this way, we sweat, our heart rate increases, and more blood is pumped to our skin. This is like our body trying to cool itself from the inside out. This process is similar to what happens when we exercise, and it is believed to have health benefits.
However, there is a big difference between the traditional sauna you know and this Infrared Sauna.
- Traditional sauna : Imagine you go into a small room, and a heater inside heats the air in the entire room. That hot air is what makes your body heat up and sweat. The temperature in these can reach 80-100 degrees Celsius (about 200 Fahrenheit).
- Infrared Sauna: This is a different story. This sauna uses infrared light, which is invisible to our eyes. This light rays hit your body directly, heating your body tissues from the inside. This means that it heats your body directly, without heating the air around you. Therefore, the temperature is lower than in a regular sauna. Since many people have difficulty tolerating extreme heat, this infrared sauna is a more comfortable and relaxing experience.
Infrared saunas now come in many different forms. There are blankets that you can wear, small cabins that you can keep at home, outdoor ones, and even portable ones that you can easily move around.
Are there really as many virtues as these? Let's separate the truth from the false.
As with any popular thing, there are rumors about the Infrared Sauna . Let's see how much of this is scientifically true.
Story 1: You can lose weight!
Many people claim that it helps with weight loss. One small study found that people who regularly used a sauna lost some body fat. This may be because the increased body temperature has a similar effect to that of a good workout.
But, keep this in mind. Just because a sauna helps you lose weight doesn't mean it's the only or best way to lose weight. There's not enough scientific evidence to prove that the weight loss is due to the sauna. So don't expect to lose weight just by using a sauna, without exercise and a balanced diet.
Story 2: Detoxification!
This is the other big story. " Detoxing " means that the toxins in the body are released through sweat. While this sounds nice, the real story is a little different.
Our bodies have organs like the liver and kidneys that naturally remove unwanted substances and toxins from the body. This process happens constantly. Therefore, a healthy person does not need to go to a sauna specifically to "detox." Often, the word "detox" is used as a marketing gimmick.
Some studies have found some relief from sauna use in patients exposed to toxic chemicals, but it's hard to expect a major "detox" from a sauna for the average healthy person.
So what are the real health benefits of Infrared Sauna?
Aside from the weight loss and detoxification benefits, there are some real, scientifically proven health benefits to using an infrared sauna. These can be used as an adjunct to other treatments.
| Health sector | Benefit/observation |
|---|---|
| Cardiovascular system | Some studies have shown that people who regularly use saunas have a lower risk of high blood pressure , and it has also been shown to improve symptoms in people with congestive heart failure . |
| Respiratory system (Lungs) | Some studies have shown that sauna use reduces the risk of developing diseases such as pneumonia and relieves asthma symptoms. |
| Pain Management | It can help reduce pain caused by conditions such as osteoarthritis , rheumatoid arthritis, and fibromyalgia . It has also been found to provide relief from tension headaches . |
| Immune System | Regular sauna use can strengthen the body's immune system, helping to protect against illnesses such as the common cold. |
| Relaxation | Spending time in a sauna can be very relaxing, which can help reduce stress, anxiety , and depression . |
Things to keep in mind when using an infrared sauna
If you are considering using an infrared sauna, it is very important to do so safely.
- Start small: Don't stay in the bath for too long the first time. Start with a low temperature (around 45°C) and stay in it for a short time, like 5-10 minutes. Gradually increase the time as your body gets used to it.
- Limit your time: Even if you're very fit, don't stay on the treadmill for more than 30 minutes at a time. Using it more than three or four times a week can be taxing on your body.
- Drink plenty of water: You sweat a lot in the sauna. This means that water and salts are lost from the body. So drink plenty of water before, during, and after going to the sauna. If possible, it is even better to drink a drink with electrolytes. Never drink alcohol.
- Take a shower after you're done: Take a shower after the sauna and wash your body. This will help remove any substances that have come to the surface of your skin with sweat, without them being reabsorbed into your body.
Who can be at risk from using an infrared sauna?
Although infrared saunas are generally safe, they may not be suitable for some people. If you have any of the following conditions, it is wise to avoid using a sauna:
Please note: It is imperative that you consult your doctor before using a sauna, especially if you have any medical conditions.
- Diseases like Multiple Sclerosis (MS): People with these types of nervous system diseases cannot tolerate elevated body temperature.
- During pregnancy: An increase in body temperature, especially in the early months of pregnancy, can be harmful to the baby in the womb and may cause birth defects.
- Men who are expecting children: High temperatures can reduce sperm production (sperm count).
- When you are sick: Avoid going to a sauna when you have a fever, cough, or cold. Go only after you have fully recovered.
If you want to use a sauna to help with a health condition, talk to your doctor first. He or she can decide if it's a good idea to do in addition to the treatments you're already receiving.
Take-Home Message
- An infrared sauna uses infrared light to directly heat the body, rather than heating the air. This makes it more comfortable for some people.
- Talk of weight loss and detoxification is often exaggerated. There are better health practices than that.
- Sauna use can have real benefits for things like heart health, high blood pressure, some pain conditions, and mental well-being.
- If using a sauna, always start with a short time, drink plenty of water, and limit your time.
- If you have any medical condition, are pregnant, or have any other health concerns, be sure to consult your doctor before using a sauna.
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