Sauna Health Benefits Archives

Infrared Sauna Skin Benefits for Psoriasis & Eczema

If you have a skin condition, you know how uncomfortable it can get. Psoriasis and eczema in particular can lead to a lot of discomfort, whether it’s physical discomfort from lesions or rashes or social discomfort from the appearance of the skin. Though these conditions don’t have a cure, there are treatments you can try right at home to help lessen the symptoms. When used with proper treatment prescribed by your doctor, using an infrared sauna can be a great additional therapy to help reduce your discomfort and improve your skin health. Read on to learn more about these skin conditions and how you can use an infrared sauna for psoriasis and eczema relief.

What is Psoriasis?

Psoriasis is an inflammatory disease that affects the skin. It can appear between the ages of 20-60, occurring in both men and women. It is believed that psoriasis is an immune system issue that is caused by skin regenerating at higher-than-normal rates, and that genetics have a big influence on its onset. The disease is characterized by skin lesions most commonly found on the knees, elbows, trunk, and scalp that appear red and scaly. While not contagious, those suffering from psoriasis face physical discomfort from cracked skin.

Even when it seems to be under control, there can be flare-ups that can be minor or ones that make it feel like you’re going back to square one. There is no clear cause for why flare-ups happen, but they are often caused by a change in environmental factors such as:

Alcohol
Infections
Medications
Skin injury
Smoking
Stress
Weather

Due to the nature of this disease, it can be very difficult to treat and there unfortunately is no current cure. While there is no end-all cure, there are different treatment options for psoriasis depending on the severity of the case. For patients with mild psoriasis, topical treatment with steroids can suffice. Light therapy is also a first-line treatment for moderate to severe psoriasis. However, for moderate to severe cases, other stronger treatments may be needed such as oral or injected medications.

What is Eczema?

Eczema is a group of chronic skin conditions that result in inflamed or irritated skin. The most common type is known as atopic dermatitis, with “atopic” meaning one’s tendency to have allergic reactions. In fact, eczema is often accompanied by allergic reactions such as asthma or hay fever. Though it is most common in children, affecting 10%-20% of infants, eczema can occur at any age with 3% of adults and children suffering from the condition. Eczema is less severe than psoriasis, and is typically easier to manage.

Like psoriasis, the cause of eczema is unknown, but main theories include immune system response, skin barrier issues, and a family history of other allergies. Also, there is no defined reason why eczema flare-ups occur. Each person facing the condition may have different triggers, and some of the most common include:

Animal dander
Heat
Household products
Respiratory infections
Rough fabric
Stress
Sweat

Similar to psoriasis, there is no current cure for eczema, but there are treatments and precautions that can be made to help reduce symptoms and prevent outbreaks. Many people grow out of the condition by age 10, but for those who still feel symptoms, treatment can be fairly easy. Home remedies such as moisturizers, hydrocortisone creams, and antihistamines are popular treatments. For more severe cases, a doctor may prescribe medications or recommend light therapy for extra relief.

Infrared Sauna Skin Benefits for Psoriasis & Eczema

It’s important to remember that psoriasis and eczema are not localized diseases. These skin conditions involve multiple systems and has an inflammatory and autoimmune component. Thus, anything that can affect the body as a whole could help relieve the burden of both diseases, and infrared saunas do exactly that with the many health benefits provided – including fighting inflammation and stress while also helping improve skin health by reducing the severity of skin lesions.

Skin Lesions

The aspect of both psoriasis and eczema that causes the most psychological and physical stress in patients are skin lesions. These are red patches of skin that are covered with thick and inflamed skin in either patches or scales. They are the result of the disease speeding up the life cycle of the skin cells, which start to build upon the surface of the skin. Infrared saunas have shown promise in this regard since this type of therapy helps reduce the levels of pro-inflammatory chemicals in the blood and stimulates the shedding of this overgrown skin, which leads to a visual improvement of the lesions and physical relief from reduced inflammation and irritation.

Inflammation

Psoriasis and eczema are affected by skin inflammation caused by flare-ups. Infrared saunas have been proven to help decrease systemic inflammation. Studies have shown that infrared sauna use helps reduce the presence of C-reactive protein (CRP), which is an inflammatory marker. The infrared heat also helps promote increased blood circulation, which may help reduce the risk or severity of certain chronic skin conditions. By doing this at a systemic level, infrared saunas do more than just help relieve the skin lesions. They can help control the progression of the disease, lower the frequency of flare-ups, and prevent other inflammatory conditions.

Stress

Stress is responsible for the onset and severity of many diseases, particularly those of inflammatory nature. Stress is not just a mental state, it is also a physical reaction felt in the sympathetic nervous system. This is the part of your nervous system that is responsible for fight-flight responses. When this system is overactive, stress can build and develop a wide set of physical and clinical manifestations, especially when there is a pre-existing condition such as psoriasis or eczema. Infrared saunas can also help in this regard by promoting relaxation and homeostasis while fighting the sympathetic nervous system.

Psoriasis and eczema are skin conditions that many face and try to treat. While there is no cure, taking the steps to reduce flare-ups and find comfort can make a huge difference in your quality of life and overall health. Using infrared saunas for skin conditions can help reduce the severity of lesions, decrease inflammation, and lessen stress. You can even include the help of halotherapy, or salt therapy, for added skin benefits and relief from psoriasis and eczema symptoms. For more severe cases, be sure to speak with your doctor for additional treatment.

What’s Your Infrared Sauna Personality?

Infrared saunas are perfect for a number of situations and people. With innovative technology and design, along with a plethora of infrared sauna health benefits, sauna uses can be personalized for almost any need. Some want to use infrared saunas for recovery and optimizing health benefits while others are looking to have a bit of relaxing time to themselves. Which type of infrared sauna user are you? From the biohackers to the trend setters, read on to see what your infrared sauna personality is!

The Health-Conscious

You like living life in the healthiest way possible, and use all the tools available to help boost your overall wellness. With so many things on the market, from supplements to fancy workout gear, it can be easy to get lost in the number of options. Luckily, your infrared sauna helps keep your health regimen easy. With so many health benefits in just one session, you can accomplish a lot at one time – and with lasting results. In your sauna health haven, you get to experience it all: weight loss, boosted metabolism, temporary muscle pain relief, better sleep, detoxification, reduced cellulite, eased joint pain and stiffness, stress and fatigue relief, improved skin, and so much more.

The Healer

You like when your body feels good and pain-free. As the healer, you are always looking for ways to help your body feel its best so you can enjoy life to the fullest. Whether you suffer from back pain, are sore after a workout, are recovering from a cold, or are trying to prevent future discomfort, your infrared sauna is one of the best tools to tackle multiple things at once. Enhanced blood circulation from the heat and infrared technology penetrate deep into the body while sweating helps your body detoxify impurities. For an even more comprehensive healing experience, you enjoy the benefits of red light therapy and halotherapy as well.

The Yogi

You like stretching and moving your body with yoga, especially with the added help of heat during a hot yoga session. As the yogi, not only do you focus on your body, but you also focus on the importance of breathwork and mental clarity. In your infrared sauna for hot yoga, you spend your session doing a mix of deep stretches and meditation. The heat helps your muscles move a bit better and recover faster. You incorporate some sound therapy into your sessions with guided meditation, include aromatherapy to help you concentrate, and use chromotherapy to immerse yourself even more into the experience.

The Fitness Buff

You like working out and are dedicated to getting your body in top shape. This includes hitting the gym, stretching, taking the right supplements, and healing properly so you can keep exercising. Your infrared sauna is an extension of your workout to help your body’s performance. Not only does an infrared sauna session feel nice on your muscles after an intense workout, it also helps increase blood circulation to your muscles to help with recovery and reduce pain. Using a sauna after a workout is also your secret trick to extending your health benefits, from additional calorie burn to the added detox benefits of sweating just a bit more.

The Biohacker

You like to optimize your body and mind, and are always on the lookout for new ways to help your body perform its best with biohacking. From supplements to functional music, you’ve tried it all. The infrared sauna isn’t just a tool for you, it’s part of your lifestyle. With health benefits like improved sleep, enhanced mood, boosted metabolism, and more, infrared sauna use is part of your daily routine. Better yet, you pair it with red light therapy and some meditation during your session to reap even more biohacking benefits at one time. What’s great about your infrared sauna is that in just one 20-minute session every day, you get lasting results for a healthy future.

The Innovator

You like to have all the cool, new innovations and gadgets and want to try them out as soon as they’re available. That doesn’t stop with saunas. What started as simple structures to heat the body in Finland as far back as 7000 BC have now developed into some of the most advanced health technology on the market. As the innovator, you appreciate the many sauna uses available today with all the added health benefits of new technology. Infrared technology, chromotherapy lights, halotherapy generators, vibration resonance therapy, and red light towers all make saunas today into examples of true innovation.

The Trend-Setter

You like to set the trends in the health space and like being the first to experience what experts and influencers recommend. Saunas have been around for years, but infrared saunas really turn the dial up in terms of trendiness. Seen in luxurious spas and all over social media, you already have your infrared sauna picked out and outfitted with all the newest technology to be the first to have it. You enjoy sharing your trendy knowledge with your friends, and are somewhat of a health and wellness influencer yourself. The pictures you post of your sauna include zen spa moments, hot yoga, and aesthetic colors from your chromotherapy light.

The Relaxer

You like to take a step away from the hustle and bustle of life and have some time to relax when you can. Having “me time” is a priority for you to both center and connect with yourself. Your infrared sauna is part of your wellness routine and is your sanctuary. Not only do infrared sauna health benefits include improved sleep, better mood, and reduced stress, but they’re also the perfect spot to slow down for 20 minutes. Inside your sauna, you enjoy reading your favorite book, listening to calming music, meditating, using chromotherapy, and adding in some relaxing essential oils for a spa-like experience right in your home.

No matter what your sauna personality is, you’re sure to enjoy all the infrared sauna uses available! From the health-conscious and healing users who are looking for whole-body wellness to the trendy and relaxed users who want a spa day at home, infrared saunas are wonderful additions to your health routine and lifestyle.

How an Infrared Sauna Can Help with a Healthy Summer Body

You might see a lot of people pushing for “summer bodies” that are purely in appearance and can require unhealthy approaches to achieve. Here’s the real truth to know: every body is a summer body. Summer bodies can be any shape, size, or look, and your main focus should always be feeling healthy and happy. While it might be hot outside and adding even more heat might sound daunting, an infrared sauna is the perfect wellness tool to help you achieve that feeling. This summer, focus on health, and see how an infrared sauna can help with healthy weight loss, detox, skin health, immune system, and more to have you be your most confident self this season.

Weight Management

Though every body is a summer body, many focus on weight management for the summer. Whether looking to lose weight or maintain weight, it is important to take measures to safely reach a healthy weight while avoiding fad diets or workouts. Using an infrared sauna can help you maintain a healthy weight, from summer and beyond, whether you use the sauna after a workout or on its own.

There are many claims stating that sitting in a sauna can help you burn a lot of calories in a quick amount of time, but infrared sauna weight loss is more of a gradual burn. This means your body is more effectively and efficiently losing weight that will have a greater impact than potentially harmful “miracle” weight loss solutions. The infrared heat increases your heart rate and boosts your metabolic rate to burn approximately 1.5 times your regular calorie burn. For example, if you typically burn 40 calories in 30 minutes, a 30-minute sauna session will burn 60 calories.

Body Detoxification

Over the summer, people tend to do a lot more than in the cooler months as warmer weather allows for more activities outside of the house. This can mean things like extra traveling, a potentially unhealthier diet, and more time spent around crowds. All of these summer activities are a lot of fun, but can add a bit more wear on our bodies as they are exposed to more things – including toxins.

Infrared saunas are a great tool in your summer health to help detoxify these impurities, as one of the biggest infrared sauna health benefits is its ability to increase your blood circulation, target fat-stored toxins, and stimulate the sweat glands, all of which help remove built-up toxins in the body. Whether you’re trying to recover from a hangover from a summer cookout or are trying to detox from an indulgent summer vacation, sweating in a sauna can help your body’s detoxifying process as it rids itself of accumulated toxins.

Refreshed Skin

Your skin holds on to the dirt and toxins you’ve encountered throughout the day, especially during the summer when you are in contact with sunscreen, pools, beach towels, and sweat. If not washed off or removed from your body, you face the risk of building up toxins and causing breakouts. While sitting in an infrared sauna in the summer might just sound like another hot activity, there are many detoxifying benefits to sweating it out.

Using an infrared sauna for skincare is a great and natural way to cleanse your pores and help eliminate blemishes. Sweat helps remove deeply embedded impurities and dead skin cells, leaving you with clean and glowing skin in summer. It is important to cleanse your face after sweating it out in your sauna – you don’t want the dirt and toxins to clog your pores again right after! Use a gentle cleanser to keep your skin refreshed, and finish it off with a moisturizer – one with SPF is especially important if you plan on enjoying that summer sun.

Improved Immune System

Summers often bring about summer colds, and they can put a real damper on your seasonal activities. Along with keeping our immune systems healthy by ridding our bodies of the toxins, working up a sweat helps prevent us from getting sick. There are many viruses and bacteria that thrive at our regular body temperature, but die off when our bodies heat up to above 98.6 degrees Fahrenheit.

Using an infrared sauna can help boost your immune system and protect you from summer illnesses. The heat from a sauna helps promote the production of white blood cells, improves blood circulation, creates an artificial fever, and releases toxins – all actions great in helping your body stay healthy. With summer plans meaning spending more time around friends and crowds or being in close quarters with other travelers on planes, having a boosted immune system is key for enjoying all your summer events.

Endurance to Heat

In most places, the summer heat can be fairly intense depending on the month and the weather. Sometimes it seems unbearable when it gets to those higher temperatures. But, after some time spent in the heat, it typically becomes more tolerable. That’s where a sauna comes in. Using an infrared sauna can help you become more accustomed to the heat, thus increasing your enjoyment of the weather.

When using your infrared sauna, it is recommended to start with shorter sessions so your body can acclimate to the higher temperatures. Go in for increments of 5 minutes until you feel comfortable with a full session, and if you are ever feeling faint or lightheaded from the heat, do not push yourself to stay in longer. Always have water on hand to stay properly hydrated, and take breaks as needed. Once you get out, the 90-degree weather will feel like nothing compared to the 180-220 degree heat of your infrared sauna!

This summer, your best body is a healthy one. Using an infrared sauna, whether it’s after you workout at the gym or in your own personal sauna at home, can be one of the most useful tools to help you achieve your health goals. And with numerous health benefits year-round (not just in the summer!), starting your infrared sauna regimen this season will lead to many more seasons of health and wellness in your future.

How to Burn Fat Naturally: From Sauna Use to Diet

If you are setting a health goal to lose weight and burn fat, you’ve probably seen plenty of fad diets offering to help you do it quickly. However, healthy and sustainable fat loss takes time and dedication to keep it off. Through the process of learning how to get your body to burn stored fat, not only will you reach your goal, you’ll also set up your body for a healthy future with the new habits you’ve picked up. Keep reading to learn more about healthy, safe, and long-lasting ways to burn fat and why they work, from mindful diet and exercise to using an infrared sauna!

Regular Health Habits

Infrared Sauna Use

Infrared therapy has been shown to penetrate deep into fat cells to increase blood flow to the area and promote detoxification in fat tissue for healthy and sustainable fat loss. A weight loss study revealed that an increase in core body temperature resulted in a decrease in body fat. This study concluded that using an infrared sauna three times a week for 30 minutes per session helped drop an average of 4 percent body fat over a four-month period.

Adequate Sleep

Sleep is an essential part of any health effort, and making sure you get a proper amount of rest can help your body burn fat. Research suggests that insufficient sleep slows down the body’s metabolism, thus affecting calorie burn. When metabolism is less effective, the body may store unused energy as fat. In addition, poor sleep can increase the production of insulin and cortisol, which also prompt fat storage.

Reduced Stress

Stress triggers the release of hormones such as cortisol, which can remain in the bloodstream for longer under constant stress. Cortisol signals the need to replenish the body’s nutritional stores from the preferred source of fuel, which is carbohydrates. Insulin then transports the sugar from carbohydrates from the blood to the muscles and brain. If the individual does not use this sugar in a moment of stress, the body will store it as fat.

Hydration

Hydration is key for losing weight and burning fat. Chronic dehydration can prevent you from burning more calories throughout the day, and it can also take a toll on proper metabolism function. According to a 2016 study, upping your water intake may increase lipolysis, the process by which the body burns fat for energy. Try to drink your recommended amount of water a day to help your body perform at peak performance.

Mindful Eating

High Protein

Found in a variety of delicious and nutritious foods, protein can curb your appetite and burn body fat – including visceral fat. According to one study, eating a high-protein diet helps your body boost metabolism and retain muscle mass. Protein will also help you feel full for longer, thus helping reduce overall calorie intake.

High Fiber

Soluble fiber absorbs water and moves through your digestive tract slowly, helping you feel full for longer. One study found that increasing soluble fiber intake significantly decreased body weight and belly fat, independent of calorie intake. Having a fiber-rich diet can help decrease hunger, burn more fat, and aid in weight loss.

Healthy Fats

Burning fat by eating fat might not sound like it would work, but a diet with healthy fats has been shown to assist with sustainable, long-term weight loss. In fact, diets enriched with olive oil have been linked to greater weight loss and less belly fat than diets without. Just be sure to avoid trans fats and still keep an eye on healthy fat calories.

Reduced Sugar & Refined Carbs

Refined carbohydrates are quick to digest, and they convert to glucose rapidly. Excess glucose enters the blood and provokes the hormone insulin, which promotes storage in the adipose tissue, also known as body fat. Reducing refined carbohydrates, processed food, and sugar in your diet can help reduce fat gain.

Probiotics

One emerging area of research is focusing on the role of bacteria in the gut on weight management. The human gut hosts a vast number and variety of microorganisms, including around 37 trillion bacteria. Some types can increase the amount of energy someone gains from food, leading to fat deposition and weight gain.

Intermittent Fasting

Intermittent fasting is a pattern of eating that involves regular short-term fasts and consuming meals within a shorter time period during the day. One study found that over 3–12 weeks, the intermittent fasting method reduced body weight by up to 7% and decreased body fat by up to 12 pounds.

Exercise

Cardio

Swimming, running, dancing, and any other aerobic exercise that conditions your lungs and heart can also help improve your metabolism and burn fat. Research suggests 20 to 40 minutes of moderate to intense cardio per day is ideal for burning visceral fat and reaping other fat loss and metabolism-boosting benefits. Daily aerobic exercise, like running, can help you jump-start fat loss.

HIIT

High-intensity interval training (HIIT), is a type of high-energy workout that combines bursts of intensity with short periods of rest to keep your heart rate elevated. HIIT exercises burn more calories in a shorter amount of time than other forms of exercise and have been shown to increase fat loss. One study found that HIIT burns up to 30 percent more calories than doing other forms of cardio for the same amount of time.

Strength Training

Strength training in the form of weight lifting, yoga, or other resistance equipment is a great way to decrease unhealthy belly fat (the kind around your organs), increase muscle mass, and burn more calories while at rest. One study showed that 10 weeks of resistance training may boost the number of calories burned while resting by 7 percent by helping give the body a metabolism boost.

Learning how to get your body to burn stored fat in a healthy way is key to keeping it off and improving your health in the long run. Use these fat burning tips to help you reach your weight loss goals and form some great habits along the way. It may seem daunting to change up your diet, exercise, and daily habits, but take it one step at a time and you’ll see progress!

How to Choose the Best Infrared Home Sauna for You

Are you looking to add a sauna to your home? Making the decision to buy a sauna is a great choice if you are interested in your health and wellness, and if you’d like a touch of luxury in your life without having to go to the gym or spa. Now that you’ve made the decision to buy a sauna, what goes into finding the best home sauna for you? Read on to find which considerations to factor in, from sauna size to which additions you’d like to include to truly make your sauna the best infrared home sauna for you.

Things to Consider for the Best Home Sauna

Types of Saunas

There are two main types of sauna, traditional and infrared. Traditional saunas use high heat and steam to create a hot environment. Using this system requires more maintenance in the long run, as the wet-dry system has more opportunity for wear and bacteria collection if not cleaned properly. These saunas might be nice at a spa or gym when someone else maintains them, but in your home they might become quite tedious to care for.

Infrared saunas, on the other hand, use radiant heaters to warm the interior. These infrared systems require less energy to heat and penetrate the body, which makes the experience more comfortable and lowers your electric bill. There are plenty of health benefits with an infrared sauna that are more pronounced than when using a traditional sauna. For all these reasons, an infrared sauna is the best home sauna choice when it comes to your wellness and ease of use when in your house.

Home Sauna Construction

You can either build your own home sauna or purchase a pre-built model. A pre-built infrared sauna is a great option for people who want a simple installation. You still get all the bells and whistles of an infrared sauna, but without the planning! These saunas come in many sizes and can be placed anywhere inside or outside where there is a stable, flat surface and room for ventilation. Prebuilt saunas only require light assembly and are ready to go once you have them connected to a power source.

Building your own DIY infrared sauna is always exciting, as you can customize it to be exactly what fits your needs. These saunas take a higher level of planning, as they require careful calculations and measurements so they can fit seamlessly into your home. Building your own sauna is great for creating an at-home spa experience that perfectly fits your home decor. DIY saunas are more popularly done indoors and in bathrooms or pool houses.

Home Sauna Size

Once you’ve decided on which type of home sauna to purchase, it’s time to decide which size is best for your needs. Consider the number of people who will be using the sauna at a time, how big of an area your space allows, and if the sauna will be used for any activities such as hot yoga.

For personal use, 1-2 person saunas may be ideal to save space and energy. Larger families will benefit from the space of a 4-5 person sauna models, but a single person will also enjoy the benefits of a large sauna for more room to spread out and make the sauna even more functional. Custom saunas typically range between 25 and 80 square feet, but can be designed to fit a much larger capacity. We recommend a sauna ceiling no higher than 7 feet to keep heat close to the occupants.

Home Sauna Placement

Choosing where to put your home sauna is an important decision – will it go indoors or outdoors? Outdoor saunas of course require an outdoor space. Choosing an outdoor sauna is perfect for those with backyards – especially if a pool is nearby for a quick dip after a sauna session. Things to take into consideration with an outdoor sauna include space, proximity to a power source, privacy, and potentially a structure to help protect the sauna exterior from natural elements.

Indoor infrared saunas are becoming increasingly popular as they provide luxury and health benefits right in the comfort of your own home. No matter where you live, you can likely make an indoor sauna fit in your space. From placing one in the corner of a small apartment to having an entire room dedicated to sauna use, choosing an indoor sauna allows for a range of options for everyone (and every space) to enjoy.

Accessories & Amenities

Finally, the last decision to make picking the best infrared sauna for your home is the fun part: choosing your accessories and amenities! Here, you can really customize your home sauna to your needs. The sauna health benefits in its base form are wonderful, but why not kick it up a notch with some upgrades for the ultimate personal sanctuary? Some of these upgrades include halotherapy (salt therapy) generators, chromotherapy lights, red light therapy towers, vibration resonance therapy (sound therapy) speakers, digital keypads with smartphone control, and audio sound systems.

These accessories and amenities offer a wealth of additional health benefits when added to your infrared sauna experience. Some of those additional health benefits include:

Chromotherapy: Improved mood, sleep, circulation, and skin health
Halotherapy: Improved respiratory, sleep, and skin health
Red Light Therapy: Improved weight loss, muscle recovery, mood, and detoxification
Sound Therapy: Improved emotional balance, stress management, and heart health

Getting an Infrared Sauna for Your Home

Investing in an infrared home sauna is also an investment in your health. Adding regular infrared sauna use to your daily wellness routine will give you lasting health benefits to help improve your filter. On top of the health benefits, having a home sauna is a nice added touch of luxury to your life! You can easily have a spa day at home, recover from a home workout, or meditate before bed in one convenient spot.

With a Clearlight infrared sauna, you are sure to have the highest-quality construction, features, health benefits, customer service, and more.

Gym vs Spa vs Home Sauna: The Best Type of Sauna for You

Depending on your end goal, where you use a sauna might have a bigger impact. If you are an athlete looking to recover after a workout, use your gym sauna. Looking to relax? The spa is where to go! And for all-around daily health, how about a home sauna? No matter where you have access to an infrared sauna, you’re sure to enjoy the benefits of incorporating sauna sessions into your health routine. Read on to see how best to enjoy a gym, spa, and home sauna and see which fits your needs best – it might be a combination of all three!

The Gym Sauna

How to Enjoy a Gym Sauna

Using a sauna at the gym is a wonderful way to boost your workout and remedy things such as muscle soreness, recovery time, fatigue, and performance. On top of post-workout recovery, gym saunas help boost your exercise health benefits as they can help you sweat, burn calories, keep your heart rate up, boost metabolism, and burn fat. If your gym has a sauna, don’t hesitate to use it as infrared saunas are the perfect companion for your workouts!

It is recommended to use the sauna after your workout and not before. A short sauna session before a workout can help loosen muscles and improve range of motion while also helping boost metabolism and heart rate. However, a pre-workout sauna session that lasts too long can make you and your muscles a little too relaxed, which can potentially lead to injury while exercising.

Whether you choose to use the sauna before or after your workout, the biggest thing to do is listen to your body! Your body will tell you if you’re spending too long in the gym sauna. Working out is already a strenuous activity on the body, and you don’t want to push the limits with prolonged heat therapy. Look out for signs such as dizziness, lightheadedness, and headaches, as they might be signs that you are dehydrated or overheating. Always make sure you have your water on hand to hydrate after your workout and sauna sessions.

Gym Sauna Etiquette

Shower before entering
Adhere to clothing rules
Don’t bring in sweaty gym items
Be aware of your time or space
Put your electronics in your locker
Keep your workouts outside of the sauna

The Spa Sauna

How to Enjoy a Spa Sauna

Using a sauna at the spa helps you have a perfectly relaxing and rejuvenating spa day. Many spas offer free sauna access to use during the day of your appointment and it is open to use before, between, and after your spa treatments. If you’re already at the spa, you’re likely already getting some bodywork done such as a massage, body scrub, or facial. The spa sauna can really help enhance these services.

If you are getting a massage, using a sauna before your treatment can help relax your muscles, making it easier to work any areas that might be too tense or painful to massage otherwise. Using a sauna prior to your massage can also help you get in a relaxed mindset that can help you enjoy your massage even more. Sometimes, however, there isn’t time before your appointment to hit the sauna. That’s totally okay! Even relaxing in a spa sauna after your treatment can help prolong your relaxed state. And whether you’re enjoying the sauna before or after your massage, both approaches help your muscles recover faster after intense muscle work.

Using a spa sauna when you have a skin-related treatment is a little more restrictive, but you can still incorporate it into your spa day. Saunas help improve skin by sweating out impurities and increasing blood flow. Always use a sauna before one of these treatments to avoid skin irritation as skin treatments typically already come with intense exfoliants and heat. You also don’t want to sweat off any of the products used! If you do use a spa sauna before your skin treatment, keep the session short to allow your skin to cool down before your appointment.

Spa Sauna Etiquette

Shower before entering
Adhere to clothing rules
Be quiet for other guests
Don’t bring in electronics
Keep track of appointment times
Shower after to prepare for treatment

The Home Sauna

How to Enjoy a Home Sauna

Enjoying a home sauna is a wonderful way to experience health benefits daily! While having your own home sauna might seem like a luxury, it is a great investment for your overall health and can be easily added to your routine. While gym and spa saunas certainly have their merits, having a sauna at home allows you to sweat it out whenever and however you want. Take up as much space as you want, wear whatever you want, listen to music if you want – cater your sauna experience to you. From using it after a workout to enjoying a session before bed to help you relax and sleep, you get all the benefits of a spa and gym sauna right at home.

One of the biggest things to consider when finding the best home sauna for you is space. Luckily, there are a number of infrared sauna sizes available to find the perfect fit. If you are in a smaller space, perhaps a 1-person sauna is the way to go for your private zen getaway. If you’re looking for more space to fit your family and friends, or just a sauna where you can stretch and do hot yoga on your own, a 4- or 5-person sauna would be perfect for your needs. If doing a solo session or having company, you’ll reap the sauna health benefits regardless of size.

Having a home sauna means having a little bit more responsibility than using a spa or gym sauna. To ensure you have prolonged enjoyment of your sauna at home, be sure to clean it regularly and practice proper sauna maintenance. The more you keep up with your home sauna’s health, the longer you’ll be able to boost your health!

Home Sauna Etiquette

Shower before entering
Bring a towel
Clean the sauna after using
Keep up regular maintenance

No matter where you use a sauna, you’ll experience some great health benefits. From muscle recovery at the gym, total relaxation at the spa, or simply with casual everyday use at home, incorporating regular sauna sessions can help you achieve your health goals while providing a place to unwind. Use the tips above to find the best type of sauna for you.

Dealing with Nerve Pain: Causes, Symptoms & Natural Remedies

About 1 in 3 Americans experience chronic pain. Of those, 1 in 5 experience neuropathic pain. Neuropathic pain, also called nerve pain, is one of the many classes of chronic pain. It can be a persistent and painful health concern, and finding relief can have a huge impact on your quality of life. Though nerve pain can be sudden and unpleasant, there are steps you can take to help relieve symptoms and get on the road to recovery. Read on to learn more about nerve pain, from its common causes and symptoms to treatments that can help alleviate the pain and discomfort.

What is Nerve Pain?

Nerve pain is complex and can be caused by nerve damage, irritation, or destruction. The cause of nerve pain is usually due to damaged nerves that send false signals and result in chronic pain. The signals may not function to register the pain associated with an injury normally.

Nerve pain is often progressive, especially if the root cause is not treated. The usual progression of nerve pain begins far away from the brain and spinal cord (hands and feet) and spreads backward (retrograde) toward the arms and legs. With appropriate and timely treatment, the progression may be halted and, in some cases, reversed.

Nerve Pain Causes

Although some people develop nerve pain for no known reason, many others develop it because of a certain health problem such as diabetes, shingles, or cancer. It can also occur as the result of injury or infection. Some develop unusual triggers that make them overly sensitive to certain conditions, caused by a heightened sensitivity of the nerves to stimulation. With neuropathic pain, the pain isn’t typically triggered by an event or injury. Instead, the body just sends pain signals to your brain unprompted.

Common causes for nerve pain include:

Cancer
Carpal tunnel
Chemotherapy
Chronic alcohol use
Diabetes
Facial nerve damage
Herniated discs
Multiple sclerosis
Multiple myeloma
Phantom limb syndrome
Shingles
Syphilis
Spinal arthritis
Spinal cord compression
Thyroid issues
Tissue, muscle, and joint injuries
Trigeminal neuralgia
Vitamin B deficiency

Nerve Pain Symptoms

The perception of pain varies with everyone; terms such as stabbing, prickling, burning, tingling, and other descriptions have been used. Nerve pain can be difficult to live with and tends to get worse over time. If you feel like you are experiencing any nerve pain symptoms, be sure to speak with your doctor quickly to prevent further potential nerve damage.

Each person’s symptoms of nerve pain may vary slightly, but these nerve pain symptoms are common:

Shooting, throbbing, burning, or stabbing pain
Tingling or “pins and needles” feeling
Spontaneous pain
Extreme sensitivity to touch
Difficulty sleeping or resting
Loss of balance
Weakened grip
Muscle fatigue
Pain with movement
Partial or complete paralysis

Loss of Feeling & Numbness

Not all nerve damage results in pain. Loss of feeling or numbness may also occur. Although it may not be painful, the numbness can result in decreased sensitivity of the sense of touch that can interfere with dexterity in the hands. This can make activities like typing, shoe-tying, or playing a musical instrument difficult. Numbness or reduction/loss of the sense of touch can be dangerous because it affects balance and muscle strength. This may require braces, canes, or walkers to prevent falls.

Although some nerve damage may cause numbness instead of pain, this can still be harmful. Numbness may mask damage to traumatized extremities like the feet. People with this type of nerve damage can benefit from regularly examining their extremities for possible overlooked injuries.

Nerve Pain Remedies

Over-the-Counter Treatments

Over-the-counter (OTC) painkillers drugs are often the first medicines used to reduce or stop nerve pain. The components may include nonsteroidal anti-inflammatory drugs (NSAIDs) or acetaminophen. Some OTCs may be incorporated into creams, gels, ointments, oils, or sprays that are applied to the skin overlying the painful area.

Prescription Drugs

There are many different prescription drugs that may help to reduce nerve pain. They range from powerful painkillers to drugs that were originally used for depression or seizures but can also reduce nerve pain. However, some of these prescription drugs may be addictive, so you and your doctor need to find a treatment plan that works for you without causing you additional problems.

Natural & Home Remedies for Nerve Pain

Some people with nerve pain respond to other treatments known as complementary, natural, or alternative treatments. For example, acupuncture may help some, while dietary supplements may help others. However, you and your doctor should discuss the use of these treatments and supplements to be sure they don’t interfere with other medical therapies or treatments.

Infrared Sauna for Nerve Pain

Experiencing infrared heat in a sauna improves circulation, relaxes muscles, tissues, and nerves, and even aids in the rebuilding of damaged nerve tissue. Far-infrared therapy utilizes light to create heat, directly heating the body with a much more comfortable heat than traditional saunas. This heat allows you to remain inside the sauna longer and enhance potential health benefits. Infrared heat penetrates joints, muscles, tissues, and nerve endings while also producing additional white blood cells, which alleviates inflammation. Reduced inflammation can help reduce nerve pain and bring relief from the discomfort.

In addition to the benefits of far-infrared therapy, a study led by Paul Heppenstall, Ph.D. has shown that near-infrared light can help reduce nerve pain receptors by causing the nerve endings to retract from the surface of the skin. You can include red light therapy into your sauna session for a comprehensive combination of far-infrared, near-infrared, and red light therapies to help reduce nerve pain.

If you believe you are suffering from nerve pain, be sure to discuss your next steps with your doctor as soon as possible. While some pain might be manageable, neuropathic pain has the potential to progress further and can cause permanent damage if not treated in a proper or timely manner. Be sure to listen to your body and take the precautions necessary to alleviate nerve pain and live your best life.

The Benefits of Infrared Saunas on Depression

Taking care of your mental health is a necessary factor in your overall well-being. If you or a loved one are facing depression, infrared sauna use might be a beneficial addition to your health routine in conjunction with advice and treatment from your doctor. Many studies have recently been conducted to test the effectiveness of whole-body hyperthermia, or the use of extreme heat, to assist in the treatment of depression. Read on to learn more about these recent studies and how they are paving the road toward more knowledge on the benefits of hyperthermia and infrared saunas on depression.

Studies on Saunas for Depression & Mental Health

Feasibility and Acceptability of a Whole-Body Hyperthermia (WBH) Protocol

A recent 2021 study has shown promising results with whole-body hyperthermia (WBH) as a non-pharmacologic treatment for major depressive disorder while using Clearlight Saunas Far Infrared heating technology in The Curve Far Infrared Sauna Dome. Where prior trials in similar studies have used medical infrared hyperthermia devices, this study studied to see if a commercial device without FDA-imposed limitations could produce the degree of core body temperature (101.3 °F) associated with reduced depressive symptoms in prior WBH studies.

The study assessed the amount of time needed to achieve this core body temperature and the changes (pre-post WBH) in self-reported mood and affect. Twenty-five healthy adults completed a single WBH session lasting up to 110 min in the Curve Sauna Dome. Core body temperatures were recorded during WBH as well as mood and affect at points before and after whole-body hyperthermia. Whole-body hyperthermia treatment ended after a participant maintained 101.3 °F for two consecutive minutes. The study shows the effectiveness of Clearlight Saunas Far Infrared Heating technology at raising core body temperature.

Results found that all participants achieved the target core body temperature (101.3 °F) within 82.12 minutes on average. In analyses of changes in mood and affect, the study found that participants noted reductions in self-reported depression symptoms from 1 week pre- to 1-week post-WBH, and reductions in self-reported negative affect before and after their whole-body hyperthermia session. This research shows that WBH protocol holds promise in further research on the benefits of commercially available infrared sauna devices and hyperthermia in major depressive disorder treatment.

Whole-Body Hyperthermia for the Treatment of Major Depressive Disorder

A 2016 study conducted by psychiatry professor Charles Raison and his team aimed to explore the need to identify novel treatments for major depressive disorder. Prior to this study, a smaller study took place in which of 16 individuals with major depression, a single hyperthermia treatment reduced their depression scores almost by 50% five days later. The 2016 study was conducted to test whether whole-body hyperthermia has specific antidepressant effects when compared with a placebo condition and to evaluate the persistence of the antidepressant effects of a single treatment.

A 6-week, randomized, double-blind study took place comparing hyperthermia with a placebo condition. Participants were medically healthy, met criteria for major depressive disorder, were free of psychotropic medication use, and had a baseline 17-item Hamilton Depression Rating Scale score of 16 or greater. During the study, researchers compared a single session of active WBH to a placebo condition. The placebo condition matched all aspects of the whole-body hyperthermia condition except intense heat.

When compared with the placebo group, the active WBH group showed significantly reduced Hamilton Depression Rating Scale scores across the 6-week post-intervention study period. A single session of hyperthermia produced a rapid and powerful antidepressant effect that was not observed in the placebo group. Additionally, the benefits of a single hyperthermia treatment persisted for six weeks, leading to the conclusion that whole-body hyperthermia holds promise as a safe, rapid-acting, and prolonged antidepressant effect.

A Hot Topic for Health: Results of the Global Sauna Survey

Researchers set out to determine the motivations and experiences of typical sauna users. An online 71-item questionnaire compiling information on the individual characteristics, sauna-related habits, and perceived health and wellness experiences of regular sauna bathers was conducted. The 2019 study incorporated a quality of life scoring tool to measure physical and mental indicators of well-being.

The study was made up of 482 respondents who sauna-bathed approximately 1–2 times per week. The key reasons indicated by respondents for sauna-bathing included relaxation/stress reduction, pain relief, and socializing. Nearly a third of respondents reported medical conditions. Of this group, those with back/musculoskeletal pain and mental issues cited the greatest improvements in their conditions with sauna use. Of all respondents, 83.5% reported improved sleep after sauna use. This study documents that sauna users are motivated to use saunas predominantly for relaxation, reporting health benefits especially around mental well-being and sleep

Analysis of well-being scores after grouping respondents into groups by sauna-bathing frequency revealed that sauna users who utilize a sauna 5–15 times monthly recorded comparatively higher mental well-being scores as compared to respondents who were sauna-bathing less frequently.

Benefits of Infrared Saunas on Mental Health

Mental health can be based on a number of factors, from chemical imbalances to chronic pain. Frequent sauna use can assist in reducing the symptoms of depression and other mental health issues. A short daily session in an infrared sauna can increase your exposure to heat therapy and help with:

While medical treatment should be discussed with your doctor for clinically-diagnosed conditions, adding infrared sauna use to your regular routine can offer many health benefits that assist in symptom reduction and enhance medical therapies. If you believe you are experiencing symptoms of major depressive disorder or need to discuss your mental health, be sure to discuss with your doctor regarding next steps and proper treatments.

If you or someone you know is experiencing suicidal thoughts or a crisis, please reach out immediately to the Suicide Prevention Lifeline at 800-273-8255 or text HOME to the Crisis Text Line at 741741. The services are free and confidential.

Citations

Mason, Ashley E et al. “Feasibility and acceptability of a Whole-Body hyperthermia (WBH) protocol.” International Journal of Hyperthermia vol. 38,1 (2021): 1529-1535. DOI: 10.1080/02656736.2021.1991010

Janssen, Clemens W et al. “Whole-Body Hyperthermia for the Treatment of Major Depressive Disorder: A Randomized Clinical Trial.” JAMA psychiatry vol. 73,8 (2016): 789-795. DOI: 10.1001/jamapsychiatry.2016.1031

Hussain, Joy N et al. “A hot topic for health: Results of the Global Sauna Survey.” Complementary Therapies in Medicine vol. 44 (2019): 223-234. DOI: 10.1016/j.ctim.2019.03.012

Infrared Sauna vs. Steam Room: The Hot Debate Debunked

It may be difficult to discern the differences between an infrared sauna vs. steam room when deciding which option is best for your specific needs. To help you better understand how infrared saunas and steam rooms compare, it’s important to gain a general understanding of the mechanics and individual benefits of both.

An infrared sauna is a wood-based room that heats the user directly with infrared rays that penetrate the body. A steam room is an airtight room of non-porous material that heats the environment with a steam generator. Infrared saunas produce dry heat, whereas steam rooms create moist heat.

Both infrared saunas and steam rooms boast plenty of therapeutic and wellness benefits such as detoxification, relaxation, and weight loss, among others. However, their benefits differ due to their unique heating methods. Here’s all the information you need to decide which makes sense for you.

What is an Infrared Sauna?

An infrared sauna is a wood-based room that warms the body through infrared rays as opposed to extremely high temperatures or moisture. These infrared rays, which are similar to the rays our bodies give off naturally, penetrate deep into the body (approximately 1 ½ inches) and heat the body directly.

Because the infrared rays are warming from within, these saunas typically operate between 115-130 degrees Fahrenheit, much lower than traditional saunas that operate between 170–200 degrees Fahrenheit. Although the temperature is lower, the efficient nature of heating the body directly makes infrared saunas among the most beneficial options available.

What is a Steam Room?

A steam room is made of a non-porous material, such as glass or tile, and is an airtight room that warms the body through high heat and humidity. A steam generator boils water to make steam, creating a moisture-rich environment.

Average temperatures hover around 120 degrees Fahrenheit, although it may feel much hotter due to humidity levels that can reach up to 100 percent. As opposed to infrared saunas which heat the user directly, steam rooms heat the outside environment, warming the user from the outside in.

Health Benefits of an Infrared Sauna vs. Steam Room

Although both steam rooms and infrared saunas offer a range of excellent health benefits, they do vary by product. The difference in benefits stems from the contrasting heat methods used, as described above. Both saunas and steam rooms use thermotherapy, or heat therapy, to help the body boost performance. Each method has its benefits, and using them together can be a great addition to your health and wellness routine, but one method might be better for your needs than the other.

Read on to learn more about the primary health benefits of an infrared sauna vs. steam room and find out which is best for you.

Infrared Sauna Health Benefits

An infrared sauna emits infrared heat to create a warm and relaxing environment. According to Dr. Amy Myers, M.D., of mindbodygreen, this helps improve circulation and alleviates pain. Due to the low humidity and modest air temperature, infrared sauna health benefits include detoxification, pain relief, relaxation, weight loss, and more.

Watch more about the health benefits of a sauna »

Concentrated Detoxification

Far infrared saunas promote more sweating than a steam room. As the infrared rays penetrate deep into the body, they increase blood flow, break up water molecule clusters, and promote the release of harmful toxins not typically released in a steam room. According to Dr. Brian Clement, medical director of the Hippocrates Health Institute, “It heats your tissues several inches deep, which can enhance your metabolic processes. It also enhances circulation and helps oxygenate your tissues.”

Download Dr. Raleigh Duncan’s Total Wellness Ebook on how to detoxify your body and more »

Weight Loss and Decrease in Cellulite

Users of far infrared sauna technology can experience a noticeable decrease in weight and cellulite appearance with average use. The weight loss is often due to the efficient heating nature of the sauna, removal of toxins through increased perspiration, and a rise in metabolic rates, which can help burn an extra 300+ calories an hour. Using a sauna after working out can also help boost effectiveness and increase calorie burn after exercising, which aid in weight loss.

Comfortable Use

The lower temperature of infrared saunas compared to steam rooms tends to be easier on the body during prolonged use. For users who may have eye or lung issues, including difficulty breathing in high humidity and heat, they may want to opt for an infrared sauna to ensure an enjoyable and beneficial experience. Infrared saunas can also be made more comfortable with the addition of other therapies, such as halotherapy, aromatherapy, sound therapy, red light therapy, and chromotherapy.

Steam Room Health Benefits

Steam rooms create an environment that is rich with heat and high humidity, ideal for realizing an array of health-related benefits. The high moisture air found in a steam room offers users benefits and an experience distinct from infrared saunas.

Respiratory Relief

Steam room users may experience relief from respiratory issues such as allergies, sinusitis, and cold symptoms. The moist air can open the sinuses and nasal passages, allowing for clearer breathing.

Hydration of the Skin

People with blemish-prone skin may find that the moisture-rich air of a steam room can help balance oil production leading to clearer skin. Users with dry skin may experience more hydrated skin after regular use of a steam room.

Better Sleep

Once you step out of your steam room, your body must begin working to cool your body. The relaxing properties of a steam room session, combined with your body’s efforts to lower the internal temperature can promote a great night’s sleep – particularly in the REM sleep cycle stage. You will also get this same benefit with an infrared sauna.

What to Consider When Purchasing

When deciding which option is best, take note of a few characteristics inherent to infrared saunas and steam rooms to determine which is best for an individual, household, or business.

Infrared Sauna Considerations

Infrared saunas can be a relatively simple addition to a home. They do not require strict insulation to keep high heat levels in the room, so they are lighter and easier to transport. Infrared saunas also come in a number of sizes, making them the perfect fit in any space whether you are looking for a 1-person, 2-person, 3-person, or even 4- to 5-person sauna.

Typically, these saunas can be put together within an hour on your own – without professional installation needed. Most can plug into an existing outlet and are very energy efficient using about 1/3 of the electrical as compared to a traditional sauna. On top of easy installation, infrared saunas require easy maintenance and care to keep them looking and operating brand-new for years to come.

All Clearlight® sauna models come with iOS/Android smartphone control, medical-grade chromotherapy technology, a built-in charging and audio station, and True Wave™ carbon/ceramic far infrared heating technology. If you want to upgrade your sauna experience, you can incorporate additional amenities that will help increase your comfort, health benefits, and overall enjoyment of your infrared sauna. These sauna upgrades include red light therapy, salt therapy, and vibration resonance therapy.

Steam Room Considerations

Much like an infrared sauna, steam rooms can be purchased as a kit for individuals to put together on their own or they can be custom made and installed by a contractor. Steam rooms do have particular plumbing and electrical requirements. They require a steam generator purchase that should be specially installed in a safe location to reduce the chances of a burn.

An airtight space and sloped ceilings for adequate drippage are also needed as well as an area that can accommodate a drain. Bacterial growth is possible due to the moist conditions of the steam room. For this reason, make sure to clean your steam room regularly with tile cleaner and drain periodically.

Deciding What’s Right for You

Both infrared saunas and steam rooms can deliver much-needed health benefits for individuals and families. These rooms can ease stress, increase relaxation, and improve overall health and happiness. Simply put, they can be a valuable component of one’s home and lifestyle.

Before purchasing an infrared sauna or steam room, take the time to consider you and your family’s specific needs in addition to reviewing the facts. Where will this new addition reside in your home? What is your current state of health, and what are your future health and wellness goals? Would you prefer to install it or will you require a contractor to do the heavy lifting? Asking these questions ahead of time can help you decide between an infrared sauna vs. steam room for your unique needs.

What are Heat Shock Proteins? Health Benefits & More

Heat shock proteins, or HSPs, are created with the use of heat therapies and can help your body experience improved health, performance, and recovery. Luckily, increasing HSP production through thermotherapy is easy to do – as easy as relaxing in an infrared sauna or layering on some clothes. Learn more about the function of HSPs and ways to incorporate heat therapy into your life.

What are Heat Shock Proteins?

For anyone unfamiliar with molecular biology, heat shock proteins (HSPs) may seem a little ‘out there. In reality, however, these ‘molecular chaperones’ (as they have been nicknamed), play an enticing role in maintaining our physical, emotional, and mental health.

What HSPs Are

HSPs are within the family of macromolecular structures, despite their tiny size. They were discovered in the early 1960s and have since opened the doors in the field of genetics and have helped the scientific and medical communities view our genetic mapping in a new light. The family of heat shock proteins was initially characterized as a highly conserved battery of genes whose expression could be induced by heat shock. HSPs provide an opportunity for each organism to ‘up-regulate’ gene expression.

There are many different classifications of HSPs, all of which are classified by their molecular weight and their specific intracellular functions. Classifications are divided into five major families, with HSP90, HSP70, HSP60, and HSP100 being the most studied. While there are many classifications, they are all referred to as ‘molecular chaperones’, because they serve to restabilize, reorganize, and rejuvenate intercellular order.

What HSPs Do

HSPs play an essential role in maintaining the efficacy of any system or system of organisms. An increase in HSPs within human physiology has been demonstrated to aid in the prevention of serious neurological conditions, as well as other chronic autoimmune disorders. HSPs are created when organisms are subjected to fluctuations of temperatures extreme enough to move beyond habituated temperature.

When thermal stress (higher or lower temperatures than what the given species is normally habituated to) is placed on organisms, something quite extraordinary happens: All of these observed organic structures begin to produce, something medical clinicians and scientists have called heat shock proteins. When HSPs are created in response to thermal stress in the external environment, they produce great benefits to the intercellular atmosphere within both small and large organisms.

Heat Shock Protein Benefits

Increasing the production of heat shock proteins (HSPs) generates a ton of positive effects on a biological level for anyone. They may prevent disease-causing mutations, repair damaged and misfolded proteins, and also help release more natural growth hormones. In other words, HSPs help your body benefit from conditions that otherwise could be lethal if presented at a higher dosage. Some heat shock protein benefits include:

Reparation of misfolded and damaged proteins
Increased immune response
Reduction of free radicals
Faster muscle recovery and repair
Heart protection
Higher insulin production

Types of Heat Therapy for HSP Production

Infrared Sauna Use

Infrared heat therapy penetrates deeper into the body than direct contact application. This heat is capable of reaching below the surface of the skin through near infrared heat, to the body’s soft tissue through mid infrared, and finally into fat cells through far infrared wavelengths. Using an infrared sauna is a great way to incorporate infrared heat into your health regimen for HSP production, as the temperature inside an infrared sauna is adjustable and averages a comfortable 100°F to 130°F – which allows you to tolerate a longer heat therapy session for more therapeutic benefit.

Exercise

Any type of exercise where you find yourself feeling warmer or sweatier than at your rested state will kickstart the natural release of heat shock proteins. Most studies have recorded results from cardio on the body. However, studies have shown drastic changes in two types of heat shock proteins after performing eccentric contractions to create enough damage to the muscle tissue. This suggests you might get more release of these proteins hitting the squat rack rather than choosing the treadmill.

Layering Up

To get the most bang for your buck in terms of HSPs release, try layering up more than usual during your next session to help reduce any cooling of your body during resting periods. A 2017 study in the Journal of Sports Science suggests that while subjects tested showed somewhat of an increase in HSP release on an arm crank ergometer, elevating core body temperature produces a higher HSP release. So, if you’re looking for the slightest edge in muscle growth and improved recovery, take advantage of this easy adjustment the next time you try to increase HSP production.

Hot Baths

While the degree of what you’ll get from a hot bath (or shower) might not be the same as what you’d get from a sauna, you may be able to give your body a similar response in terms of heat shock protein release. Subjects from a 2017 study proved just that – after being immersed up to their waistline in 40°C water for 1 hour, they saw a spike of HSP from 23% to 39%. The 16% variance was largely due to differences in total body mass and body fat percentage (leaner individuals saw a bigger increase than the others).

HSP production is an easy thing to stimulate for added health benefits in your daily life. While you might not see immediate or drastic results, incorporating heat therapy into your routine can help your body have a healthier foundation for lasting health. Before exposing yourself to heat for extended periods of time, be sure to speak to your doctor and take all safety precautions. And always remember to hydrate after sweating it out!