The Benefits of the Infrared Sauna

Many people find the infrared sauna a pleasant, relaxing activity, but the evidence for most of the effects attributed to it is weak or limited. A 2009 literature review found limited, moderate-strength evidence for blood pressure, and only a single study each for chronic pain and obesity; according to the Cleveland Clinic, research into detoxification is still in its infancy.

How does an infrared sauna heat?

In winter, warming up after the cold outside feels especially good, but saunas are popular in every season. An infrared sauna works like the heat of sunlight, except that it contains no ultraviolet component. The emitters heat the body directly, not the air, so sweating starts at a lower temperature than in a Finnish sauna – which means people who find a Finnish sauna too hot can still use one. We write about the difference between the two types and how to start properly in our article on the difference between an infrared sauna and a Finnish sauna.

What does research say about the individual effects?

According to a 2009 literature review published in the Canadian journal Canadian Family Physician, manufacturers of far-infrared saunas promise many health benefits, but the support for them is limited. Effect by effect:

• Detoxification: a common claim is that sweating removes heavy metals and toxins from the body. According to the Cleveland Clinic summary, research into this is still in its infancy – which is why we do not claim that an infrared sauna detoxifies.
• Circulation, blood pressure: in the heat the heart rate rises and blood vessels widen. The review found limited, moderate-strength evidence for regulating blood pressure and for use in heart failure; for cardiovascular disease this is not a treatment but something to discuss with your doctor.
• Muscle and joint pain: many people find that heat eases muscle tension. For chronic pain, the review found moderate evidence based on a single study.
• Weight loss, calories: the weight lost through sweating is mainly fluid. For obesity, the review found only weak evidence based on a single study; a sauna is not a substitute for exercise and not a diet, although it does feel good after a workout.
• Stress, relaxation: according to the Cleveland Clinic, sauna use may reduce stress – this is the effect most people experience for themselves.
• Immune system, cholesterol: in our old article we still wrote that a sauna "definitely strengthens the immune system" – we know of no reliable evidence for this. According to the review, the data consistently contradict a cholesterol-lowering effect.

Who should avoid it, and what to watch out for?

Sauna use is generally considered safe, but according to the Cleveland Clinic it should be avoided in some situations:

• during pregnancy, especially in the early stages,
• with multiple sclerosis (heat can worsen symptoms),
• if you are planning to have a child (heat is not good for sperm),
• when you are ill.

If you have an existing medical condition, ask your doctor before using a sauna regularly. Drink enough during a sauna session, because sweating can dehydrate you, and avoid alcohol; if you start to feel dizzy or nauseous, get out immediately.

An infrared sauna at home – and what it has to do with heating

Infrared saunas are available in wellness centres and as home versions. Infrared heating works on the same radiant principle – whether it is a wall-mounted radiant panel, infrared underfloor heating, infrared ceiling heating or infrared wall heating – but it heats to room temperature. It gives pleasant, even warmth, but not the effects of a sauna, and we do not attribute any therapeutic effect to it.