My husband recently gave me a far-infrared personal sauna device. He knows I am missing my hot yoga and trips to the spa for a sauna sweat session (thank you covid). Since I do not have experience with FIR saunas, I decided to do some research on them and saunas in general. I love how a sauna session makes me feel but decided it was time to understand why and thought you guys might be curious too. I also wanted to see what the actual research says on the possible health benefits.
Is There More Than One Type of Sauna?
Yes, there are 4 types of sauna: steam sauna, dry heat sauna, infrared sauna and far-infrared (FIR) sauna. Steam saunas and dry heat saunas utilize radiant heat to heat the air in the room, while infrared and FIR saunas produce energy that is absorbed by the body to induce heat. Steam saunas are generally small wood paneled rooms with a radiant heater and heated rocks that water can be poured on to generate steam. The temperature is 158-212 F with a face level temperature of 176-194 F. Humidity is usually 50-60%. Dry saunas are the same except there is no steam component. The infrared saunas differ in the wavelengths utilized to induce heat. Far-infrared wavelengths do not penetrate the skin as deeply as infrared saunas.
How Does The Body Respond To Sauna Induced Heat?
All saunas induce stress in the body in the form of heat. As a result, heart rate increases, blood vessels dilate and there can be a reduction in diastolic blood pressure. There is also an acute increase in metabolic rate and oxygen consumption similar to moderate exercise. Norepinephrine and endorphins increase, likely leading to the pleasurable and analgesic effects many experience. Muscle relaxation and increased tendon elasticity occurs. There is water, sodium and potassium loss however, most healthy individuals tolerate this and do not experience electrolyte abnormalities.
What Do The Studies Say?
The actual health benefits purported are based on small studies. Steam sauna use has been shown to improve respiratory conditions such as asthma (not for use during a flare) and chronic obstructive pulmonary disease (COPD) as well as cardiovascular disease and dementia. Both steam and FIR saunas have been shown to decrease blood pressure with regular use, ranging from daily to 3x/week. One study showed subjects that did 15 min of exercise followed by 30 minutes of FIR sauna use 3 times per week lost 1.8x more weight than subjects doing exercise alone. Clinical symptoms of congestive heart failure improved in one small study using FIR sauna. Small studies show improvement in depression, pain relief, fatigue and ability to relax with FIR sauna use. If you want to check out a great summary article, click here.
Are There Any Reasons Not To Use A Sauna?
Use of any type of sauna during pregnancy is controversial and should be avoided unless approved by your physician. People with aortic stenosis, unstable angina, orthostatic hypotension or history of recent heart attack should discuss with a personal physician prior to sauna use.
After reviewing the scientific literature, I am feeling pretty good about the possible health benefits of this enjoyable self care activity. I definitely feel more relaxed and tend to sleep better when I am doing regular sessions.
Relaxation + good sleep = Less stress = skin wellness
-Dr.J