How to Use an Infra-Red Sauna or PEMF Mat for Astounding Health Benefits
Finnish Sauna
Sauna for Detox + Other Health Benefits
Sauna and heat therapy are not new. It has been used for thousands of years across cultures. Just think about the famous Roman baths, Japanese hot soak tubs, Native American sweat lodges, and Finish saunas.
Today, we are lucky because we can combine the benefits of sauna therapy and infrared technology in the form of an infrared sauna. Infrared saunas are easy to use from the comfort of your own home. I love infrared saunas and use mine regularly. Today, I want to discuss the health benefits of infrared saunas, how to use them, and how to pick yours.
What Is Infrared Sauna
Infrared saunas are a type of sauna with a long list of health benefits. Infrared saunas use an infrared heater that releases infrared light. Infrared saunas are powered by a non-invasive light therapy called Far Infrared Technology (FIR). FIR can penetrate your skin up to 1.5 to 3 inches below the surface, allowing deeper detoxification (1).
Using an infrared sauna helps to heat up your muscle tissues, internal organs, and other organs. This allows detoxification by moving toxins to your bloodstream and removing them through sweating. Infrared sauna may also help to reduce pathogenic organisms, boost your immune system, improve circulation, optimize liver and kidney detoxification, support cellular renewal, and offer other health benefits (1, 2).
Difference Between Infrared Sauna and Steam Sauna
You may be wondering what the difference is between an infrared sauna and other saunas. Why are infrared saunas better than traditional or steam saunas? Great question.
Both steam sauna and infrared sauna support detoxification through sweating. Infrared saunas, however, combined the healing power of saunas and infrared technology. While using this combination, infrared saunas may allow the removal of more toxins and waste compared to other types of saunas. Moreover, there are at-home infrared saunas that you can use even in a tiny apartment, which is not possible with traditional steam saunas.
What Are The Benefits of Infrared Sauna
Using an infrared sauna regularly can do so much for your health. Let’s look at the health benefits of an infrared sauna.
Improved Detoxification
Your skin is your largest detoxifying organ that supports the elimination of toxins through sweating. A 2012 systematic review published in the Journal of Environmental and Public Health has found that infrared sauna use may help to remove environmental toxins and heavy metals, including arsenic, cadmium, mercury, and lead (3). A 2012 study published in Toxicology and Industrial Health has found that sauna-based detoxification may help to improve the health of firefighters who encounter environmental toxins through their work regularly (4).
Lower Inflammation Levels
Chronic inflammation is one of the major underlying factors behind most chronic symptoms and health issues (5). A 2018 review published in Evidence-Based Complementary and Alternative Medicine has found that regular sauna use may reduce inflammation and oxidative stress (6). An infrared sauna uses infrared lights to improve circulation and ATP energy production, which may help to decrease inflammation and pain (7). Sweating helps your body to remove toxins that can lead to chronic inflammation (3, 4). Using an infrared sauna may also reduce stress, which can also contribute to chronic inflammation and health issues. Research has shown that regular sauna use may improve chronic pain, autoimmune health issues, and cardiovascular issues (8, 9, 10).
Better Immune Health
One of the most popular benefits of infrared sauna use is immune system support. A 2018 review published in the Evidence-Based Complementary and Alternative Medicine has found that regular sauna bathing may help to improve immune health (11). A 2013 study published in the Journal of Human Kinetics has found that sauna therapy has helped to improve the immune response, white blood cell count, plasma volume, lymphocyte count, neutrophil count, and basophil count of both athletes and non-athletes (12). Athletes, however, had greater benefits, indicating that combining regular exercise with regular infrared sauna use may offer better immune health benefits than infrared sauna therapy alone.
Improved Physical Endurance
Regular exercise and infrared sauna therapy sound like the ideal combination for your immune health. Infrared therapy may also help to improve your physical endurance. A 1985 randomized controlled trial published in the Journal of Applied Physiology has found that heat may help to improve performance (13). A 2021 study published in the European Journal of Applied Physiology has found that post-exercise sauna use may improve the endurance of runners (14). These are only a couple of examples of the countless studies from the past few decades on the benefits of sauna on endurance and physical performance (15, 16, 17). This is not only important if you are an endurance athlete but can give you more stamina for chasing your kids, accomplishing daily tasks, working at a standing or physical job, or simply going for a joyful hike with friends.
Better Cellular Renewal
Autophagy is a term used for the process of cellular recycling to allow homeostasis and optimal health within your body. When your body experiences stress, such as heat, cold, or calorie deprivation, it will start preparing for survival. As a result, it will start breaking down old and damaged cells and create new and healthier cells instead for better energy efficiency and improved health. A 2005 study published in Dose-Response has found that mild heat therapy may trigger cellular renewal and offer anti-aging benefits (18). A 2019 study published in Frontiers in Physiology has also found that acute heat may trigger autophagy (19). The heat from infrared saunas can stimulate autophagy and cellular renewal (20, 21).
Improved Insulin Sensitivity
If you have insulin resistance, it means that your body is unable to respond to insulin properly and cannot effectively use glucose for energy. Insulin resistance may increase your risk of pre-diabetes, diabetes, and other health issues. Insulin sensitivity, however, can improve inflammation, support fat burning, and support your overall health. A 2007 animal study published in the International Journal of Hyperthermia has found that hyperthermia treatment has improved insulin sensitivity, reduced insulin levels, and improved blood sugar in insulin-resistant, diabetic mice (22). A 2009 study published in Medical Hypothesis has also found that heat therapy may help to improve insulin sensitivity (23). Results suggest that along with eating a healthy, nutrient-dense diet, infrared sauna use may help to improve insulin sensitivity.
How to Use Infrared Saunas
You may use infrared saunas a few times a week or even every day. If this is your first time using an infrared sauna, begin with a short session of up to 5-minutes. Gradually increase the time with each session building up to 20 minutes or longer.
You may use infrared saunas at any time of the day. Using it in the morning may help you to begin your day more relaxed. Ending your evening with an infrared sauna session may allow for better sleep. If your time allows, you may even try a short morning and an evening session on the same day.
You may try some exercise before using your infrared sauna. Rebounding may be a particularly great idea. Rebounding or other exercises can kick-start sweating and detoxification and offer added cardiovascular and lymphatic benefits. Dry brushing before your infrared sauna session may also help to stimulate your lymphatic system, improve detoxification, and remove dead skin cells. Take a shower after your infrared sauna session to remove all the released toxins.
See here for rebounding benefits and tips!
Other Tips to Support the Benefits of Infrared Saunas
Healthy Veggies with Chick Pea Hummus and Cashew Onion Dip
Lifestyle Tips:
Follow a healthy diet and lifestyle strategies to support the detoxification and other health benefits of infrared saunas. Follow a nutrient-dense, organic, whole foods diet. Reduce your environmental toxin exposure by choosing organic, natural cleaning, hygiene, and body products over conventional ones, using a HEPA air filtration system, using a water purification system, and spending plenty of time in nature. Exercise regularly. Practice meditation, breathwork, journaling, and gratitude to lower your stress levels.
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PEMF Mats and Cancer
Now that you understand the benefits of infrared saunas and infrared mats, I also want to touch on the power of pulsed electromagnetic field therapy (PEMF), which can be combined with infrared therapy.
PEMF therapy can supply your low-energy cells with raw energy. Think about your cells as tiny batteries in your body. PEMF therapy can act as a battery charger for your cells to help optimal function.
PEMF therapy uses magnetic energy waves that may help to provoke electrical shifts in your cells to improve well-being (24). PEMF therapy may help to lower chronic inflammation, help muscle repair, promote sleep, improve circulation, increase blood flow, improve bone health, support tissue healing, improve energy, and offer many other health benefits.
Benefits of PEMF Therapy for Pain, Sleep, and Wound Healing
According to a 2020 review published in Physical Therapy, PEMF therapy may benefit patients with osteoarthritis (25). A 2016 study published in Porto Biomedical Journal has found that PEMF therapy may help with low back pain (26). According to a 2020 study published in Electromagnetic Biology and Biomedicine, it may also support bone health and wound healing (27).
According to a 2009 research published in the International Journal of Diabetes in Developing Countries, PEMF therapy may help with diabetic neuropathy (28). A 2014 study published in the Journal of Pure and Applied Biology has found that it may help your recovery from surgery (29). A 2008 review published in Diabetes and Metabolism has found that it may help to reduce pain, improve sleep, and improve the overall quality of life (30).
Benefits of PEMF Therapy for Cancer
One of the most exciting things about PEMF therapy is its potential to support cancer treatment. All these studies suggest that PEMF therapy may help to reduce pain, improve sleep, support recovery after surgery, and improve overall well-being. These are all benefits cancer patients are looking for. It turns out it’s more than just speculation. Scientific evidence suggests that PEMF therapy may benefit those with cancer.
A 2016 review published in Cancer Medicine has also found that PEMF therapy may also show promise for cancer (31). PEMF therapy doesn’t have any toxic effects on non-cancerous cells compared to traditional treatments like chemotherapy and radiation that attacks all your cells, cancerous or healthy. It’s a safe, non-invasive therapy without side effects. According to the review, PEMF therapy has already shown promise for breast, ovarian, bladder, prostate, colon, pancreatic, lung, skin, and hepatocellular cancer.
A 2018 review published in the Journal of Advanced Research has also found that PEMF therapy may be a great option for non-invasive cancer treatment (32). Researchers noted that it might also be used combined with chemotherapy making it a great option for those who want to combine traditional treatment with holistic approaches or those who started out with traditional methods before moving on to holistic cancer treatment.
A 2005 study published in Cancer Research has found that PEMF therapy may help to reduce tumor angiogenesis in cancer (33). A 2013 study published in PLoS One has found that PEMF therapy may reduce cancer cell survival in breast cancer (34). These studies are very promising. However, research is still limited and ongoing. Considering the safety, easy availability, and potential benefits of PEMF therapy, you may benefit from trying it from the comfort of your own home using a PEMF mat.
I highly recommend the PEMF mats by HealthyLine, such as the Photon PEMF InfraMat Pro. The PEMF mats by HealthyLine provide a luxury heating experience. These mats can help to improve local circulation, relax your muscles and joints, improve your sleep, and offer so many more benefits. You can adjust the wave type, frequency, pulse duration, or intensity. It’s made with non-toxic materials. The best part: it combines PEMF therapy and infrared light therapy. I highly recommend any infrared and PEMF mats by HealthyLine.
Infrared Sauna Recommendation
You can use infrared saunas at your home thanks to dome saunas and sauna blankets. I absolutely love the infrared saunas by 1LoveHealth.
They offer sauna domes, such as the Luxor ZERO Sauna Dome. Sitting in a regular sauna doesn’t offer full coverage, while the sauna dome offers 360-degree coverage and deep penetration. It’s easy to use and store in your home.
1LoveHealth also offers sauna blankets, like the PREMIUM ZERO Sauna Blanket. Sauna blankets fold and store easily like a regular blanket. They are the perfect solution in a small space and work great even in a studio apartment or dorm room. They offer 360-degree coverage, deep penetration, and maximum relaxation.
I also love the far infrared sauna mats by HealthyLine. They have various options for infrared mats, such as the Flexible InfraMat Pro, or to combine infrared technology and PEMF therapy, the Photon PEMF Infrared Pro. Infrared mats are easy to store, simple to use, and offer all the benefits of red light and heat therapy. They even offer InfraMat Chairs if you prefer sitting down while experiencing the benefits of infrared technology. To receive 20% off and free shipping (in the continental US only), use the code Carrot10 at check out.
Final Thoughts
I’ve found so many benefits from using my infrared sauna regularly. I wholeheartedly recommend you to try it for detoxification and its other health benefits. I recommend the infrared sauna domes and sauna blankets by 1LoveHealth and the infrared mats by HealthyLine.
Disclaimer: The contents of this website are based on personal experiences, opinions, and my own research. Information on this website is for educational purposes and is not meant to diagnose, replace, treat or cure any medical or mental health condition. Please see your doctor with any health-related questions. Statements on this website have not been approved or evaluated by the FDA. While perusing this site, please use your best judgment in conjunction with your Naturopath or other health care provider.
