Are Saunas Good For Diabetics? A Review Of The Science

In our world, approximately 537 million adults currently live with diabetes [1]. Diabetes leads to high blood sugar, damaging vital organs and silently affects a person's health, lifestyle and well-being. The disease was once considered a concern for affluent societies.

We now know better: three-quarters of those affected occur in low- and middle-income countries. The number of diabetes patients is expected to grow to 643 million in 2030 and 783 million in 2045. Research indicates there could be a beneficial link between improving symptoms of diabetes and sauna sessions, and especially between infrared sauna and diabetes.

These growing numbers and the serious consequences of the condition in itself are clear: A search for an effective approach is more important than ever. In addition to traditional methods like medication and lifestyle changes, people are becoming more interested in alternative therapies. 

Such relatively new options promise extra relief and various health benefits. Can infrared saunas play a part in this? Regular infrared sauna use is associated with improved circulation, detoxification, stress reduction and relaxation. But can they also provide relief for people with diabetes? Let’s research the possible beneficial link between diabetes and sauna.

Understanding Diabetes: Types and treatment

Diabetes mellitus is a chronic condition characterized by increased sugar levels in the blood, which over time leads to serious damage to the heart, blood vessels, eyes, kidneys, and nerves. It often impairs blood circulation. This may lead to complications and impact overall health, especially in the extremities like feet and hands. 

There are three main types of diabetes: type 1, type 2, and gestational diabetes (diabetes while pregnant). Most people with diabetes, about 90%, have type 2, which is often linked to lifestyle factors and is more prevalent than type 1 diabetes. Let’s have closer look into these two types:

In type 1 diabetes the body stops making insulin. This requires daily insulin injections. 

Type 2 is marked by the body’s inability to use insulin effectively. Treatment of the second type involves lifestyle changes and medication to improve insulin use. People diagnosed with either type need regular blood sugar checks and a careful management plan to prevent further health issues.

Effective diabetes care hinges on personalized treatment plans, created with healthcare professionals, that suit the patient's health requirements and lifestyle choices. The Centers for Disease Control and Prevention (CDC) provides more information on diabetes [2].

Infrared Sauna and Diabetes: Improved Quality of Life with Infrared Heat

Infrared sauna sessions can improve blood flow, reduce stress and boost overall well-being, through the response of the body to deeply penetrating heat. There are several studies of the possibly beneficial connection between using infrared sauna and diabetes type 2 mellitus:

far infrared Sauna Impact on Diabetic Health

Research [3] into the effects of far infrared sauna therapy on people with diabetes mellitus at Fraser Lake Community Health Center revealed interesting results. The study follows type 2 diabetes patients using far-infrared saunas, thrice weekly for three months.

It indicates potential improvements in their quality of life, in both physical and general health, and shows the participants function better socially, and reports reduced stress and fatigue. This  suggests the value of using infrared saunas as a lifestyle intervention for diabetes management.

Infrared Leg Therapy for Diabetics

Another study [4] focused on warming the legs with far infrared rays to see if it could help people with type 2 diabetes who are bedridden. For two weeks, four patients received 15-minute sessions of leg warming. The treatment significantly lowered levels of something called 8-epi-PGF2 alpha, which is a sign of harmful stress in the body, also known as oxidative stress. Oxidative stress happens when there's an imbalance between damaging molecules and the body's ability to detoxify them.

The study noted an increase in TNF alpha, a protein that helps control inflammation and fight infection but can lead to health problems if too high. Despite this, blood sugar and other factors remained stable, which implies that regular leg warming with far-infrared rays may reduce harmful stress in individuals with type 2 diabetes.

Heat Therapy Benefits in Type 2 Diabetes

Meta-research [5] from 2021 analyzed how heat therapy benefits in patients with type 2 diabetes mellitus, hinting at another positive link between the effects of infrared sauna and diabetes. This study researched if warming treatments could help people with type 2 diabetes control their blood sugar, improve heart health, and manage weight.

It reviewed five studies and found small improvements in hemoglobin A1c (a long-term blood sugar marker) and fasting glucose (blood sugar levels after not eating) levels, though these weren't enough to be sure they were due to the treatment. Triglyceride levels (a type of fat in your blood linked to heart disease) didn't change much. The study suggests that warming treatments might help but emphasizes the need for more thorough research to be certain of their benefits for type 2 diabetes.

These recent studies of infrared sauna therapy are promising for people with type 2 diabetes. They suggest improvements in quality of life, reduced harmful stress, and better health markers. However, they also emphasize the need for more detailed research of diabetes and sauna usage, to fully confirm these promising positive effects.

But overall, these findings are encouraging and denote that infrared sauna therapy, in addition to traditional treatments, could further support and improve the well-being of people with diabetes.

Infrared Support for Wound Recovery

People with diabetes often experience delayed wound healing due to poor circulation and nerve damage, especially in the lower extremities. In addition, elevated blood sugar levels can decrease the immune system's response to infections and reduce the body's ability to repair damaged tissues, leading to slower wound closure and an increased risk of complications such as infections and ulcers.

Research shows that infrared therapy has a positive effect on wound healing in people with type 2 diabetes and that they experience a better quality of life and less stress through regular sauna use.

far Infrared Saunas: A Tool for Stress and Cortisol Management in Diabetes

Infrared saunas, like sauna blankets and PEMF mats, have also been shown to play an important role in regulating stress hormones, especially cortisol. Cortisol, often called the "stress hormone," can have harmful effects on blood sugar levels and overall health if it is consistently high.

Regular sessions in an infrared sauna, especially far infrared, can help alleviate these effects by promoting a state of relaxation and lowering cortisol levels. This not only helps manage stress, but can also have indirect benefits for diabetes management by stabilizing blood sugar fluctuations that are often exacerbated by stress.

Best Pemf Mat Reviews 2024

Considerations and Recommendations for Using Infrared Saunas with Diabetes

Excited by the potential benefits and ready to warm up with infrared saunas? Before you do, it's important to consider a few things:

If you have diabetes, consult your healthcare provider first. Here are some key points to discuss: your health history, how the treatment fits with your diabetes management, the potential impact on blood sugar, specific risks, and the recommended frequency and duration of sauna sessions. This ensures the treatment is safe and complements your overall care. Plan regular check-ins to monitor any changes.

Before stepping into the warmth of an infrared sauna, it's important to understand how to use them safely and effectively, especially when managing diabetes. 

Follow these steps for a safe and helpful sauna experience:

Start Slow: Begin with short sessions and gradually increase the duration.

Monitor Closely: Check your blood sugar before and after using the sauna.

Stay Hydrated: Drink plenty of water before, during, and after sessions. See our tips for sauna drinks.

Watch for Overheating: Avoid getting too hot and leave the sauna if you feel uncomfortable.

Be Extra Careful: If you have heart problems or nerve damage due to diabetes, proceed with even more caution.

You also might find this article with tips for diabetes and sauna safety interesting. [6]

So take it step by step, stay in tune with your body, and enjoy your warm sauna stay.

Diane Sargent

References

1. IDF Diabetes Atlas, Chapter 3 Global Picture, https://www.ncbi.nlm.nih.gov/books/NBK581940/

2. Centers for Disease Control and Prevention, What is Diabetes? https://www.cdc.gov/diabetes/about/

3. Richard Beever, The effects of repeated Thermal Therapy on Quality of Life in Patients With Type II Diabetes Mellitus, PubMed, https://pubmed.ncbi.nlm.nih.gov/20569036/

4. Akihiko Kawaura ,The Effect of Leg Hyperthermia Using Far Infrared Rays in Bedridden Subjects With Type 2 Diabetes Mellitus, PubMed, https://pubmed.ncbi.nlm.nih.gov/20424670/

5. Judit Sebők et al., Heat therapy shows benefit in patients with type 2 diabetes mellitus: a systematic review and meta-analysis, PubMed, https://pubmed.ncbi.nlm.nih.gov/34808071/

6. Danielle Dresden, Is It Safe For a Person With Diabetes to Use a Sauna?  In: MedicalNewsToday, https://www.medicalnewstoday.com/articles/can-diabetics-use-a-sauna

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