Podcasts Archives - Extreme Health Radio 21 Infrared Sauna Benefits You Should Know!
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I get the the question about infrared sauna benefits quite often. In this article I’d like to share a few studies about how regular sauna bathing may prevent disease, and even prolong your life.
I suspect the 2 main reasons for this are the creation of 4th phase water in your mitochondria while also depleting deuterium and iron as the two main benefits of sweating. I don’t have any scientific studies about those two infrared sauna benefits but they’re just my best guess.
I don’t even think they’ve done studies on deuterium, iron and 4th phase water in relation to hyperthermia. I’d really like to see them done in the future.
Before I get into infrared sauna benefits I want to share how long I’ve been sweating, how often I do sauna therapy sessions and some of the health benefits I’ve noticed over the years.
“Exercise warms the body, and where there is warmth there is movement of the fluids; where there is movement, wastes are expelled, and when these wastes go, the body comes to its own proper nature.” – Aristotle
How I Use My Sauna
I use mine Relax FAR Infrared sauna three to four times per week at the moment. I tend to use it more during the Fall and Winter seasons. We first got our Relax FAR Infrared Sauna back in 2011 right before we started our radio show. We didn’t have kids until 2018 so we had it for seven years before the twins came along.
For those seven years if you averaged it out, Kate and I both used it about 5 days a week. I probably used it five to six days a week and Kate probably four to five times per week.
Either way you slice it, we were in that sauna almost daily. When Will and Ben came along in 2018 the sauna usage dropped pretty significantly but not nearly all the way. Twins can do that to you!
For the past six years since they’ve been born we might use it three times per week, each.
We seem to be drawn to sweating more during the Fall and Winter months which makes sense as it’s colder during those seasons.
If I go into our Relax Sauna during the Fall or Winter and I feel just frozen to my core, it might take me 20 minutes to start sweating. If I go for a sauna therapy session in the Summer when it’s already 85 or 90 degrees in my “wellness room” I’ll start sweating in less than 5 minutes.
It’s pretty incredible how that happens.
To listen to one of the radio shows we did on infrared sauna benefits check it out below.
FAR Infrared vs NIR Infrared
There are 3 basic types of infrared light which are near infrared (NIR), mid infrared (MIR) and far infrared (FAR). Most saunas are either NIR or FAR and that’s generally where the debate lies. Mid infrared is not really that popular as far as infrared saunas go but it’s a classification so I thought I’d at least add it in.
For the clarifications below I’m going to compare NIR with FAR light. Keep in mind that the light spectrum and wavelength for FAR infrared is not detectible to the human eye, whereas NIR light you can see. In other words, FAR infrared light is something you feel, not necessarily see.
Wavelengths and Penetration Depth:
- Near Infrared (NIR) operates in a shorter wavelength range of about 700 nm to 1400 nm. NIR light does not penetrate as deeply into the body; it primarily affects your skin’s surface and may only reach just below the skin’s surface layers.
- Far Infrared (FIR), on the other hand, operates at a wavelength range of 3000 nm to 1 mm. FIR penetrates more deeply, about 1.5 to 2 inches into the body. This deep penetration is one of the key reasons FIR is considered more beneficial for therapeutic purposes.
Heat and Therapeutic Benefits:
- NIR is more superficial and often generates a more intense heat, which can feel uncomfortable on the skin and result in quicker dehydration.
- FIR provides a gentler, more evenly distributed heat that directly penetrates the tissues and cells. This results in more effective detoxification, improved circulation, and deeper relaxation.
Health and Detoxification Benefits:
- FIR is superior for detoxification, as it stimulates a greater sweat response, helping the body eliminate toxins like heavy metals, environmental chemicals, and metabolic waste. Studies show that FIR can promote healing from within by supporting cell regeneration and enhancing blood flow.
- NIR has some benefits for skin treatments (e.g., collagen production), but it lacks the deep-tissue therapeutic effects that FIR offers.
“The sweat of the brow is the best of all waters. It purifies the body and clears the mind, bringing vitality and strength.” – Pliny the Elder
Energy Efficiency and Safety:
- FIR saunas like the Relax Sauna are designed to deliver a high concentration of pure FIR energy (up to 98%), whereas many other saunas (including some using NIR) may deliver less efficient, mixed wavelengths that don’t provide the same level of detoxification and health benefits.
- NIR energy may also produce more intense surface heating, which can be uncomfortable or unsuitable for some users, especially those with sensitive skin or conditions like rosacea.
Conclusion: While NIR is useful for superficial skin benefits, FAR infrared saunas are better suited for deep tissue detoxification, relaxation, and overall health improvement. The longer wavelengths of FIR allow it to penetrate more deeply into your body, promoting enhanced detoxification, better circulation, and overall well-being. FIR’s ability to produce a more comfortable and deeply penetrating heat makes it the preferred choice for many seeking long-term health benefits.
We tackle this particular question below which you may find helpful.
FAR Infrared Sauna Benefits
There are so many infrared sauna benefits that I’m gong to break them up into two categories, personal benefits (why I love the Relax FAR Infrared Sauna in Particular) and overall health benefits of infrared saunas as a whole.
My Motivation For Sweating
Why do I sauna bathe regularly? Why do I sweat in one of these saunas as much as I do? That’s kind of a very deep philosophical question. I look at those in my family that are twenty to thirty years older than I am and I ask myself, “do I want what they have?“.
Do I want to have health conditions as as a result of the bioacumulation of toxins, environmental poisons, xenoestrogens, heavy metals and other chemicals? When these things accumulate in your tissues like heavy metals for example, they prevent complex four of your mitochondria (cytochrome c oxidase) from effectively generating adenosine triphosphate (ATP…energy).
You could say that disease, aging and dying is the result of inflammation and oxidation. Inflammation in the body requires energy so that the body can effectively donate electrons to “put out the fire of oxidation”.
If you don’t have enough electrons (because you don’t ground your body, or don’t eat them) then you’re not going to be able to be able to lower your inflammation. Or you could have enough electrons from eating foods like oysters or antioxidants but not enough energy to be able to use them efficiently.
And one of the reasons you don’t have enough energy is because you’ve been bioacumulating heavy metals your entire life and never had a way to detoxify them.
Regular sauna therapy allows you to have more energy by detoxifying heavy metals.
Going back to my motivations for sauna therapy….. I want to be healthy, vibrant, happy and energetic when I’m 80, 90 and beyond. We know that environmental chemicals are on the rise and one of the best ways to detox them is to literally sweat them out. More on that below.
“Sweat is the fountain of youth, renewing the body through the pores, cleansing the deepest impurities.” – Hippocrates
I want to be able to play with my grandkids and have robust health for as long as I can. If there are ways to prevent cardiovascular disease and cancer that I can do, then it behooves me to do them.
Personal Benefits
Some people get enamored with the look and style of the wooden saunas (which many times use toxic glues or primer on the wood that off gas and there’s no reflective material on the inside like there is (silver thread) on the inside of the Relax FAR Infrared Sauna) more than their function.
I will say that the Relax FAR Infrared sauna doesn’t “look as cool” as the big wood ones but if I were given a big wood sauna right now, I’d sell it on eBay and continue using my Relax FAR Infrared Sauna.
I love it more today than when I got it 10+ years ago. Here are some reasons why…
- Durability (works just as good as it did 10 years ago!)
- Head sticks out (great for watching documentaries or reading a book)
- Easy to clean
- Very quiet
- Takes up very little space (no knocking down walls)
- Easy to store (can fit under your bed if you have a small apartment)
- Sets up in 5 minutes
- Portable (can loan to a friend easily or take it on the road)
- Very low EMFs inside
- Sturdy and comfortable chair
- Requires zero pre-heating
- Uses very little energy
- Start sweating in under 10 minutes
- No off gassing of primer or chemicals from glue
- Inside reflects the FAR light waves
Drawbacks
- It doesn’t look as cool as the wood ones (To me I don’t care about that).
“Sweating during physical labor, cleansing our system and strengthening our muscles, must not be underestimated in its capacity to promote good health.” – Mahatma Gandhi
Thare are not many drawbacks to the Relax FAR Infrared sauna but to fill in any gaps you should listen to this show below all about infrared sauna benefits. It was a one of our best episodes!
Health Benefits of Infrared Saunas
Sweating and Cardiovascular Health
A 20-year Finnish study found that men who used saunas 4-7 times per week had a 50% lower risk of cardiovascular-related deaths. Sauna bathing increased heart rates to 100-150 beats per minute, similar to moderate exercise, helping improve cardiovascular function. “Fatal cardiovascular disease was 27% lower for men who used the sauna 2 to 3 times a week and 50% lower for men who used the sauna 4 to 7 times a week.” – Link to study
Far Infrared Sauna and Detoxification
A Japanese study on far infrared therapy showed significant health improvements, such as detoxification of heavy metals and improved circulation. “FIR Sauna helps generate two or three times the sweat produced in a conventional sauna… this caloric burn can aid in detoxification and improve circulation, helping eliminate toxins.” – Link to study
Sauna Use and Aging
Studies on sauna use for aging found that frequent sauna bathing was associated with a 66% lower risk of dementia and 40% lower risk of all-cause mortality. “Sauna bathing exposes the body to extreme heat, eliciting a rapid, robust response. Cardiac output increases by 60-70%, redirecting blood flow to the skin to facilitate sweating.” – Link to study
Heavy Metal Detoxification
A case study demonstrated that the sauna therapy tripled arsenic and nickel levels in urine after sauna use, confirming the sauna’s effectiveness for heavy metal detoxification. “Urine samples showed that triple amounts of arsenic and nickel had been removed from the body through the sauna, supporting its role in detoxifying heavy metals.” – Link to study
Calorie Burning and Weight Loss
A report from the Journal of the American Medical Association highlighted that producing one gram of sweat burns 0.568 kcal. FIR sauna sessions can burn 600-800 calories in a single session, aiding in weight management. “A heat-conditioned person can sweat off 600-800 kcal, which is equivalent to running 10 kilometers.” – JAMA report
Sauna Use and Cardiovascular Function
“Regular sauna use improves cardiovascular mechanisms by lowering heart rate and increasing blood flow to skeletal muscles.” – Link to study
Far Infrared Sauna and Heavy Metal Detoxification
“Far infrared light stimulates the production of cell tissue and promotes detoxification, removing heavy metals like mercury and aluminum.” – Link to study
Inflammation Reduction with Sauna Use
“Heat acclimation reduces inflammatory markers, providing alternative therapy to physical exercise in managing inflammation.” – Link to study
Enhanced Neurogenesis from Sauna
“Regular sauna use enhances neurogenesis and boosts learning and memory by promoting the growth of new brain cells.” – Link to study
Cellular Regeneration through FIR Sauna
“Far infrared therapy promotes rapid regeneration of skin and blood tissue, supporting overall health and healing.” – Link to study
Reduction of Rheumatoid Arthritis Symptoms
“A clinical trial showed successful treatment of rheumatoid arthritis in 7 out of 7 cases with far infrared sauna therapy.” – Link to study
Acne Treatment Using Far Infrared Sauna
“Far infrared lamp therapy opens clogged pores and helps to heal acne without pain.” – Link to study
Improved Insulin Sensitivity from Sauna Use
“Regular sauna use improves insulin sensitivity and helps in glucose metabolism, reducing the risk of diabetes.” – Link to study
Improved Cognitive Function
“Frequent sauna use is associated with a 66% reduced risk of dementia and Alzheimer’s disease.” – Link to study
Prevention of Cell Damage and Epilepsy
“Hyperthermia-induced responses protect against subsequent seizures and cell damage related to epilepsy.” – Link to study
Enhanced Detoxification in the FIR Sauna
“Far infrared waves are seven times more effective at detoxifying heavy metals like mercury than traditional saunas.” – Link to study
Pneumonia Treatment with FIR Therapy
“A clinical report indicated that far infrared therapy cleared pneumonia symptoms within 15 minutes of treatment.” – Link to study
Cellulite Reduction with Sauna
“Far infrared sauna helps eliminate cellulite through enhanced heat penetration and improved circulation in tissues.” – Link to study
Improved Skin Health
“Infrared light improves skin elasticity and assists in discharging toxins, contributing to a more youthful appearance.” – Link to study
Hyperthermia and cancer therapy (1980)
This review explored the historical and modern applications of hyperthermia in cancer therapy, dating back to 1866, focusing on its use in cancer treatment. “The study highlighted the potential of hyperthermia, including saunas, in reducing skin cancer incidence and enhancing cancer treatment efficacy.” – Link to study
Nervous system, and immunity (2015)
This study examined the effects of repetitive mild hyperthermia using a nanomist sauna (NMS) system on body temperature, the autonomic nervous system, and both innate and adaptive immunity. “Findings showed improvements in immunity, suggesting potential benefits of hyperthermia in cancer patients when combined with anticancer drugs.” – Link to study
Infrared Sauna Contraindications
- Pregnancy
- Adrenal fatigue
- Sick
- Elderly
- You’ve been drinking alcohol
- If you’ve been fasting
General Sauna Tips
- Start slow
- Do red light therapy or lymphatic massage before going in.
- Rinse off afterward
- Clean your sauna
- Hydrate after you’re done sweating
“Sweating is the body’s safe and natural way to heal and stay healthy. It flushes the body of substances of potential concern and keeps the skin clean and pliable.” – Joan Vickers
Common Questions
We cover a lot of these questions about infrared sauna therapy benefits below that I’d encourage you to hear.
What Should I Wear?
Generally I would avoid wearing the same clothes each time. As a guy I just wear surf trunks. Some people will put a towel down and be naked. If you’re a woman, you might just wear a bikini bathing suit or simply a towel. Just make sure to wash the clothes you use each sauna session to make sure your skin doesn’t reabsorb toxins that you previously sweated out.
What Do I Do During My Sauna Session?
If you’re in a traditional sauna with four walls then you can bring a magazine in or just sit there quietly and meditate. I personally don’t like those types of infrared saunas. I like the kind where your head sticks out, like the Relax FAR Infrared sauna. From an Ayurveda perspective, it’s never a good idea to expose your head to heat like that.
Since my head is out, I can put a fan on my head to keep it cool while I watch documentaries or movies while sitting in my infrared sauna.
How Do I Hydrate?
I generally make sure to take my minerals after I’m done sweating. I also make sure to make a green juice or eat really healthy foods and take my supplements after I’m done sweating. I drink 3 mason jars full of water each day with Vital Earth minerals, Trace Mineral drops and sea salt in them. As an addition to the water that I drink daily with minerals in it, i also take a one ounce shot twicer per day of Intramax. I also supplement with Shilajit Tablets that contain 92 minerals so I’m not really concerned.
How Often Should I Sweat?
This depends on how healthy you are and many many factors. According to the studies reference above, it appears as though most of the infrared sauna benefits happen after the four times per week level. If you’re generally healthy (and you remineralize after your sauna session) then I would shoot for 4 infrared sauna sessions per week. If you can do five or six, even better.
Conclusion
The amount of infrared sauna benefits are staggering. I listed 21 in this article but if you search on PubMed they studies go on forever. Regular sauna bathing has changed my health and my life. I don’t regret one second I spent sweating in a parasympathetic way.
Sometimes I think about all the sweat that has come out of the pores in my skin and think how much it might be if I filled a glass with it. Maybe it could have filled 2 mason jars up? I figure over the course of 12 years I’ve done about 3 sauna sessions per week if you average them out. That comes to about 1872 individual sauna sessions. If each one is roughly 30 minutes that comes to about 936 total hours or about 39 days of sweating. That’s a lot of sweat!
My only regret is that I wish I had done an average of 4 sauna sessions per week instead of 3.
Questions:
- Do you sweat regularly?
- How does it make you feel?
- How often do you do it?
Comment below.
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