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MAY 21, 2023
Its distinguishing feature is that this type of sauna typically uses infrared light rays, which our skin perceives as radiant heat.
In other words, traditional saunas heat all the air around you, while infrared saunas directly heat your body (similar to a microwave). Our body perceives this as gentler and more penetrating heat, which is usually more comfortable than the intense heat in a traditional sauna.
In a standard traditional sauna, we deal with a stove or stones that generate heat. But infrared saunas are smaller and use infrared panels.
The advantages also include potential improvements in cardiovascular health.
A study conducted in 2016-2017 and published in an article by Joy Hussain, Rhonda Grieve, and Marc Cohen (link: https://pubmed.ncbi.nlm.nih.gov/31126560/ ) surveyed 482 people, with approximately equal numbers of men and women. They were mostly well-educated, non-smokers, about 80 percent of them exercised, and had normal or slightly overweight body mass. They visited the sauna 1-2 times a week.
Approximately one-third reported medical conditions, including back pain, musculoskeletal issues, and mental health problems. These individuals noted the most improvement after visiting the sauna.
83.5 percent of respondents reported improved sleep.
Those who visited the sauna 5 to 15 times a month had better mental well-being indicators. Physical improvements were less consistent.
Side effects were generally minor, including symptoms like dizziness, dehydration, and headaches.
This cross-sectional study, conducted with participants in Finland, Australia, and the United States, confirms that people primarily use saunas for relaxation, as well as for improving mental health and sleep, with relatively few side effects.
There is also an understanding that there is no clear evidence of the direct impact of saunas as a therapeutic intervention for various health complications.
Saunas may be beneficial for many conditions, according to a study by Bertil Olsson (link: https://lakartidningen.se/klinik-och-vetenskap-1/artiklar-1/klinisk-oversikt/2018/12/bastubad-kan-vara-bra-vid-ett-antal-sjukdomar-men-fler-studier-kravs/ ).
Bertil Olsson, a professor of cardiology at the Department of Clinical Sciences, Lund University, presents results from long-term research in Finland involving over 2000 participants. He notes that despite the generally positive trend, further studies are needed for general recommendations for the broader population.
It should be noted that our circulatory system reacts differently to various phases of sauna sessions, and different homeostatic effects are possible.
Based on his experiment results, Bertil can assert that many diseases can be delayed or improved through regular sauna visits.
Regarding objections to fatal incidents related to saunas, they are extremely rare and usually involve alcohol and ischemic heart disease. It is not recommended to go to the sauna alone, and there are certain restrictions for patients with various diseases, especially in the acute phase.
A study of 2315 people from Kuopio, Finland, who regularly visit the sauna, shows the most significant impact on the human circulatory system.
The traditional Finnish sauna is dry and hot. The temperature ranges from 80 to 100 degrees Celsius at face level and significantly lower at foot level. Several short sauna sessions lasting 5 to 20 minutes are recommended, interrupted by cooling off in a shower or bath. There is also a tradition of running outside and plunging into the cold snow, but historically, this did not happen often.
Increasing humidity is also quite common. A classic method for the Finnish sauna is to pour or drip water onto heated stones. There are also certain steam installations that maintain humidity at a high level.
Another alternative is the hammam or Turkish bath, with even higher humidity and air temperature around 40 - 50 degrees Celsius.
The Japanese Waon procedure involves warming a person at a temperature of 60 degrees for 15 minutes, followed by half an hour of rest in a room.
A 20-minute Finnish sauna session raises the body temperature to nearly 39 degrees, dilates blood vessels, and results in half a kilogram of water loss through sweating, increasing heart rate.
After several days of intensive sauna visits, both total cholesterol and LDL levels decrease (a positive factor), and this effect lasts for several weeks.
Bathing in a sauna twice a week for three months disrupts spermatogenesis and sperm quality. This effect lasts for several months.
Those who spent more time in the sauna and bathed most frequently have a significantly lower risk of developing dementia. The study authors emphasize that healthy middle-aged men are recommended to visit the sauna to prevent or delay the onset of memory impairment.
As far as is known, visiting a sauna during a common cold has neither desirable nor undesirable effects. However, there is evidence that regular sauna visits can reduce the risk of such infections.
The Kuopio group reports that both psychosis and stroke are significantly less common in those who bathe in the sauna for an extended period.
Fatal incidents are quite rare, with an annual mortality rate of less than 2 per 100,000 people. Half of these deaths were deemed "natural," and heat exposure was the cause of every fourth case. Alcohol was a factor in more than half of the deaths.
In 1992-2003, 77 deaths were recorded in Sweden, 34 of which were alcohol-related. 18 were attributed to cardiovascular diseases. Other causes of death included drowning, carbon monoxide poisoning, oxygen deficiency, poisoning, and burns. In cases involving alcohol, ischemic heart disease was almost always the primary illness, and the mechanism of death is presumed to be related to a significant drop in blood pressure caused by the combination of sauna and alcohol.
One incident occurred in 2010 during the World Sauna Championship in Heinola, southeastern Finland. After seven minutes in 110-degree heat, both finalists (one Finn, one Russian) were forcibly removed, and one died from burns.
Many well-known health advocates, including Peter Attia and Ravi Abuvala, who maintain excellent physical condition and have optimized their lives, talk about the benefits of saunas. Professional athletes, including LeBron James (requires verification), also use infrared saunas.
The benefits people note include improved circulation, reduced joint pain, and overall well-being.
Gwyneth Paltrow's trendy brand has introduced infrared saunas as part of its wellness recommendations. More and more medical facilities are including infrared sauna sessions in programs for chronic pain management, cardiovascular health, and stress therapy.
Grand View Research reports that the infrared sauna market has been growing at an average of 5.1% annually since 2020 and is expected to reach $323.9 million annually.
Many traditional wet or dry steam bath enthusiasts won't trade the experience of heated stone aromas and the steam generated during the process, the scents, and the overall atmosphere with higher temperatures.
Infrared saunas do not replace deep tissue massage for relieving muscle tension. And certainly, it is not a panacea for all diseases but rather an aid.
The same applies to weight loss. Although you may temporarily lose weight through sweating, you will not achieve long-term results unless you manage your diet and exercise regimen.
Always consult healthcare professionals for treatment recommendations and do not self-prescribe.
Infrared heaters emit infrared light that travels in the electromagnetic spectrum. It penetrates the skin and directly heats the body without significantly heating the surrounding air. There are far infrared and near-infrared saunas, with the former penetrating deeper into the skin.
