You’ve heard of the remarkable benefits of saunas – weight loss, improved circulation, pain relief, and more. Endless podcasts, articles, and books dissect every aspect of this health-promoting activity, cutting through the steam and sweat to the science behind it all.
But what about near and far infrared saunas? Skipping the hot stones and steam, infrared saunas rely purely on heat to achieve their allegedly phenomenal benefits. Is it too good to be true? And how does the process differ from traditional saunas? That’s what we’re exploring below.
In this article:
- Traditional vs. Infrared Saunas: What’s the Difference?
- What is a Near Infrared Sauna?
- What is a Far Infrared Sauna?
- Near vs. Far Infrared Saunas: How Do the Benefits Compare?
- Risks and Dangers of Near and Far Infrared Saunas
- How to Safely Use Infrared Saunas
Traditional vs. Infrared Saunas: What’s the Difference?
Broadly, there are two primary types of saunas: traditional and infrared:
- Traditional saunas typically involve pouring water over hot stones. The resultant heat and rising temperature – often reaching 80 to 100 degrees Celsius – produce the supposedly miraculous health benefits. Despite pouring water over stones, the humidity is quite low, allowing exceedingly high temperatures to be reached without being fatal, in contrast to steam baths.
- Infrared saunas, on the other hand, use different wavelengths of light, including near and far infrared, to produce heat. Near-infrared light has a much shorter wavelength and is absorbed more quickly by the body, penetrating the skin and producing a deep sweat. Far infrared light, in contrast, is less energetic with a longer wavelength. It penetrates deeper into the body, producing a more intense sweat and reportedly greater health benefits.
You’ll find these types of saunas referred to by several names, including near and far light therapy and red light sauna. According to Finnish sauna organisations, infrared therapy is not officially considered a type of sauna. However, the results are similar – even though infrared saunas usually reach 40–60 °C (104–140 °F) compared to 70–90 °C (158–194 °F) in traditional saunas.
What is a Near Infrared Sauna?
The term near-infrared (NIR) refers to the electromagnetic spectrum. Visible light is part of the spectrum we can see—however, past red light lies infrared, which we associate with heat. Near-infrared light is at the border between visible light and infrared and has a wavelength of 700-1,400 nanometres. The skin and superficial layers of tissue absorb these wavelengths.
In a near-infrared sauna, LED bulbs are positioned throughout the room to target specific areas of the body. As it’s absorbed, it increases blood flow and oxygenation, promoting cellular regeneration and enhancing immune function.
In your skin, your body uses some of the energy to produce vitamin D – essential for bone health and the immune system. NIR also rejuvenates the skin, induces body relaxation, and relieves pain. However, there is a minor risk of overheating or dehydration, especially in those with certain health conditions.
What is a Far Infrared Sauna?
Far-infrared (FIR) lies further away from visible light in the electromagnetic spectrum – its wavelength is around 3,000 to 100,000 nanometres. Don’t be concerned. Increasing the wavelength actually decreases the energy of the light, reducing the risks. At this level, the light penetrates deeper into the body warming it from within.
Sweating usually follows – as in a traditional wet-dry sauna system. Far-infrared saunas are associated with improved cardiovascular health, weight loss, and reduced stress and fatigue. As before, dehydration and overheating are risks for people with certain conditions.
Near vs. Far Infrared Saunas: How Do the Benefits Compare?
Near and far infrared saunas both offer potential benefits for physical and mental health. Let’s take a closer look at some of their benefits:
Near Infrared Saunas
- Improved skin health: Reducing fine lines and wrinkles, improving texture and tone, and decreasing inflammation, near-infrared light can enhance the appearance of skin.
- Enhanced detoxification: Increasing blood flow and oxygenation, promoting cellular regeneration, and boosting the immune system, near-infrared light aids the body’s natural detoxification processes.
- Reduced inflammation: Alleviating inflammation and pain, near-infrared light shows promise as a potential treatment for conditions such as arthritis and muscle soreness.
Far Infrared Saunas
- Improved cardiovascular health: Enhancing circulation, reducing blood pressure, and improving cardiovascular function, FIL benefits cardiovascular health.
- Weight loss: Boosting metabolic rate and aiding weight loss, FIL offers a potential treatment for individuals with obesity or metabolic disorders.
- Reduced stress and fatigue: Inducing relaxation, reducing stress and fatigue, and improving mood, far infrared light promotes overall wellbeing.
Both types of infrared saunas provide an impressive range of potential benefits. From improving sleep to better heart health, finding the right treatment depends on your underlying goals and conditions.
Risks and Dangers of Near and Far Infrared Saunas
While offering potential benefits, both near and far infrared saunas carry risks and potential dangers. Here are some things to keep in mind:
- Overheating and dehydration: Prolonged stays or inadequate fluid intake can result in overheating and dehydration, particularly for those with high blood pressure or heart disease.
- Skin damage: Prolonged infrared light exposure can cause burns, rashes, and pigmentation changes.
- Eye damage: Direct exposure to infrared light can harm the eyes, causing cataracts or vision issues.
- Medication interactions: Some medications, such as anticoagulants, can heighten the risk of bleeding or complications when combined with sauna therapy.
Consulting with a healthcare provider before using either sauna type is crucial, particularly if you have underlying health concerns. Follow the manufacturer’s instructions and monitor your body’s reaction closely. Discontinue use if any adverse effects arise, such as dizziness, nausea, or skin irritation, and seek medical attention if necessary.
How to Safely Use Infrared Saunas
To use infrared saunas safely, follow these tips:
- Stay hydrated: Drink plenty of water before and after each sauna session to prevent dehydration.
- Start slow: Begin with shorter sessions at a lower temperature and gradually increase the time and temperature over several weeks.
- Listen to your body: Pay attention to any discomfort and end the session if you start to feel lightheaded, dizzy, or nauseous.
- Use caution with medications: Consult your healthcare provider before using an infrared sauna if you take medications that may increase the risk of dehydration or other complications during sauna sessions.
- Protect your eyes: Wear protective eyewear to avoid eye damage from the red and near-infrared wavelengths of light.
- Maintain good hygiene: Wipe down the sauna surfaces with a clean towel before and after use to prevent the spread of bacteria or viruses.
Summary
Near and far infrared saunas can offer potential benefits for physical and mental health, such as improved skin health, enhanced detoxification, and reduced inflammation. Nevertheless, healthcare providers should guide their use cautiously, as they can also cause overheating, dehydration, and skin damage.
If you’re exploring alternative therapies for improved wellbeing, hyperbaric oxygen therapy may be worth considering. This treatment involves breathing pure oxygen in a pressurised environment, promoting healing, reducing inflammation, and enhancing oxygen delivery to the body’s tissues.
Contact Simply Oxygen to learn more about hyperbaric oxygen therapy and whether it’s suitable for you.
References:
https://www.sunrisespecialty.com/near-infrared-vs-far-infrared-sauna
https://saunas.org/far-infrared-light-near-infrared-light-full-spectrum-saunas/
https://www.healthline.com/health/under-review-infrared-saunas
https://www.healthline.com/health/infrared-sauna-benefits
https://pure-medical.co.uk/infrared-sauna-therapy
https://infraredsauna.com/blog/near-infrared-vs-far-infrared-heat/
