Infrared sauna - benefits and harms

Category: Infrared saunas Published 09/19/2017 · Comments: · Reading time: 25 min · Views: 1,526

Hello!

This article is for those who have not yet decided these questions for themselves:

• whether to visit an infrared sauna or not,
• will it bring benefit or harm,
• how often can you visit the infrared sauna?

And also for those who found on the Internet and read several articles on this topic, interspersed with nonsense. And now he is in slight prostration and bewilderment.

Let's stop worrying.

Now let’s put everything in its place, resolve all the confusion and make a final decision.

So that we understand each other, as always, I will start with definitions and a brief overview of the subject of conversation. In this case - infrared saunas. And then we will consider in more detail the benefits and harms of infrared saunas. And how often can you visit them?

Don't skip this introductory part. I guarantee that you will learn a lot of interesting things. It might even be shocking. In any case, if you ever decide to get an infrared sauna, then remember me with a kind word.

So

Differences between an infrared sauna and a regular bath

The principle of an infrared sauna on the body is the same as in a simple steam room: healing through heating. The difference lies in the method of warming up the body. In a traditional bath, the body is exposed to hot and humid air, while in an infrared sauna, electromagnetic radiation of the infrared range is applied. At the same time, 80% of its energy penetrates directly into the body, and only 20% is dissipated. In a classic sauna, it’s the other way around: almost all the energy goes into the air space.

During bath procedures, the body is heated to a depth of just a few millimeters from the surface of the skin. Infrared rays, which are 5 microns long, are similar to electromagnetic waves emitted by living beings, so they are able to penetrate deep into the skin up to 4 cm, but are completely safe. Such intense heating affects the body in the most beneficial way: it speeds up metabolism, strengthens the immune system, improves blood and oxygen circulation through tissues, stimulates muscle growth, and burns excess fat.

A traditional sauna is a large room with steam rooms and showers. An infrared sauna is a compact wooden cabinet with seats and glass doors. It can fit from one to five people inside. Ceramic emitters are built under the seats and into the walls of the cabinet. The fact that the cabin of the device is made of natural wooden panels, mainly cedar, is not accidental: when wood heats up, it releases phytoncides - volatile substances that kill pathogenic microorganisms.

What is an infrared sauna? Difference from traditional methods of temperature exposure

The infrared sauna is a fairly new phenomenon among traditional methods of temperature effects on humans. And while many argue that a Finnish-style bath or sauna is healthier, others make full use of this modern invention.

It appeared in recent decades and is certainly associated with the development of technological progress in general. The main difference between this type of sauna is that the transfer of heat to a person in it is carried out by special heat rays - infrared. This is where the name came from.

The vivid effect of an infrared sauna on the body is expressed, first of all, by deep heating of the body : measurements have shown that the human body in some areas warms up to 4-6 centimeters deep, while the temperature of the surrounding air does not increase critically. The air temperature in the infrared cabin, which is exactly what the sauna itself looks like, rises to a maximum of 60°C, averaging 40-50°C.

Small IR booths can fit quite well into the interior of many modern apartments

It is the relatively low temperature background and deep heating of the human body that are the distinctive features of an infrared sauna, which allows you to significantly increase the session time and have the most effective effect on the human body.

A quick search for information about the benefits and advantages of this method of “warming up” on the Internet sometimes even causes some surprise at the abundance of laudatory reviews. But which of these news messages are based on evidence-based research results? What are the indications and contraindications for an infrared sauna?

Benefits of an infrared sauna

Infrared radiation has a healing effect from the first minutes of entering the body. The temperature rises to 38°C, sweat begins to come out profusely from the enlarged pores of the skin, taking with it toxins and decay products. The sweat glands work more actively than during conventional bath procedures, but less moisture evaporates from the body. If after staying in the bath the body loses 95% of water and only 5% of toxins and pathogens, then an infrared sauna helps get rid of 20% of harmful substances, while taking 80% of the liquid.

This effect improves health, prevents the development of diseases, improves well-being and mood, and promotes rapid weight loss.

Types of infrared emitters

Emitters are divided into three types. Each of them releases heat at a specific wavelength.

Advice! Before buying an infrared sauna, it is recommended to determine the wavelength that the heaters emit.

There are three types of waves:

1. Long - from 50 to 200 microns. This is a safe release of heat for humans. IR rays emanate from the human body in this range.
2. Medium – from 2.5 – 50 microns.
3. Short – up to 2.5 microns.

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The last two types of waves are used to heat rooms. In order for an IR bath to provide beneficial properties and not cause harm, you need to make sure in what range the emitters operate.

Heat-generating materials used to make devices are divided into:

• to ceramic (in the form of a ceramic panel);
• carbon, capable of providing a beneficial healing effect: represented by a quartz tube with carbon nanofiber inside;
• and film: represented by a metal film with a flexible resist cable inside.

The wavelength in IR emitters for baths starts from 50 microns.

Taking an infrared sauna can cure the following diseases

• atherosclerosis of blood vessels, cholesterol plaques;
• unstable blood pressure;
• weak immunity, viral infectious diseases;
• chronic problems with hearing and respiratory organs;
• renal dysfunction;
• pain in muscles, back and joints of extremities, migraine, menstrual cramps;
• hematomas, wounds;
• nervousness, consequences of stress and overwork, insomnia.

Infrared rays not only heal the body from the inside, they also deeply cleanse the skin, rid it of dead particles and dirt, and accelerate blood circulation in the capillaries. Thanks to this, the skin is noticeably rejuvenated, becomes smooth, fresh and elastic.

Infrared sauna with minus sign

Dosed infrared radiation helps to cope with many problems. However, some diseases do not disappear when exposed to heat, but, on the contrary, begin to manifest themselves even more actively. Such painful conditions are contraindications for an infrared sauna. Avoid visiting cabins with thermal heaters if you have:

• colds or any other disease accompanied by high fever;
• postthrombophlebitic syndrome;
• some forms of tuberculosis;
• some forms of diabetes;
• some liver and kidney diseases;
• any disease in the acute stage;
• any bleeding (including menstrual bleeding);
• tumors are benign and especially malignant (heating can provoke their growth);
• parasitic diseases;
• purulent processes;
• cachexia;
• infectious diseases;
• chronic alcoholism.

These diseases can intensify in an infrared sauna and progress to an acute or severe stage. Therefore, if you suffer from any disease, even not included in the above “black” list, it would not hurt to consult a doctor about the possibility of visiting an infrared sauna.

Diseases that an infrared sauna treats

• eczema;
• dermatitis of various nature;
• some types of psoriasis;
• pimples, acne;
• dandruff;
• cellulite;
• old scars.

An infrared sauna is very useful for losing weight. In one procedure, a patient with weight problems loses as many calories as would be burned when running a ten-kilometer distance. It is especially good for obesity to combine a sauna with a diet. It is also recommended for professional athletes, both before and after intense training.

Before starting exercise, infrared rays warm up the muscles, preparing them for stress, and after exercise they reduce the amount of lactic acid in muscle tissue, so the athlete does not get so tired.

How to properly use an infrared sauna

An infrared sauna will only be beneficial if it is used correctly. The session should not exceed 40 – 45 minutes. During this time, there is no negative effect on the heart and lungs, since the air is dry and the temperature is comfortable for the body. You need to sit upright in the booth, with your feet on the floor and your arms extended along your body. To remove excess fat and cellulite faster, you can periodically massage problem areas. Staying in the sauna should be continuous, otherwise the entire effect will be reduced to a minimum.

It is better not to overeat before visiting an infrared sauna, but you should not go into it hungry either. Otherwise, an uncomfortable state is guaranteed. You should also not drink sugary drinks or soda. In order not to feel thirsty and to compensate for the loss of moisture due to increased sweating, you can take mineral or plain drinking water with you to the cabin. The skin must remain dry during the procedure so that infrared waves can penetrate it unhindered, so you should take a towel to wipe away sweat.

After taking infrared baths, you do not need to immediately take a contrast shower; rinsing your body with warm water is enough. Overheating in the sauna is not possible. After finishing the session, you can lubricate the skin with any suitable cream or medicinal ointment if infrared radiation was used as a therapeutic remedy for skin diseases. You cannot use creams inside the booth. It is not recommended to leave the sauna immediately after completing the procedure. After turning off the emitters, you need to sit for a while and cool down. After leaving the cabin, it is good to drink a cup of green tea. It will restore fluid balance in the body.

What is an infrared sauna

A standard infrared sauna is a cabin made of natural wood or other environmentally friendly material. Infrared emitters are built into the walls and under the seats. Very popular are individual cabins, where you can experience the delights of a thermal procedure alone, as well as thermal cabinets that can accommodate up to 5 people.

IR radiation sources for saunas are special ceramic heaters powered from the mains. Thanks to the radiated heat, they provide heating of tissues to a depth of 4 cm. Heat transfer occurs due to electromagnetic waves of the infrared range without the use of any transmission medium (air, steam). They are absolutely safe, as they represent natural heat emitted by any heated bodies. Moreover, their wavelength corresponds to those emitted by the human body (0.76–3 microns).

Unlike a bathhouse and a regular sauna, its infrared version uses energy to warm the air, only about 20% of that emitted by the heaters. And in a regular bathhouse, up to 80% of thermal energy is spent for the same purposes. And only then the heated air gradually warms up the human body. Moreover, tissue heating in a regular sauna occurs to a depth of only a few millimeters.

Diseases for which visiting an infrared sauna is prohibited:

• malignant and benign tumors, suspicious moles;
• myocardial infarction, stroke, angina pectoris, heart failure;
• flu or cold with high fever;
• hypertension, open and internal hemorrhages;
• diabetes;
• hyperfunction of the thyroid gland;
• tuberculosis;
• infection and purulent foci in internal organs;
• helminthiasis, fungal infections of the skin;
• menstruation;
• alcoholism.

Contraindications for visiting an infrared sauna

Doctors do not give restrictions on the number of procedures. For good health results, it is advisable to sit in the sauna regularly, but, of course, not several times a day. Old people and children are allowed to take infrared baths. Only children should not stay in the booth for more than 15 minutes, as their skin is thinner and more delicate than that of adults. The child's head can be covered with a cotton hat. Pregnant women should consult their doctor before using an infrared sauna.

Is there any harm from an infrared sauna?

There are no studies showing the harmful effects of infrared saunas on the body. There are visiting rules that must be followed:

1. Before the procedure, drink half a liter of clean water to prevent dehydration;
2. do not get carried away with the duration of the session: 20-30 minutes will be enough;
3. after the procedure, take a warm shower and rest for 15-20 minutes;
4. if you have chronic diseases, consult a doctor;
5. visit the infrared sauna no more than every other day;
6. Leave the sauna if you feel uncomfortable.