Infrared sauna: benefits and harm, the whole truth about myths

Infrared sauna: what it is and how it works

In an effort to lead a healthy lifestyle, many people learn about the infrared sauna and its benefits. First, it’s worth understanding what an infrared sauna is. This is a special compact device, the interior of which is separated by environmentally friendly wood, and ceramic emitters are mounted inside the walls and benches.

The operating principle of such a cabin is based on the use of infrared radiation. In active mode, the emitter emits safe waves that can penetrate deeply into the body, ensuring its uniform, slow heating. In conditions of maximum heating, increased sweating occurs, blood flow and detoxification of the body improves.

The main difference between the cabin and a traditional bathhouse is the temperature regime. In the first case, the mark of 55 degrees is not exceeded, in the second it can reach 110 degrees. Only 20% of the generated energy is used to heat the air, and in conventional steam rooms - up to 85%.

The body warms up evenly

What is an Infrared Sauna?

An infrared sauna is a special cabin, the operating principle of which is based on infrared radiation, discovered two centuries ago by the English scientist astronomer W. Herschel in 1800. For a long time he studied the Sun and its impact on our earth. As a result, he came to the conclusion that red color can increase temperature. However, more than two hundred years passed before you and I were able to see the result of his work and use it.

A few facts from the history of the Infrared Sauna

1. Japan was the first country where infrared cabins began to be used especially widely. Residents of the Land of the Rising Sun are known for their cleanliness and careful attitude to health. In addition, they appreciated the opportunity to use the sauna to restore their state of mind. There is no Japanese who would not invite a friend to the sauna for a delicate conversation. Also, Japanese specialists were able to improve the cabin using the effect of deep heat penetration.

2. Infrared cabins in the form in which they exist today appeared before the world after the advent of zirconium elements that emit thermal waves. As a result, the cabin could now warm the body from head to toe. This effect was assessed by scientists as positive, and the cabins were given a name that still remains today - infrared sauna.

3. Years later, the “infrared miracle” appeared in America and Europe. In Ukraine and Russia, fitness clubs, sports centers and beauty salons were the first to see this type of sauna, but today the cabins are in the homes of ordinary citizens.

Infrared Sauna Design

From a design point of view, an infrared sauna is a “know-how” among various bathing devices. It looks like a small room covered with wood. Inside there are wooden benches where sauna visitors sit. The main structural elements are infrared devices, which are located under the floor and in the walls. They emit heat, and the location of the emitters makes it possible to influence the body from all sides.

Infrared cabins do not have specific dimensions and may differ from each other. In stores there are even small booths, more reminiscent of a kitchen oven. The infrared sauna has its own door, and the size of the room depends on how many people will undergo health procedures inside at a time. Often, various furniture is installed in the sauna: tables for drinks, chairs, shelves and even sofas.

Natural wood of high quality varieties is the highlight of the cabins. When the tree heats up, phytoncides are released into the room. We will talk about their properties later. Most often, sauna trim is made from Canadian cedar and pine. There are specimens that are trimmed with linden wood. The main requirement for the design is safety. It should also be added that the most modern models of infrared cabins have a music system and an ionizer that refreshes the air.

How does an Infrared Sauna work? Principle of operation

The infrared heater is interesting because it heats up in the same way as the human body. Infrared waves do not heat the room itself, but affect the body.

Therefore, inside the sauna is always cool, fresh and cozy. The air remains cool and allows you to breathe calmly.

The principle of operation can be divided into two stages:

heating infrared heaters;
body heating.

IR sauna design diagram

The infrared sauna includes a box, interior decoration, benches, several heating elements, and a glass door. Powered by electricity. The dimensions of the infrared sauna are dictated by the parameters of a person in a sitting position. When calculating the internal space, a little area is added to ensure a comfortable stay in a closed box. The optimal internal size is 80x80 cm with an external size of 95x95 cm.

Heaters are placed in different parts of the cabin to provide maximum body coverage. Two IR heaters, having a height equal to the interior height of the cabin, are fixed in the front corners. One is attached under the bench. Two are located at chest level behind the seated person.

Infrared emitters are located behind the back

Thanks to the special design, it is possible to create a special microclimate inside the cabin with virtually no temperature fluctuations along the length and height. To achieve this, the walls, floor and ceiling are finished with untreated natural wood. The heating elements used are highly powerful. They allow you to heat the surface to +230÷280°C, which is not always possible in other types of baths. As a result, thermal energy penetrates deeper into the body, heating the deeper layers of the skin.

Due to the use of infrared radiation, surrounding objects are heated, not the air; the degree of its heating is not fundamental. Those inside the cabin can heat up to +35÷50°C. Air humidity changes throughout the session. Initially it is 40%, and then increases to 60%. Most cabins are single-seater. However, manufacturers offer models designed for 2–5 visitors. In this case, more heaters are installed, the number of which is selected taking into account optimal performance.

Cabin that can comfortably accommodate three people

Benefits of an infrared sauna

Comparing infrared saunas with analogues that use alternative heaters, we can highlight a number of strengths of infrared saunas.

Firstly, due to the low air temperatures in the cabin, it will be much easier for a person to tolerate the temperature regime and not suffer from physical discomfort caused by hot steam in the air.
Secondly, unlike the Russian steam room, the procedure will require only one entry into the sauna and, accordingly, will significantly save your time.
Thirdly, after taking an infrared sauna there is no feeling of drowsiness or fatigue, as after a classic steam room. And finally, infrared saunas are compact, mobile and allow you to take treatments at any time.

Types of IR emitters

Depending on the characteristics of the emitted waves, infrared emitters are usually divided into devices whose wavelength is:

short (less than 2.6 microns). Heater temperature is above +800 degrees;
average (2.6÷51 µm). It is possible to change the heater temperature within +320÷620 degrees;
long (51÷200 µm). Heater temperature is less than +320 degrees.

Attention! Long waves are the safest and most comfortable for humans. They penetrate deeply into the body and warm the whole body.

Shortwave emitters are installed in small infrared booths. Can be floor, wall and ceiling.

The main elements of IR emitters are made from modern heat-resistant and durable materials:

ceramics;
become. A stainless alloy is selected or the surface is chrome-plated or galvanized;
incol - an alloy consisting of nickel, iron and chromium;
quartz glass.

Photos of infrared saunas will allow you to form your own opinion about the appearance of such structures:

Why do you need an infrared cabin?

General information about the cabins:

Just 30 minutes is enough for a session (15 minutes before and after training);
Profuse sweating occurs at low temperatures (40-60 degrees C);
Effective heating of muscles with deep penetration of heat into the body;
Suitable for use at any age.

Due to their unique effect on the human body, infrared cabins are indispensable for sports training :

As a result of the penetration of infrared rays into the body and increased peripheral blood circulation, there is an abundant flow of blood to the muscles or “warming up” of the muscles, which allows you to start training without active warm-up;
A session in an infrared cabin allows you to remove lactic acid accumulated during training from your muscles in a short time in large quantities. The effect of “overtraining” and “clogged” muscles quickly disappears;
Procedures in the infrared cabin, helping to improve metabolism in the body, can speed up the healing of injuries, bruises, fractures, sprains, and the resorption of hematomas;
Actively removes waste and toxins from the body without the use of medications;
Effectively relieves pain from injuries, eliminates spasmodic muscle contractions (cramps).

Activation of blood circulation in the skin under the influence of penetrating infrared radiation leads to positive cosmetic effects :

Dead cells are removed, the skin becomes smooth, firm and elastic. As a result of profuse sweating, even those pores that have not functioned for many years open up. The skin is cleansed, which is necessary for cosmetic procedures;
A number of skin diseases are eliminated: acne, pimples, nettle rash, dandruff;
The complexion improves, wrinkles are smoothed out, the skin looks younger;
Scars and scars on the skin, even colloidal ones, soften, and in some cases resolve;
The level of unpleasant odors released by the skin is reduced;
Cellulite deposits are reduced, the infrared cabin is an excellent addition to any anti-cellulite program;
Direct heating of muscles in the infrared cabin allows you to do without
warming ointments during massage.

The infrared cabin allows (therapeutic effects) :

Get rid of more than 50 diseases, including cardiovascular, musculoskeletal, renal, pulmonary, skin, and allergic.
With regular visits, normalize blood pressure without the use of medications.
Lose weight effectively and without consequences.
Get rid of cosmetic age-related or surgical imperfections.
Increase immunity and resistance to various diseases, triggers rejuvenation and regeneration processes in the human body.

Before visiting infrared cabins, pay attention to the recommendations and contraindications!

Be sure to consult your doctor if:

ailments;
If you are taking any medications, be aware of possible changes in their effects;
Metal prostheses, rods, artificial joints or any other surgical implants;
In case of pregnancy.

Infrared cabin is not recommended :

If you have recent (severe) joint injuries;
Women during the menstrual period.

An infrared sauna is strictly prohibited when:

Malignant tumors;
Systemic blood diseases (leukemia, for example), acute and chronic diseases that are in the acute stage;
Uterine fibroids, hormonal-dependent tumors of the mammary glands (mastopathy, fibroadenoma), severe liver and kidney diseases with impaired function, diseases accompanied by bleeding, heart failure above degree II, severe forms of angina pectoris and increased thyroid function;
Colds, from acute respiratory infections to the influenza virus. Diseases will only become more complicated if a person undergoes a session during an exacerbation period at a high body temperature. But, if there is no increase in body temperature and after the temperature has normalized, warming up with infrared rays can really help.

Infrared sauna: benefits and harm to the body

The special characteristics of infrared radiation mean that the benefits of a sauna are much greater than the harm. The benefits are due to:

removal of excess fluid and metabolic products with normalization of water balance;
antibacterial effect, helping to cope with colds;
improving blood supply;
increased immunity;
increasing the amount of oxygen and beneficial microelements in cells;
normalization of metabolism;
reduction of pain in diseases of the musculoskeletal system;
lowering cholesterol levels;
improving kidney function.

Despite the obvious benefits, infrared radiation can harm the body. It is worth getting acquainted with the indications and contraindications for visiting the infrared sauna in advance.

Infrared sauna helps improve immunity

If you are interested in an infrared sauna, reviews from real consumers will help you evaluate the advisability of visiting it:

Myts, Belarus: Infrared sauna - My results after 10 visits were pleasantly surprising! A step-by-step story of how it happened. Advantages: Cleansing the body, improving skin condition, improving well-being, low cost and availability of the procedure, effectiveness in the fight against cellulite Disadvantages: Not found More details on Review:

Neo, Russia: Infrared sauna - Much easier to tolerate than a traditional one... Advantages: easier to tolerate than a traditional one, useful for excess weight, cellulite, not an expensive procedure. Disadvantages: has contraindications Read more on Review:

Infrared cabin: indications and contraindications

Infrared radiation is indicated in many cases. Helps get rid of physical and emotional fatigue. It is shown if:

have nervous system disorders. There is a deterioration in memory and attention. Mood changes often. Insomnia is tormenting;
poor blood circulation;
rheumatism or muscle pain;
frequent colds;
skin diseases;
problems with the gastrointestinal tract;
overweight;
menopause syndrome;
I had surgery, trauma and a number of illnesses.

Any infrared cabin has indications and contraindications. The latter most often include:

acute stage of the disease, accompanied by an elevated temperature;
oncological diseases;
tuberculosis;
bleeding;
diabetes;
arthritis;
alcoholism;
menstruation;
lactation;
benign formations in the uterus. Heat exposure can cause fibroids or polyps to enlarge;
gynecological diseases;
serious problems with the cardiovascular system;
the course of purulent-inflammatory processes;
exhaustion of the body.

Before going to the sauna, you should make sure there are no contraindications.

Benefits of an infrared sauna for the body

To understand whether you need an infrared bath at home or whether it is worth visiting in fitness centers and beauty salons, you need to pay attention to the benefits it brings to the body. The use of such a thermal procedure helps to cope with various diseases, so experts often prescribe it as part of complex treatment

Among other useful properties and indications for use:

normalization of blood pressure;
reducing the level of bad cholesterol in the bloodstream;
regeneration of tissues and injuries after fractures, bruises, dislocations;
strengthening vascular walls;
rapid resorption of bruises;
combating insomnia and improving sleep patterns;
improved kidney function due to increased blood circulation;
increasing the protective properties of the body;
therapy of chronic ENT diseases;
reducing the severity and eliminating painful sensations in the back, muscles, joints;
elimination of migraines and menstrual pain;
improving the functioning of the nervous system;
healing of scars, cicatrices;
treatment of skin diseases (psoriasis, acne, dermatitis, dandruff, etc.).

Athletes use infrared sauna to eliminate pain and quickly restore the body. This is due to the fact that the rays emanating from the emitters help to dissolve lactic acid in the muscles, due to which the pain recedes. This is why an infrared sauna after a workout is recommended.

What is useful for women

Using an infrared sauna helps to cope with a number of cosmetic problems, which is especially important for women who want to look great.

Under the influence of infrared waves, a person begins to actively sweat. Thanks to this, the skin is cleansed and dead cells are rejected, which is useful for women with pimples and acne. By the way, special face masks for acne will help to cope with this cosmetic problem.

Often, infrared cabins can be found in sports clubs, which is due to the ability of the infrared sauna to effectively cope with cellulite and excess weight. In half an hour in a thermal cabin, you can burn as many calories as you lose when running 10 km.

Is infrared sauna effective for weight loss? Unfortunately, the results obtained may be disappointing. You can lose weight when using a thermal procedure only if you additionally exercise, adhere to a proper diet, or additionally take herbs for weight loss, or use special cosmetics. You can also use infrared pants for weight loss. Only in this case the waist will become slimmer.

You can visit the infrared sauna only 6 weeks after birth

Pregnant and lactating women

During pregnancy, wellness procedures are beneficial for health, as they help strengthen the body and improve overall well-being. At the same time, it is not advisable for expectant mothers to visit an infrared sauna due to the fact that it warms up the entire body, including the abdomen and lower back. How will a pregnant woman’s body react to this? Nobody knows for sure.

If you want to spend time in an infrared booth, you must consult with your doctor before visiting it.

During lactation there are no contraindications for the thermal procedure. But it should be borne in mind that in such a sauna the body temperature rises to 38.5 degrees, which can lead to “burnout” of breast milk.

After childbirth and in the absence of breastfeeding, that is, the child is bottle-fed, you can visit the infrared sauna only after 6 weeks. Otherwise, this may lead to increased bleeding and a general deterioration in health.

For children

Infrared waves have a beneficial effect on both the body of an adult and a child. Proper visit and use of such a thermal device helps to heal and improve the general condition of the baby’s body, as well as normalize his nervous system.

There are certain precautions regarding a child’s visit to an infrared sauna that are important to follow:

The duration of stay in the booth should not exceed 15 minutes.
The permitted radiation power should be 65%, while for men this figure is 85%, for women - 75%.
The child must wear a hat on his head to prevent heat stroke.

Children are recommended to visit salt infrared saunas. Their main difference from ordinary ones is the finishing of the material - instead of wood, Himalayan salt tiles are used.

Before carrying out the procedures, consultation with a pediatrician is required.

Advantages and disadvantages of infrared sauna

While inside the infrared sauna, you can quickly warm up to the desired temperature. The advantage of such thermal procedures is:

good tolerance. Due to low temperature conditions, most people do not experience physical discomfort;
short duration of procedures;
Possibility of holding a session at any time;
ease of use and mobility. Some people install an infrared sauna with their own hands at home. Installation in an apartment is possible, as it requires little space.

The disadvantages of an infrared sauna can appear if the rules for performing procedures are violated.

The duration of procedures should be monitored

Indications and contraindications

Surgeons, therapists and neurologists recommend visiting an infrared sauna. The following indications exist:

the initial stage of a cold or flu;
cold feet syndrome;
muscle pain;
excess weight;
cellulite;
pain in the lower back and joints;
chronic fatigue;
presence of symptoms of depression.

A visit to such a sauna is recommended for athletes who have injuries. Exposure to infrared rays allows you to recover faster after a sprain or fracture.

If you have infectious diseases, you should avoid visiting the infrared cabin. Other contraindications include the following clinical conditions:

suffered a stroke, heart attack;
diabetes;
tuberculosis;
parasitic lesions;
high blood pressure;
postoperative period;
chronic alcoholism;
tendency to profuse bleeding;
active tuberculosis;
benign and malignant formations.

If you have any chronic diseases, it is recommended to consult a doctor before visiting the sauna. If you have heart pathologies, you should avoid visiting the infrared sauna.

What are the benefits of an infrared sauna?

The number of infrared sauna fans is constantly increasing. Radiation has a positive effect on the body. The benefits of attending sessions sometimes become noticeable almost immediately. We propose to take a more specific look at the benefits of an infrared sauna.

The benefits of infrared sauna deserve special attention

Therapeutic effects of infrared sauna

Infrared radiation can have a healing effect on the body. The benefits of a sauna are:

eliminating pain in the muscles and back that occurs during the menstrual cycle;
healing of a number of chronic diseases of the ENT organs and ear;
improving the characteristics of vessel walls, which become more elastic and durable;
getting rid of headaches;
beneficial effects on the nervous system. The benefits of an infrared sauna are to relieve stress, insomnia, and irritability;
rapid resorption of hematomas. Infrared radiation promotes the healing of injuries, fractures, bruises;
positive effect on kidney function;
improving the immune system;
reducing cholesterol levels. The benefits will be noticeable with regular visits. Additionally, blood pressure is normalized;
prevention of a large list of diseases. With regular visits, the risk of problems with the cardiovascular system will decrease.

Infrared radiation has a healing effect

Cosmetic effects of infrared sauna

Regular visits to the infrared cabin have a beneficial effect on the appearance of the skin. Increased sweating helps remove harmful substances and toxins from the body. The effect of skin renewal is created, after which it looks more beautiful, elastic and rested.

If the surface of the skin has acne, dermatitis, dandruff, pimples, or a person suffers from psoriasis, visiting an infrared sauna will bring tangible benefits. After just a few sessions there will be a noticeable result.

IR radiation actively affects the skin

Effects for weight loss

With the help of infrared radiation you can get rid of excess weight. This effect is often used by professional athletes, for whom it is important that their body weight does not go beyond established limits. By visiting an infrared sauna, you can gradually remove excess pounds without harm to your health. About 800 kcal are spent in one session.

Sauna will help you become slimmer

Contraindications for infrared sauna

I’ll explain right away -

Acute purulent processes

Purulent inflammation occurs in the form of an abscess and phlegmon.

An abscess is a focal purulent inflammation with the formation of a cavity filled with pus. It's like a shell is formed. Examples: boil (aka boil), carbuncle (same as boil, but occupies a larger area).

Cellulitis is a diffuse purulent inflammation in which pus spreads between tissues. Most often, phlegmon goes along the intermuscular layers, along the tendons, fascia, in the subcutaneous tissue, along the neurovascular trunks.

Clinical signs of an ACUTE purulent process are increased body temperature, chills, lethargy, headache, general malaise, poor appetite, tachycardia, signs of impaired liver and kidney function, and decreased blood pressure.

The listed symptoms can be pronounced or subtle (which in itself is dangerous) depending on the nature, prevalence, location of inflammation and the characteristics of the body’s reaction.

A characteristic change in temperature during the day is more than 1.5 - 2° C. That is, in the morning the temperature is normal or subfebrile, and in the evening it reaches a high level (up to 39-40° C).

Low-grade fever is an increase in body temperature over a long period of time within the range of 37.1–38.0 °C.

Progressive malignant tumors

We are talking about cancer, of course.

In general, contraindications for infrared saunas are written everywhere using the word “progressive”. But something tells me that even with a stable state of cancer, few people will decide to go to the bathhouse and infrared sauna.

I spoke in detail about the problem of using and/or not using an infrared sauna for cancer in the article The use of infrared saunas in the prevention of cancer and their complex treatment

High body temperature (more than 38.5° C)

Further on the list there will be symptoms that seem to overlap with this, but high temperature is highlighted separately for a reason.

The fact is that for any reason, any disease that causes such an increase in temperature, the so-called heat disease occurs in the body. To understand what it is, it is easier to explain by contrast. Read the article Cold Diseases. Their treatment and prevention

And if in case of cold illnesses heat has a healing effect, then in case of illnesses heat has a destructive effect.

Acute severe infectious diseases

This is all clear to anyone, probably.

If there is an infection and is accompanied by fever, severe headache or other pain, then it is considered acute. In this case, the infrared sauna is prohibited. In most other cases of infectious diseases, on the contrary, it is indicated.

Profuse bleeding

Profuse bleeding is a complication of peptic ulcer, gynecological diseases and malignant neoplasms. It occurs due to damage to the walls of large vessels, as a result of exposure to provoking factors. Hemorrhage can be repeated frequently, each time becoming more profuse and dangerous.

Massive parasitic diseases

Massive means that a lot of these parasites have entered the body. There are no clear criteria. It seems that no one has measured such indicators - for example, the critical amount of Giardia per 1 square centimeter of intestine.

To assign the “massive” class to an invasion, doctors rely on clinical symptoms.

For example, with massive infection with roundworms, the bile duct may become blocked by worms and obstructive jaundice may develop.

Obturation (lat. obturatio - blockage) - blockage of a hollow anatomical formation (blood vessel, bile duct, ureter, bronchus, intestines, etc.) with a violation of its patency.

The movement of a mass of roundworms along the common bile duct can lead to rupture of the liver and/or pancreas with the development of severe peritonitis.

Intestinal massive schistosomiasis is often the cause of the development of liver cirrhosis and ascites.

Massive infestation with pinworms or whipworms can cause the development of acute appendicitis.

With massive opisthorchiasis infestation, erosive and ulcerative gastroduodenitis, hepatitis, myocarditis, and encephalopathy develop.

This is such an infection - opisthorchia

With massive giardiasis invasion, enteric syndrome may develop. Signs of enteric syndrome: dull or cramping pain in the meso- and epigastric areas, dyspeptic disorders (nausea, flatulence, unstable stool).

If Giardia enters the bile ducts massively, the clinical picture of cholecystitis may develop.

I think that with such symptoms no one would have the thought of going to warm up in an infrared sauna.

Some forms of tuberculosis (consult a doctor required)

There is nothing to add or take away from this - a doctor’s consultation is required.

It turns out that there are 12 (!) forms of pulmonary tuberculosis alone.

And there are also extrapulmonary forms. And there are 12 of them too. Tuberculosis of the central nervous system, bones, joints, lymph nodes, eyes, tonsils, skin, pericardium, and so on and so forth.

Tough.

And there are also poorly amenable, mutated, drug-resistant forms.

In general, the doctor will tell you whether to escape to the infrared sauna or to abstain.

Cachexia

Cachexia is a profound depletion of the body.

Although it is called a disease, it is still obviously a consequence of a variety of diseases and the influence of chemical and psychogenic factors. Here is a partial list:

amyloidosis;
psychogenic anorexia;
long-term use of psychostimulants;
long-term intoxication due to chronic tuberculosis, brucellosis or purulent processes, including osteomyelitis and abscesses;
metabolic disorders;
thyroid or adrenal insufficiency;
esophageal stenosis;
malignant tumors.

As a rule, cachexia develops in advanced, extreme stages of diseases, and in this case, “you can drink Borjomi after.” You need to think how to survive.

And then think about accelerating recovery, about prevention and about improving health with the help of an infrared sauna.

Organic damage to internal organs in general atherosclerosis

Strictly speaking, such a concept as “general atherosclerosis” is used extremely rarely in medicine.

Because this misfortune happens extremely rarely.

In general, atherosclerosis is a lesion of large and medium-sized arteries, accompanied by the accumulation of fatty plaques in them, partial blockage of the bloodstream, proliferation of fibrous fibers, and dysfunction of the endothelium of the vascular wall. Atherosclerosis causes blood to flow incorrectly. This is where all the problems come from.

Stages of development of vascular atherosclerosis

Another thing is that atherosclerosis still affects certain vessels. For example, mainly nourishing the heart. Or the brain. Or the abdominal aorta. The consequence may be coronary heart disease, ischemic stroke, obliterating lesions of the legs, and so on. Usually one of...

But there are extremely rare cases when everything is affected wholesale.

What does the infrared sauna have to do with it? It’s unclear. Indeed, in the case of general atherosclerosis, the closest direction is resuscitation. Moreover, the prognosis is often unfavorable.

So doctors included this contraindication for an infrared sauna purely formally. I don’t argue - they turned it on correctly. But formally.