Introduction
Infrared saunas are often used for their therapeutic and health benefits, but overusing them can lead to unwanted effects. Knowing how much is considered too much and understanding the potential risks is essential. Too much-infrared sauna exposure can harm your skin, cause dehydration, and impact your heart rate or blood pressure. Furthermore, improper use of an infrared sauna can lead to burns or heat stroke.
This guide will discuss the potential dangers of too much-infrared sauna exposure and offer tips on enjoying these saunas safely while getting the most out of them. We will also provide guidelines on how long you should spend in an infrared sauna, depending on factors such as age and pre-existing medical conditions:
- Skin
- Dehydration
- Heart rate or blood pressure
- Burns or heat stroke
Benefits of Infrared Sauna
Infrared saunas are becoming increasingly popular to promote health and wellness, with users claiming to experience various benefits from regular use. From increased circulation and detoxification to pain relief and improved skin health, an infrared sauna can help improve your overall health and well-being.
In this article, we’ll take a look at the benefits of an infrared sauna and how determine the proper amount of use for you.
Detoxification
Spending time in an infrared sauna can help to improve overall health by clearing out toxins and increasing your body’s natural detoxification process. During infrared sauna therapy, the external heat source causes your core body temperature to rise. When this happens, your hypothalamus instructs your sweat glands to produce a sweat composed primarily of salts and water, as it knows that it helps cool the body down. The resulting sweat is much like that which naturally occurs during exercise – composed of approximately 95-97% water and 3-5% toxins (including heavy metals & carcinogens).
However, unlike when you work out at the gym, the deeper penetrating heat of infrared saunas drives a much more vigorous detoxification response because of its ability to help your body release up to seven times more toxins than when you sweat during exercise or in a traditional dry sauna. In addition to the toxins released through sweat, galvanic skin response (a process whereby negative ions are generated) also further assists in releasing toxins from deeper tissues. Detoxification from infrared therapy has also been known to help relieve symptoms associated with many chronic illnesses, such as fibromyalgia and chronic fatigue syndrome (CFS).
Improved Circulation
One of the main benefits of infrared sauna use is improved circulation. An infrared sauna produces more sweat, which may help flush toxins from your body. When used correctly and safely, infrared saunas can help improve blood circulation, reduce inflammation in problem areas, and alleviate pain such as stiffness and arthritis. In addition, lying down during an infrared session raises the heart rate more slowly than a traditional sauna would, so it’s less taxing on the heart.
It is suggested that those with certain health conditions should avoid using an infrared sauna as it could interfere with their medications or treatment regimens. Additionally, individuals who already experience high blood pressure should consult their doctor before indulging in an infrared session to ensure they are healthy enough for this type of heat therapy.
Stress Relief
Infrared saunas offer many beneficial health effects, including stress relief. Infrared heat therapy works by heating your body directly, rather than just the surrounding air, to relax tissues deeply. It causes vessel dilation and increased blood flow, thus increasing oxygen levels in your body and decreasing stress hormones such as cortisol. As a result of this process, you will experience deep relaxation and improved overall well-being.
Regular infrared sauna use is associated with reduced anxiety and depression symptoms due to increased endorphins released during infrared sauna sessions. Endorphins are hormones associated with well-being and happiness, which can benefit those facing low moods or anxiousness due to everyday stresses. In addition, regular infrared sauna use can also help lower blood pressure leading to better cardiovascular health and improving sleep quality by aiding muscle relaxation and calming nerves – both critical elements of restoring balance to our lives.
It is essential, however, to note that the amount of time spent in a sauna should be controlled for your body to benefit from its waves without enduring negative effects such as dehydration or other medical issues. In addition, stress relief naturally generated by an infrared session should not be used as a replacement for medical treatment; it should simply serve as an aid towards achieving healthier physical, mental, and emotional states.
How Much Infrared Sauna is Too Much
Infrared saunas are famous for their many health benefits, but how much is too much when it comes to infrared sauna sessions? Depending on your health goals and medical history, sauna sessions can affect different people. Understanding the benefits of an infrared sauna and any potential risks is important to ensure you’re doing the right amount of infrared sauna for your body.
Determining Your Frequency
Determining how much-infrared sauna is too much depends on factors such as age, weight, and health status. However, the National Institutes of Health recommends that individuals keep infrared sauna sessions to 15 minutes or less per session.
Depending on your preferences and lifestyle, you may want to start at a lower threshold to get used to the sensation. For example, some people dedicate two to three days per week to their sauna sessions, with frequent breaks between or throughout the session. Other individuals may devote one or two days per week as part of a workout routine or relaxation ritual.
Additionally, there are some medical conditions and other reasons why it’s wise to exercise caution when using an infrared sauna. Pregnant women should not use an infrared sauna until at least 4–6 weeks postpartum unless otherwise instructed by a doctor. Infrared saunas are generally not recommended if you have glaucoma since the sauna’s heat can exacerbate this condition. Sauna use is generally contraindicated for those with implanted cardiostimulators such as pacemakers since exposure to extreme heat in a confined setting could interfere with device functioning 1.
Be sure to consult with your doctor before using any infrared sauna, especially if you have heart problems, diabetes, high or low blood pressure, or other challenges related to hypertension. Ultimately, frequency should be highly customized based on all factors weighed together and should never be overbearing to affect health in the long term negatively.
Duration of Each Session
Regarding infrared sauna use, duration per session is an essential factor. The physiological effects of a sauna session can be beneficial in the short term; however, overexposure may lead to fatigue and dehydration.
The American Sauna Society recommends that each sauna session should not exceed 30 minutes for individuals who are just beginning to use the infrared sauna. Other reports note that sessions should be limited to 15-20 minutes for those with heart conditions or other health concerns.
Pay close attention to your body’s responses when using an infrared sauna; too much heat can make you dizzy or lightheaded and could lead to heat exhaustion or even heat stroke if proper caution is not taken. Therefore, you should always listen to your body in a sauna and avoid pushing yourself beyond your limits.
If you’re a regular user of the infrared sauna, many sources suggest opting for shorter but more frequent sessions rather than longer sessions; this will help control any potential physical stress on the body which could occur with excessive exposure. Ultimately, you must monitor your responses while utilizing this therapy.
Safety Precautions
Using a sauna is generally safe, but basic precautions are essential to protect yourself. Before using an infrared sauna, it’s a good idea to consult your doctor, especially if you have any existing medical conditions or are pregnant. In addition, you should be aware of the following safety precautions:
- Don’t stay in the sauna for too long — it’s generally recommended that sessions shouldn’t exceed 30 minutes at a time.
- Be mindful of how much heat you can tolerate and avoid extreme temperatures.
- Take breaks between sessions and allow your body to cool down completely before starting another session.
- Drink plenty of water before, during, and after each session, as it will help with detoxification and rehydration.
- When in the session, set the timer, so you don’t overheat or become dehydrated due to excessive sweating. It’s also essential to monitor your heart rate; if it goes above 100 beats per minute, open the door or get out of the sauna.
- To reduce your risk of dehydration, exercise caution if consuming alcohol before or during use, as alcohol increases dehydration risk even more than usual when used in conjunction with saunas due to increased sweating volume.
Conclusion
Infrared sauna therapy can have many positive health benefits when used responsibly. However, overuse may lead to adverse signs of dehydration and burned skin. Individuals with medical conditions should consult with a healthcare provider before use. Awareness of the health risks associated with the overuse of infrared saunas is essential.
Heating up too soon after eating or drinking can also cause nausea and lightheadedness, so it is better not to exercise for at least three hours before taking your session in an infrared sauna.
Finally, suppose you ever feel faint or have unpleasant symptoms while using an infrared sauna. In that case, it’s always best to get out immediately and cool down your body temperature until feeling normal again.