The health and wellness industry is constantly evolving, introducing new trends and technologies that promise various physical and mental benefits. Among these innovations, the infrared sauna has emerged as a popular choice for wellness enthusiasts. But is this a proven fact or just a wellness myth? This article delves into the potential of infrared saunas for weight loss, exploring the optimal frequency for maximizing benefits and addressing common misconceptions.
Understanding Infrared Saunas
An infrared sauna is a type of sauna that uses light to create heat. This type of sauna is sometimes called a far-infrared sauna. Unlike traditional saunas that heat the air around you, infrared saunas use panels emitting infrared light to directly heat the body. This allows the body to warm from the inside out, providing a gentler, more comfortable sauna experience. Supporters of infrared saunas say the heat penetrates more deeply than warmed air. This allows you to experience a more intense sweat at a lower temperature and stay in the sauna longer.
How Infrared Saunas Work
When you step into an infrared sauna, the infrared waves penetrate your skin and muscles, heating your body from the inside out. This process, similar to the heat generated from exercising, creates a 'false fever' which stimulates your body's natural healing mechanisms.
Potential Benefits of Infrared Saunas
Infrared saunas offer a range of potential benefits that make them a popular choice for wellness fans. People have used saunas for centuries due to their purported health benefits. In fact, there is some evidence that infrared saunas can help treat long-term health concerns. Some of the benefits include:
Relaxation and Stress Reduction: Infrared saunas provide numerous health benefits, including relaxation and potential detoxification. The experience itself is meditative and relaxing, and it also gives your mind uninterrupted time to wander and explore new ideas. Much like soaking in a hot tub, problems do seem to “melt away” when laying in the sauna. Researchers have labeled this state “relaxed alertness,” and it is the ideal physical state for higher-order thinking skills such as problem-solving and creativity.
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Pain Relief: Researchers have suggested that infrared sauna therapy could be an attractive method to treat chronic pain. In rheumatism sufferers, regular sauna use reportedly alleviates pain associated with musculoskeletal injuries and improves joint mobility.
Improved Circulation: Increases in blood flow and heart rate are a result, which, much like moderate exercise, has shown to help you lose weight.
Detoxification: Infrared saunas can help your body flush out harmful toxins that can impede metabolic functions and contribute to weight gain. This process of detoxification aids in improving your body's ability to burn fat more efficiently. Moreover, the sauna-induced sweating can also help expel heavy metals and harmful substances, allowing your body to function optimally. So, detoxifying your body using infrared saunas can potentially lead to better weight management.
Improved Heart Health: A 2018 article on Finnish sauna bathing reports that it can protect against sudden cardiac death, fatal coronary heart diseases, and cardiovascular diseases.
Reduced Risk of Respiratory Diseases: Studies suggest that sauna bathing may improve lung function. Another study found that it may reduce the risk of acute and chronic respiratory conditions such as pneumonia.
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Promotes Recovery: A 2023 study found that a single infrared sauna session after exercise reduced subjective muscle soreness and raised perceived recovery.
Infrared Sauna and Weight Loss: Separating Fact from Fiction
A: Saunas have been proven to aid in weight loss by heating your core temperature to induce sweating. Increases in blood flow and heart rate are a result, which, much like moderate exercise, has shown to help you lose weight.
Burning Calories
The infrared from infrared saunas can burn 400-600 calories within 30 minutes, according to a 2017 article. The same article suggests that a person of average fitness can lose roughly 1 pound (lb) of sweat during each treatment. An infrared sauna has proven to burn 300-690 calories in a 40-minute session. Those distances would be about two and a half kilometers in terms of weight gain. The study also indicated that higher core body temperatures were linked to more significant fat loss.
Losing Water Weight
The heat of the sauna can increase the skin temperature to 104ºF (40ºC) and the body temperature to 102.2ºF (39ºC). This causes enhanced blood circulation in the skin and sweating to cool the body. The body mass loss (BML) a person may experience after a sauna session is mainly from loss of body water. The amount of water a person loses may depend on the duration of the sauna session.
A 2019 study focusing on young people assigned male at birth who were sedentary and overweight found that four sauna sessions of 10 minutes resulted in changes in physiological parameters: heart rate, energy expenditure, body mass index (BMI), and body surface area. The study reported that participants lost around 0.65 kilograms (kg) in body fluids. In addition, people with higher body mass, body area, body fat, and muscle mass burned relatively more calories during sauna bathing. A 2018 study had similar results. Researchers found that individuals with higher body surface area and body mass experienced more significant body mass loss from sauna-induced heat exposure.
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Improved Lipid Profile
An older 2014 study found that sauna bathing resulted in a statistically significant decrease in total cholesterol and low-density lipoprotein (LDL) after three weeks. The study’s researchers concluded that its effects are similar to the results a person can obtain from moderate-intensity physical exercise.
Important Considerations
- Temporary Weight Loss: Saunas may offer short-term weight loss through the loss of water weight. This weight loss is temporary and will typically return once the person hydrates again.
- Not a Replacement for Exercise: You may have heard that saunas act almost as a “replacement” for exercise, in that they make the body sweat and lead to weight loss. Saunas appear to reduce morbidity and mortality because they mimic the protective and physiological responses induced by exercise. However, exercise is still more effective in removing heavy metals from the body than exposure to a hot environment.
Determining the Optimal Frequency
How often you should use an infrared sauna really depends on your individual needs and tolerance. The frequency of using the infrared sauna can vary based on your personal goals, health status, and comfort level. It's crucial to listen to your body and adjust your sessions accordingly. As the allure of the infrared sauna captures the world of wellness, a common question arises: "How often should I use the infrared sauna?"
Gradual Introduction
If you're new to the world of infrared saunas, it's recommended to start with shorter sessions. Begin with one or two sessions per week, allowing your body to acclimate to the heat. This gradual introduction helps prevent potential discomfort or overheating.
Routine Maintenance
For routine maintenance and general wellness, many individuals find that using the infrared sauna 2-3 times a week is effective. This frequency offers a balance between reaping the benefits and allowing your body to rest and recover. Most sauna facilities recommend using it up to three to four times per week. However, some people are able to tolerate daily saunas.
Targeted Approach
If you have specific goals such as detoxification, weight loss, or muscle recovery, you might consider more frequent sessions. In such cases, 4-5 sessions a week could be beneficial for a limited period. However, it's essential to consult with a healthcare professional before adopting an intensive routine.
Session Duration
A typical infrared sauna session lasts around 20-30 minutes. If you intend to work out in an infrared sauna on your own or in classes, they usually take 15-20 minutes to complete.
Listen to Your Body
Your body is the best guide in determining the frequency of your infrared sauna sessions. Pay attention to how you feel during and after each session. If you experience any discomfort, dizziness, or fatigue, it's wise to decrease the frequency or duration of your sessions.
Hydration
Drink plenty of water before and after your infrared sauna treatments to stay hydrated. Staying hydrated is crucial when using an infrared sauna. Because you'll be sweating profusely, you need to replenish your body's water supply before, during, and after each session to avoid dehydration.
Maximizing Your Infrared Sauna Experience
Before stepping into your infrared sauna, make sure you're well-prepared to maximize the infrared sauna benefits.
Shower Beforehand: Showering before your session can help open up your pores, enhancing the detoxification process.
Wear Appropriate Clothing: Wear light, breathable clothing or opt for a towel wrap.
Stay Hydrated: Remember to take a bottle of water with you to stay hydrated during the session.
Relax: Use the infrared sauna session for relaxation and stress relief. Read, meditate, listen to music, or visit with friends.
Post-Sauna Care: After your session, shower cool to refresh your body and close your pores. Take time to cool down: When your session is done, be sure to let your body cool down. Once you’ve cooled down, you can take a shower or bath. Just make sure to hydrate afterward.
Potential Risks and Precautions
Using infrared saunas and traditional saunas carries potential risks, with dehydration being a primary concern. While available research does suggest that the risks associated with using an infrared sauna are relatively low, it is possible to experience overheating and dehydration, so it’s important to exercise caution. Using a sauna may also interfere with some medications. If you experience severe symptoms such as extreme thirst, rapid heart rate, profound fatigue, absence of urination for 8 hours, or dizziness upon standing. In that case, it is better to seek medical attention promptly.
Avoid Alcohol: Avoid using an infrared sauna if you’ve been drinking alcohol.
If You're Ill, Wait: If you feel ill or have a fever, wait to use the sauna until you’re feeling better.
Lightheadedness: Using an infrared sauna will cause you to sweat a lot, so you may feel lightheaded. If this happens, make sure to get up slowly, sit down once leaving the sauna, and hydrate.
Consult Your Doctor: If you have any health conditions such as high blood pressure or heart disease, get cleared by your doctor before your first session. Even though infrared saunas are fairly safe, you don’t want to take any chances when it comes to your health and safety.