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Is Infrared Sauna Scientifically Proven?
Many studies research the potential health benefits of sauna therapy, perhaps more on traditional saunas than infrared saunas. Likely because traditional sauna is an age-old practice across different cultures, while infrared sauna technology is the new kid on the block.
Some effects of heat therapy (also called thermotherapy) are shared by both types of sauna, in which case the choice for a traditional sauna or an IR sauna depends on other factors and personal goals.
All the same, infrared radiation is applied in a variety of medical settings, and a number of promising studies back the scientific validity of near-infrared, far infrared, full spectrum and red light therapies. There is still a lot of research to be done, but below you will find multiple benefits that users experience, with the studies that seem support them.
Please note that many claims made by manufacturers of infrared therapy devices have not been FDA approved.
Research Studies on infrared sauna therapy
Below you can delve into a number of scientific studies and research projects that relate to specific health benefits of infrared therapy.
Terms: FIR – far-infrared radiation, NIR – near-infrared radiation, PBM – photobiomodulation, LLLT or LLLI – low level laser therapy or irradition, RLT – red light therapy (red light combined with NIR)
- Relaxation: Infrared saunas promote relaxation by balancing the body's level of cortisol and relaxing the muscles. See https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5941775/.
- Weight Loss: For studies proposing regular use of an infrared sauna can contribute to weight management, see this scientific paper on sauna induced body mass loss https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4295591/, and this paper on the positive effect of dry sauna use for physically inactive young men.
- Reducing Body Fat: This study suggest red light therapy may create pores in fat cells, releasing lipids and causing the cells to shrink, with significant lipid release observed within minutes of exposure, potentially leading to fat loss.
- Detoxification: There is a lot of debate on this topic. In a 2017 article in the Wall Street Journal, reporter Fiorella Valdesolo states that infrared saunas “don’t detox.” This assertion has been expertly refuted by Dr. Tania Dempsey in The Observer. To further support the beneficial action of infrared light devices in detoxification (not for WSJ readers only), see this article https://pubmed.ncbi.nlm.nih.gov/15090706/, this study https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3573677/, the research reported here: https://pubmed.ncbi.nlm.nih.gov/21951023/, and the study here https://pubmed.ncbi.nlm.nih.gov/17405694/.
- Muscle Recovery: The deep penetration of infrared heat relieves muscle tension and accelerates the healing of muscle injuries. A study concludes that “Deep penetration of far-infrared heat FIRS sauna appears favorable for the neuromuscular system to recover from maximal endurance performance. FIRS bathing is a very light loading for the body and provides a comfortable and relaxing experience”: https://pubmed.ncbi.nlm.nih.gov/26180741/. In another study, soccer players underwent a trial with FIR emitting clothes to relieve delayed-onset muscle soreness. Traditional sauna, however, should be avoided 24 hours or less before the next training session https://pubmed.ncbi.nlm.nih.gov/31490429/
- General Pain Relief: Infrared heat therapy can improve general and localized chronic pain symptoms: https://pubmed.ncbi.nlm.nih.gov/16088266/
- Reducing Inflammation: Find promising research papers here and here.
- Lymphatic Drainage: FIR enhances the natural drainage of the lymphatic system: https://pubmed.ncbi.nlm.nih.gov/28127644/ and https://pubmed.ncbi.nlm.nih.gov/26774380/
- Better Sleep: The relaxing effects of infrared saunas, particularly through the gentle heat and relaxation of muscles, contribute to improved sleep patterns. There is this umbrella review: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8196727/, the benefits of far-infrared emitting sheets are discussed here, and for the effects of NIR therapy on melatonin, this paper is interesting: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9855654/
- Improved Circulation: The heating effect of infrared saunas increases blood flow, mirroring the benefits of regular exercise. See this paper, and the study here.
- Fibromyalgia Symptoms Relief: Infrared therapy may offer relief to those suffering from fibromyalgia by reducing pain and stiffness associated with the condition. This contention is supported by this study and also by this research paper.
- Lowering Blood Pressure: Peruse research here, and another study here.
- Loosening Joint Stiffness: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8946909/ and https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6900333/
- Skin Health Gains: Effective, but there is a caution as well: Free radicals or ROS (reactive oxygen species) caused by high doses of IRA can reduce antioxidants significantly in vivo. This should be taken into account and the skin should only be exposed to low-to-moderate doses of IRA radiation to avoid tissue damage and photoaging. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5505738/) This study into the red and near-Infrared light treatment for patient satisfaction about their skin health, reduction of fine lines, wrinkles, skin roughness, and intradermal collagen density increase: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3926176/, and another study that showed IR radiation increased the amount of total soluble collagen and elastin in fibroblasts, and demonstrated it could lead to a clinical improvement in skin texture, and this research study on the reversal of skin aging signs by red light (NIR) therapy: https://pubmed.ncbi.nlm.nih.gov/37522497/. Finally, this systematic review provides interesting information on the oncologic safety of LLLT for aesthetic skin rejuvenation: https://pubmed.ncbi.nlm.nih.gov/36722207/
- Diminishing Cellulitis: Check out https://pubmed.ncbi.nlm.nih.gov/21740089/; for the beneficial role of NIR in tackling cellulitis through the expression of elastin and collagen (firming up and smoothening out skin) see: https://pubmed.ncbi.nlm.nih.gov/33594706/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2687728/, and this paper: https://pubmed.ncbi.nlm.nih.gov/24049929/. For a recent clinical trial see below.
- Neck Pain Relief: There are several studies on the therapeutic effect of infrared therapy on neck pain. See this study, the study here, or the research paper here, and finally a study that included neck pain, as well pain due to osteoarthritis, post-total hip arthroplasty, fibromyalgia, temporomandibular diseases, and low back pain.
- Alleviating Chronic pain: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8946909/ and https://pubmed.ncbi.nlm.nih.gov/16088266/
- Reduced Cortisol Levels: Lowering cortisol has a number of important health benefits. For scientific backing of infrared therapy’s role in this process, see this study: https://pubmed.ncbi.nlm.nih.gov/25876664/, this https://www.mdpi.com/2079-7737/12/1/60, and https://pubmed.ncbi.nlm.nih.gov/24204095/. The latter study explains who the reduction of cortisol levels helps balancing blood sugar levels too,
- Help With Chronic Fatigue Syndrome (CFS): https://pubmed.ncbi.nlm.nih.gov/15992574/. A thorough study into the role infrared therapy might play in alleviating chronic fatigue symptoms, but on just two test patients.
- Diabetes Support: study by Michael B. Powner from the Department of Optometry and Visual Science, School of Health and Psychological Sciences, City, University of London on diabetes and heat therapy https://onlinelibrary.wiley.com/doi/10.1002/jbio.202300521. And see https://pubmed.ncbi.nlm.nih.gov/20569036/
- Improved Mood and Aiding Depression: FIR applied to acupoints shows possible benefits, and you might be interested in this study https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2796659/
- Immune System Support: https://pubmed.ncbi.nlm.nih.gov/25876664/, this research, and https://pubmed.ncbi.nlm.nih.gov/26774380/ are extensive studies into the benefits of infrared light therapy and immunity.
- In Orthodontics: Orthodontic Tooth Movement (OTM) is the process of realigning teeth into a desired position through controlled pressure applied by braces or other orthodontic devices. The following research paper indicates the supportive role of near-infrared (red light) therapy: https://pubmed.ncbi.nlm.nih.gov/37509176/
- Enhancing Heart health: Studies have shown that FIR radiation produces thermal and non-thermal effects on heart health. Research shows it increases artery blood flow: https://pubmed.ncbi.nlm.nih.gov/3675759/, and one of multiple studies that demonstrate how it boosts peripheral blood circulation: https://pubmed.ncbi.nlm.nih.gov/21846509/. Importantly, FIR improves endothelial function as well: https://pubmed.ncbi.nlm.nih.gov/11583886/ and https://pubmed.ncbi.nlm.nih.gov/21944673/, reduces blood pressure: https://pubmed.ncbi.nlm.nih.gov/2355955/, and promotes capillary dilatation https://pubmed.ncbi.nlm.nih.gov/16372168/. The exact mechanisms in play are yet to be fully understood, and require more research.
- For Ischemia: Ischemia is a condition where there's a reduction in blood flow to a part of the body, limiting the supply of oxygen and nutrients needed for tissue health and function. This study suggests that FIR rays positively affect pericytes after ischemia. Pericytes are specialized cells that help regulate blood flow and maintain the integrity of the blood-brain barrier. The authors cite 17 other supporting papers and studies. The exact mechanism involved though, has not yet been demonstrated.
- Aiding Chronic Kidney Disease: FIR benefits hemodialysis patients through promotion of endothelial function in both animal and clinical studies: https://pubmed.ncbi.nlm.nih.gov/19507267/, https://biomathealth.com/wp-content/pdf/Biomat_Farinfrared_Bloodflow_Hemodialysis.pdf.
- Improving Phantom Pain Relief: Interesting research report on using infrared sauna devices to relieve phantom pain.
- Wound Healing: Read https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4390214/
- Osteoarthritis: Is a degenerative disorder, compared to rheumatoid arthritis, an autoimmune disease. For a review of the literature and research on chronic pain control in osteoarthritis with LLLT, see https://pubmed.ncbi.nlm.nih.gov/28987080/
- Rheumatoid Arthritis and Ankylosing Spondylitis: Further research is needed, but here are two rheumatoid arthritis promising studies: https://pubmed.ncbi.nlm.nih.gov/18685882/, and https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7357616/
For Further Reading: Ongoing Clinical Trials
This is a list of clinical trial studies, published - but not reviewed -by the US government. The trials are currently conducted, or were completed without the results having been published yet. Includes the names of the institution/sponsoring parties.
Ø New treatment of cellulite with infrared-LED illumination - University of São Paulo, Brazil
Ø Assessment of Safety Distance of Far-Infrared Therapeutic Device to Human Skin - National Cheng-Kung University Hospital, Taiwan
Ø Far Infrared Therapy on Peritoneal Function of CAPD Patients (CAPD) - Taipei Veterans General Hospital, Taiwan
Ø Effects of Infrared Laser Moxibustion on Cancer-related Fatigue in Breast Cancer Patients - Shanghai University of Traditional Chinese Medicine
Ø To Investigate the Effect of Far-infrared Radiation on Lower Extremity Acupoints on the Blood Circulation of Lower Extremities in Patients With Hemodialysis -National Taiwan University Hospital
Ø Far Infrared Therapy on Arteriovenous Fistulas in Hemodialysis Patients - Herlev and Gentofte Hospital, Denmark
Ø Killing Cancer Cells with the Help of Infrared Light – National Cancer Institute (cancer.gov), USA
Ø Traumatic Brain Injury in Veterans and Near-Infrared Phototherapy - Cerehealth Corp., Denver, USA
Ø Noise Exposure and Near-Infrared Light - University of Miami, USA
Ø Study on the Treatment With Water-filtered Infrared-A (wIRA) Radiation in Patients With Morphea and Sclerotic Graft-versus-host Disease - Medical University of Graz, Austria.
Ø Efficacy of Near Infrared Phototherapy in Type 2 Diabetic Neuropathy - Healthlight LLC, USA
Ø Infrared Wraps Effect on Oxygenation of Diabetics Arm, Feet and Lower Leg - Yale University, USA
Ø Treatment of Intrapartum Depression Using Non-invasive Photobiomodulation – Wayne University, Detroit, USA
Ø Autism Research Project With Non-Invasive Near-Infrared Light Stimulation - University of Texas at Austin, USA
Ø Effect of Far Infrared Reflecting Sleepwear on Recovery and Sleep - Swiss Federal Institute of Technology, Switzerland
Ø Analgesic Effects of LED Light on Temporomandibular Disorders. (LED/TMD) - University of Sao Paulo, Brazil
Ø Perinatal Brain Injury: Potential of Innovative NIRS to Optimize Hypothermia - Boston Children's Hospital, USA
Ø Infrared Ray Heat Treatment in Liver Cirrhosis Patients With Refractory Ascites - First People's Hospital of Foshan, China
Ø The Assessment of Infrared Treatment for Crohn's Disease - Eli Sprecher, MD, Tel-Aviv Sourasky Medical Center
Ø Non-Invasive Assessment of Wound Healing With Optical Methods - Drexel University College of Medicine, USA
Ø Effects of Application LED Therapy and Laser Therapy in Facial Rejuvenation - Federal University of Health Science of Porto Alegre, Brazil
Ø Whole Body Hyperthermia & Combat-Related Posttraumatic Stress Disorder - University of Arizona, USA
Ø Pilot Intervention Parkinson’s Disease With Near Infrared Stimulation - University of Florida, USA
Ø Far Infrared Therapy on AV Fistula Flow, Endothelial Function and Echocardiography in ESRD Patients - Taipei Veterans General Hospital, Taiwan
Ø MusculRA: The Effects of Rheumatoid Arthritis on Skeletal Muscle Biomechanics - Duke University, USA
Ø Effects of Far Infrared Radiation on Fibromyalgia Patients - Clinical Academic Center, Braga, Portugal
Ø Evaluation of the Effectiveness of Infrared LED Photobiomodulation in Children With Sleep Bruxism - University of Nove de Julho, Brazil
Ø Infrared Photomodulation Therapy for Seasonal Affective Disorder – ProofPilot, New York City, USA
Sam Everhart
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