Infrared Sauna And Metabolism: A Gamechanger

Infrared saunas can influence metabolism, improve digestion, help with weight management, and deliver other benefits for your health and well-being.

What exactly are the benefits of this exciting link between infrared sauna therapy and metabolism? And how can you improve your metabolic health in different ways? This article aims to answer those questions and provides you with new insights.

A quick tour of the blog post

What is Metabolism

Metabolism includes all the chemical processes that convert food and drinks into energy [1]. Even when you are at rest, your metabolism works continuously to perform essential functions like breathing, digesting food, circulating blood, managing hormone levels, regulating body temperature, and growing and repairing cells.

The biology behind it:

The biological processes of metabolism contain two main parts: catabolism and anabolism [2].

Catabolism breaks down molecules to release energy.
Anabolism uses this energy to build complex molecules. This balance helps our bodies turn food into energy and materials for growth and repair.

Catabolism and anabolism work together for energy efficiency. Catabolism generates energy for anabolism. Anabolism then rebuilds body tissues and stores energy for later. These processes are vital for a healthy body. They support functions like muscle contraction and cellular repair.

influence-of-infrared-saunas-on-metabolism

Factors influencing our Metabolic rates

Your metabolism is influenced by several factors. While some of these are within your control, others are determined by genetics or other unchangeable circumstances. Let's walk them through:

age

Age slows down metabolism. This happens because muscle mass decreases and hormones change as people get older.

genetics

Genetics also dictate aspects of our metabolic rate. Some people are genetically predisposed to have a faster or slower metabolism, which can influence their ability to manage weight and respond to diet and exercise

hormones

Hormones are crucial for metabolism. Thyroid hormones, especially, regulate metabolic rate. Hormonal imbalances can disrupt how the body uses energy.

gut health

Emerging research [3] highlights the vital role of the gut microbiome in metabolic health. The trillions of microorganisms in your gut aid in food digestion, nutrient absorption, and metabolism regulation.

Disruptions in gut bacteria balance, often caused by factors like diet and stress, can contribute to metabolic disorders such as obesity and diabetes.

Medications

Certain medications, like beta-blockers, steroids, and antidepressants, can significantly impact metabolic rate. They may alter hormone levels, increase appetite, or slow down metabolic processes.

muscle mass

Muscle mass affects metabolism too. More muscle mass means burning more calories at rest compared to less muscle mass.

Oxidative Stress

Oxidative stress occurs when there's an imbalance between free radicals and antioxidants in the body, leading to cellular damage [4]. This imbalance can negatively affect metabolic health by impairing the body’s ability to convert food into energy efficiently. Factors contributing to oxidative stress include environmental pollutants, unhealthy diets, and stress.

Stress Levels

Chronic stress harms metabolism. It leads to cortisol release, which can increase appetite and fat storage, especially around the abdomen. Managing stress through relaxation, mindfulness, or exercise helps maintain metabolic health.

These factors show why everyone's metabolic rate is different. That's why the same diet and exercise routines don't work for everyone. People need diet and exercise plans that match their unique body and metabolism.

How to Boost Your Metabolic Rate

Your metabolism is a complex entity and is influenced by a large number of factors. While there is no quick fix, certain lifestyle and behavior changes can support metabolic health and efficiency. Let's explore some strategies that can help you boost your metabolism naturally.

Physical Activity

Regular exercise boosts metabolism. Strength training and high-intensity workouts increase muscle mass, raising the metabolic rate. Even walking, running, or cycling temporarily speeds up metabolism.

Everyday activities help burn calories too, even if they're not traditional exercise. Gardening, cleaning, using stairs, or standing instead of sitting all increase daily calorie burning. These activities are called non-exercise activity thermogenesis (NEAT).

Dietary Habits

What you eat and how you eat can significantly impact your metabolism. Focus on consuming a balanced diet rich in whole foods, including lean proteins, fruits, vegetables, and healthy fats (and limit alcohol and sugar).

Foods such as fish (and shellfish), almonds, green tea, chili peppers and whole grains are great for boosting metabolism [5]. Additionally, paying attention to meal timing and portion sizes can help regulate metabolism and prevent overeating.

Avoid relying on dietary supplements for metabolism boosts, as they often lack evidence and may have side effects.

sleep Quality

Poor sleep can upset hormones controlling appetite and metabolism, like ghrelin and leptin, causing hunger and slowing metabolism. Regular, quality sleep supports metabolic health.

Aim for 7-9 hours of quality sleep each night to support optimal hormone regulation and metabolic function. Create a relaxing bedtime routine, limit screen time before bed, and ensure your sleep environment is comfortable and conducive to restful sleep.

Hydration

Water is vital for metabolism. Dehydration slows metabolic processes. Drinking enough water, especially cold water, can slightly increase metabolism as the body heats the water.

cold and heat

Exposure to heat and cold can also influence metabolism. Heat exposure, such as through sauna sessions, can temporarily increase metabolic rate and promote calorie burning. On the other hand, cold exposure, such as cold plunges or cold showers, can activate brown fat [6] and boost metabolism through thermogenesis [7].

It's time to take a closer look at infrared saunas and their impact on our metabolism.

Benefits of Infrared Saunas for your Metabolic health

Infrared saunas use a specific part of the electromagnetic spectrum and are gaining attention for possible health benefits, especially on metabolism. These saunas operate on the principle of emitting infrared radiation, a form of invisible light that directly penetrates the skin and heats the body from within.

This differs from traditional dry and steam saunas, which primarily heat the surrounding air. The result is a more intense heat experience at lower temperatures, making infrared saunas more comfortable for longer sessions.

Optimizing metabolic processess by detoxification and oxidative stress management

Infrared sauna therapy is often lauded for its potential to aid in detoxification by promoting sweating and eliminating toxins from the body. Sweating is a natural mechanism through which the body eliminates waste products and toxins, including heavy metals and environmental pollutants.

Additionally, infrared saunas may help reduce oxidative stress. By inducing sweating and increasing blood circulation, infrared sauna sessions may support the body's natural detoxification processes and help mitigate oxidative damage to cells.

Supporting immune funtion and metabolic stability

Regular use of infrared saunas has been associated with immune system support, potentially due to their ability to enhance circulation and stimulate the production of white blood cells. This improvement in immune response not only helps guard against illness but also supports metabolic stability.

A well-functioning immune system reduces the incidence of chronic inflammation, which is known to impair metabolic health and can lead to metabolic disorders.

Promoting relaxation and supporting hormonal balance

Beyond physical detoxification, infrared sauna therapy offers profound relaxation benefits. The gentle heat and soothing environment of the sauna can help reduce stress levels and promote a sense of calm and well-being. Stress reduction is essential for overall health and may indirectly support detoxification and immune function by lowering cortisol levels and promoting restorative sleep.

Sauna relaxation can indirectly benefit digestion by reducing stress levels, which are known to interfere with digestive processes. Many people experience improved digestion and reduced gastrointestinal discomfort with regular sauna sessions, though further research is needed to fully grasp the underlying mechanisms.

Moreover, by alleviating stress and improving digestive function, infrared sauna use can enhance metabolic efficiency, as optimal digestion is crucial for effective metabolism and energy utilization.

So, some serious benefits of infrared saunas to support your metabolic health. Let's look at what research is known in this area.

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Research Findings on Infrared Heat's Effects on Metabolism

Recent studies are revealing how infrared sauna use specifically affects metabolic rate and energy expenditure:

Cardiovascular and Thermoregulatory Responses

This study [8] compares short-term thermal and cardiovascular responses in women using an infrared sauna with those engaging in moderate-intensity exercise found significant increases in tympanic temperatures during infrared sauna use.

These findings suggest that the physiological effects of infrared saunas are primarily driven by thermoregulatory responses rather than mimicking the cardiovascular activations seen in exercise.

Health Benefits Beyond Relaxation

Sauna bathing, traditionally seen as a means for relaxation and pleasure, has been increasingly recognized for its health benefits. Emerging evidence [9] suggests that regular sauna bathing may influence circulatory, cardiovascular, and immune functions.

While these effects do not directly measure metabolic rate or energy expenditure, they indicate a systemic physiological response that could have implications for overall metabolic health.

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Sauna Use as a Lifestyle Practice

Another perspective on sauna use characterizes it as a form of passive heat exposure, inducing mild hyperthermia [10]. This exposure stimulates various neuroendocrine and cardiovascular responses in an attempt to maintain homeostasis. Repeated sauna use may acclimate the body to heat, optimizing its response to future exposures, which could potentially influence metabolic processes.

Direct research on infrared saunas' effects on metabolic rate and energy expenditure is still developing. Current knowledge suggests a major impact on the body's thermoregulatory and cardiovascular systems. These systems are closely connected to metabolism, indicating that infrared sauna use could significantly influence human metabolism.

And how about the following options when it comes to using infrared saunas to boost your metabolism.

Sauna workout

Why not kick your metabolism into high gear by adding some physical activity to your infrared sauna session? Check out these 8 sauna workout ideas, for the gym or at home, from low to high intensity.

Alternating Heat and Cold Therapy

For an even greater metabolic boost, you could consider combining your infrared sauna sessions with alternating heat and cold therapy. This approach, often referred to as contrast therapy, involves alternating between exposure to heat in the sauna and cold plunges or cold showers.

Weight Loss management

Infrared sauna therapy offers a promising approach to boosting metabolism and aiding in weight loss. Studies suggest that infrared saunas may elevate metabolic rate by increasing the body's core temperature, similar to the effects of moderate exercise.

Incorporating infrared sauna sessions into your weight loss journey can provide an additional avenue for calorie burning and metabolic support. However, it's essential to view sauna therapy as part of a holistic weight loss strategy. Physical activity is key for calorie burning, with moderate aerobic activity and strength training recommended for weight loss.

Consultation with a healthcare professional before starting any new health regimen, including sauna use, is advisable, particularly for individuals with pre-existing health conditions [10].

Final thoughts

Infrared saunas can play a crucial role in affecting metabolic rate and energy expenditure. With ongoing research, the connection between infrared saunas and metabolism will become clearer, potentially unlocking new avenues for health and wellness.

At Saunace.com, we're dedicated to tracking these developments, keeping our readers updated with the newest insights. The infrared sauna world is fascinating not only for its sauna cabins but also for innovative, portable devices like PEMF mats and sauna blankets, which are perfect for people with compact or nomadic lifestyles.

Sam Everhart

References

1. Cleveland Clinic, Metabolism, https://my.clevelandclinic.org/health/body/21893-metabolism

2. Judge A, Dodd MS. Metabolism. Essays Biochem. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7545035/

3. Fujisaka S. et al., The gut microbiome: a core regulator of metabolism. J Endocrinol., https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9874984/

4. Helmut Sies, Oxidative Stress: Concept and Some Practical Aspects, MDPI, https://www.mdpi.com/2076-3921/9/9/852

5. Unity Point Health, 12 Metabolism-Boosting Foods to Aid Weight Losshttps://www.unitypoint.org/news-and-articles/12-metabolism-boosting-foods-to-aid-weight-loss

6. Cleveland Clinic, Brown Fat, https://my.clevelandclinic.org/health/body/24015-brown-fat

7. P. Trayhurn, Thermogenesis, In: Encyclopedia of Food Sciences and Nutrition (Second Edition), https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/thermogenesis

8. Joy N Hussain et al., Infrared sauna as exercise-mimetic? Physiological responses to infrared sauna vs exercise in healthy women: A randomized controlled crossover trial, PubMed, https://pubmed.ncbi.nlm.nih.gov/34954348/

9. Jari A Laukkanen, et al., Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence, Mayo Clinic, https://pubmed.ncbi.nlm.nih.gov/30077204/

10. Rhonda P Patrick and Teresa L Johnson, Sauna use as a lifestyle practice to extend healthspan, PubMed, https://pubmed.ncbi.nlm.nih.gov/34363927/

11. Mayo Clinic, Metabolism and weight loss: How you burn calories, https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/metabolism/art-20046508

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