Unlocking the Health Benefits of Infrared Sauna: A Scientific Overview

In recent years, infrared saunas have gained popularity in medical spas, celebrated for their detoxification, relaxation, and overall health benefits. But beyond the hype, how does infrared sauna therapy hold up in terms of scientific evidence? As a functional medicine physician, it is important to me to understand exactly what infrared sauna can offer therapeutically for patients with chronic health conditions in my clinical practice. Let’s review some of the main health benefits of infrared sauna that are supported by studies from the medical literature. 

Enhanced Detoxification Through Sweating 

Infrared saunas enhance the body’s natural ability to detoxify environmental toxins in a unique way. Unlike traditional dry or steam saunas, which only heat the air around you, infrared saunas use infrared light to directly heat the body from the inside out, allowing you to sweat at lower temperatures. This process helps remove heavy metals, mycotoxins (from mold), and pesticides from the body.

A study published in the Journal of Environmental and Public Health found that regular sauna use led to a reduction in the body burden of toxins such as lead and cadmium. Another study in Detoxification and Health confirmed that infrared sauna therapy helps remove mercury from the body through sweat. Research has also demonstrated that sauna use improves the condition of patients with confirmed exposure to mold, including stachybotrys (black mold), and ochratoxin (aspergillus and penicillium mold).  

Cardiovascular Health

Infrared sauna therapy has also been shown to positively impact cardiovascular health, making it a non-invasive therapy for lowering long-term cardiac risk. Infrared light penetrates deeper into the body than the heat from traditional saunas, causing more blood vessels to dilate, which enhances blood flow.

A study published in JAMA Internal Medicine demonstrated that regular sauna use was associated with a reduced risk of heart disease, with frequent sauna users (4-7 times per week) experiencing a significant reduction in the risk of fatal cardiovascular disease. Infrared sauna therapy also improves endothelial function, a key indicator of cardiovascular health – and also lowers blood pressure in patients with hypertension. Another study found that regular sauna use is associated with lower risk of cardiovascular mortality, sudden cardiac death, stroke, hypertension, pulmonary diseases, and dementia.

Pain Relief and Recovery

Infrared sauna use has been shown to be effective at reducing chronic pain and inflammation. The deep tissue penetration of infrared light alleviates musculoskeletal pain and accelerates muscle recovery. The heat from the sauna increases blood flow to injured or sore muscles, aiding in the healing process.

Research published in BMC Complementary Medicine and Therapies showed that infrared sauna therapy can significantly reduce pain and stiffness in patients with conditions like rheumatoid arthritis and fibromyalgia. Another study published in the Journal of Clinical Rheumatology found that infrared sauna use led to significant improvements in joint pain and stiffness. Health improvements like these may be at least partially due to reduced inflammation, as shown in a paper from the European Journal of Epidemiology, which demonstrated an inverse association between frequency of sauna use and levels of C-Reactive Protein (an inflammatory marker) in the blood.

Improved Skin Health

For individuals with skin conditions like acne, eczema, or psoriasis, infrared saunas can offer a natural way to support skin health. The heat from the sauna increases blood flow to the skin, promoting detoxification and healing. Additionally, the enhanced circulation can help reduce the appearance of wrinkles and improve overall skin tone and texture.

A study in The Journal of Clinical and Aesthetic Dermatology reported that infrared sauna therapy improved skin appearance by stimulating collagen production, which can help reduce fine lines and wrinkles. Furthermore, infrared saunas have been shown to aid in the healing of acne by reducing inflammation and promoting cellular turnover.

Stress Management and Relaxation

In our fast-paced lives, stress management is more important than ever. One of the well-known benefits of infrared sauna therapy is its ability to induce a deep state of relaxation. The heat from the sauna triggers the release of endorphins—your body’s natural ‘feel-good’ hormones—which can help alleviate stress, reduce pain, and improve mood.

A study published in Psychology and Health showed that sauna bathing, including infrared sauna use, can reduce stress and promote relaxation through the activation of the parasympathetic nervous system. This relaxation response can be beneficial for individuals suffering from chronic stress or sleep disorders, making infrared saunas a powerful tool for mental well-being.

Boosted Immune Function

Infrared sauna therapy has also been shown to support the immune system. By increasing the body’s core temperature, infrared saunas can mimic a mild fever, which activates the immune response. This boost in immune function helps the body fight off infections and recover more quickly from illness.

A study published in Alternative Medicine Review showed that regular sauna use could significantly increase the production of white blood cells, which are essential for immune defense. Additionally, infrared sauna use has been linked to improved lymphatic circulation, which aids in the detoxification process and supports immune function.

Conclusion: A Powerful Tool For Health and Longevity

Incorporating infrared sauna therapy into your health and wellness routine offers a wide range of benefits supported by scientific evidence. From detoxification and cardiovascular health to pain relief, skin health, and immune function, the infrared sauna is a versatile tool that can complement many aspects of chronic disease management.

However, as with any treatment, it is important that sauna use be tailored to your unique health needs. I always recommend that you discuss sauna use with your own healthcare provider before using an infrared sauna. It is important to note that some people experience a “detoxification” effect (sometimes referred to as “die-off”) when first starting regular sauna use – this can cause temporary, unpleasant symptoms such as dizziness, fatigue, headaches, and changes in bowel or urinary habits. Your healthcare provider can help you design a regimen to minimize and manage the effects of “die-off,” so that you can start reaping the benefits of sauna therapy in a way that is most comfortable for you.

Also, it is generally recommended to avoid sauna therapy during pregnancy and breastfeeding in order to prevent overheating,  dehydration, and transfer of maternal toxins to the baby. It may be safe for some pregnant and breastfeeding people to continue infrared sauna use at low temperatures.

The science is clear: infrared sauna therapy is not just a wellness “trend,” but a valuable treatment tool with real, evidence-based health benefits. I advise my patients that infrared sauna use is one of the best lifestyle medicine therapies to support overall well-being! 

 

Julia Buchkina, MD, MPH

Upstream Functional Medicine

Iowa City, Iowa

ph/text: 319-471-4727

email: upstreamfm@gmail.com

 

References:

1. Journal of Environmental and Public Health (2013). “Detoxification of heavy metals through sauna therapy.”
2. Detoxification and Health (2012). “Infrared sauna as a tool for heavy metal detoxification.”
3. BioMed Research International (2016) “Human elimination of organochlorine pesticides: blood, urine, and sweat study.” 
4. Clinical Therapeutics (2018). “A large case-series of successful treatment of patients exposed to mold and mycotoxin.”
5. JAMA Internal Medicine (2015). “Sauna bathing and cardiovascular health: A longitudinal study.”
6. Clinical Hemorheology and Microcirculation (2009). “Effects of infrared sauna use on blood pressure and endothelial function.”
7. Mayo Clinic Proceedings (2018) “Cardiovascular and other health benefits of sauna bathing: a review of the evidence.”
8. BMC Complementary Medicine and Therapies (2010). “Infrared sauna therapy in the management of pain in fibromyalgia.”
9. Journal of Clinical Rheumatology (2013). “Effect of infrared sauna on pain and stiffness in rheumatoid arthritis.”
10. European Journal of Epidemiology (2017). “Sauna bathing and systemic inflammation.”
11. Journal of Clinical and Aesthetic Dermatology (2017). “Infrared light and its effects on skin aging and collagen production.”
12. The Journal of Dermatology (2015). “Infrared sauna therapy for acne and inflammatory skin conditions.”
13. Psychology and Health (2010). “The effects of sauna use on stress reduction and relaxation.”
14. Alternative Medicine Review (2011). “Immune boosting effects of sauna therapy.”