Most people are probably familiar with the concept of sweating it out in a sauna or steam room. We all know that sweating is good for the soul and body. But let’s really dive in to discuss the specific benefits of the infrared sauna at REBOOT.
What are the benefits of a sauna? Heat stress, specifically from infrared sauna sessions have been shown to have the following benefits:
Improved Athletic Performance and Endurance
Sauna use leads to increased blood flow to your muscles, including your heart, meaning you get more supply for the same amount of strain. Additionally, as your body becomes more accustomed to regulating your core body temperature, you begin to sweat at a lower temperature, allowing you to stay cooler longer which reduces the strain of exercise. An interesting study showed that these endurance benefits contributed to a 32% increase in running distance to exhaustion and increase of blood plasma volume and red blood cells (7% and 3.5%, respectively) in competitive male runners.
Detoxify & Healing to the Skin
Infrared sauna skin benefits include rejuvenation and detoxification. The infrared heat penetrates deeply into the skin to accelerate cellular activity and increase circulation to bring more nutrients to the skin and aid in rejuvenation. Through this process, the infrared heat causes sweating, which detoxifies the pores. Sweat is one of the top natural anti-aging remedies as it helps purge dirt, debris, and toxins from your skin. Unclogged pores means less breakouts and a smoother, younger-looking complexion.
Boost Insulin Sensitivity
Raising core body temperature—what happens in a sauna—has been shown to improve glucose uptake to skeletal muscles (by 40%) by increasing expression of glucose transporters. This improvement can improve one’s insulin sensitivity and significantly reduce blood glucose levels, which shows promise to those with Type II Diabetes. Improved Insulin sensitivity all aids in the prevention of muscle protein breakdown (catabolism) without affecting the growth of new muscles.
Reduced Anxiety, Stress and Depression
Infrared saunas have been shown to optimize the production and reception of the natural antidepressants in our brain — dopamine, norepinephrine and serotonin. It’s also been shown they help to lower the level of cortisol in the body, the chemical associated with stress and tension.
Reduction of Cardiovascular Disease and Improved Cardiovascular Circulation
Sauna use has been demonstrated to mimic the effects of light aerobic exercise, and similarly, repeated use shown to improve one’s endurance, heart size, and Heart Rate Variability (HRV) which is your heart’s ability to speed up or slow down as appropriate to stimuli. These effects, combined with the benefit of improved mitochondrial function, also result in more efficient use of oxygen in your blood, which makes each heartbeat more effective. Lastly, the reduction of stress by lowering cortisol means improved blood pressure – a driver of overall cardiovascular health that, in excess, can cause a number of cardiovascular diseases.
Increased Lifespan and Improved Quality of Life
As we discussed in our Contrast Therapy 101 post, some stress is good for the body. When we expose ourselves to high levels of heat in the infrared sauna, our bodies produce Heat Shock Proteins. These have been associated with increased longevity. Add that to the decreased stress and decreased muscle atrophy and not only will you live longer, your quality of life will be improved as well!
Below is a quick set of instructions and some coaching tips for how to maximize your time in a high-heat environment.
- Hydrate well prior to the sauna or bring in a bottle of water with a pinch of sea salt in. The general rule of thumb is that if you are thirsty after you exit your sauna you did not drink enough before/during your session.
- When you first get into your sauna you will start to perspire in the first few minutes from the warm cabin temperature and the infrared heating starting to heat your body.
- Sit in the hot sauna for desired time (~10-30 minutes). The duration will depend on temperature and individual tolerance.
- Use controlled breathing (nasal if possible) and meditation to regulate the stress response. Perform light stretching or mobility if you like.
- Leave the sauna if you begin to feel lightheaded, claustrophobic, or ill
- If the goal is recovery, get out before it gets stressful. If the goal is stress, stay in just past the point of discomfort
- Be smart!
Are you ready to book your infrared sauna session? We promise you will leave feeling refreshed, rejuvenated, and relaxed!
