Category: Weight Management

The Benefits of Infrared Saunas to Help Improve Men’s Health

Past studies indicate that health and wellness are two topics that many men disregard. According to a 2023 men’s health survey conducted by the Cleveland Clinic, 44% of respondents said they don’t visit the doctor for an annual physical, while 49% admitted that they don’t have healthy diets. In addition, 83% of the men questioned by the Cleveland Clinic admitted experiencing stress during the past six months.

Does this sound familiar to you? If you are looking for natural and sustainable ways to improve your health as a man, there are plenty of ways to start building a wellness routine to help you lead a healthier lifestyle. One of those ways? Infrared sauna use. Read on to learn more about the benefits of infrared saunas for men, along with more tips on how to naturally improve your health. 

 

Infrared Saunas for Men

 

The benefits of saunas for men cut across several dimensions of health and wellness, from physical to mental health. Infrared saunas offer a number of health benefits specifically tailored to men’s needs, making them a valuable addition to any wellness routine. Unlike traditional saunas, infrared saunas use infrared rays to penetrate deeper into the body, providing therapeutic warmth that can address several health concerns unique to men.

From alleviating muscle tension and easing chronic pain to reducing stress and aiding in weight loss, the advantages are both wide-ranging and significant. By incorporating regular infrared sauna sessions into their daily health routines, men can enhance their overall health, mental well-being, and overall quality of life.

 

Man Using Clearlight® Curve™ Infrared Sauna Dome

 

Men’s Health Benefits from Infrared Saunas

 

Helps Relax Tense Muscles

Infrared therapy can be a game-changer, especially for athletes. The warmth of the infrared rays in the sauna penetrates sore muscles and loosens them up, helping improve blood circulation. This therapy can also help relax tight muscles before a workout, giving you a performance edge. After a workout, infrared saunas are helpful in terms of recovery, ridding the body of toxins such as lactic acid, which builds up in muscles during exercise.

 

Helps Ease Physical Pain

The heat from an infrared sauna can significantly relieve men with chronic conditions such as frequent headaches, fibromyalgia, and arthritis. By increasing circulation, loosening muscles, and reducing inflammation, an infrared sauna offers a comforting respite from physical pain, offering temporary relief that can help with relaxation and making pain more manageable.

 

Helps Reduce Stress

Infrared saunas for men can help reduce stress, which often leads to a better night’s sleep. The treatment has been found to lower cortisol, your body’s stress hormone. Lowering cortisol levels has many positive effects, including decreasing blood pressure, reducing inflammation, and regulating your body’s metabolism. Lower cortisol levels also help your body better regulate its sleep patterns, allowing you to rest uninterrupted.

 

Can Aid in Weight Loss

Believe it or not, you may be able to lose weight by spending just 30 minutes in an infrared sauna. Studies have found that a short session in one may increase your metabolic rate. For instance, a study by Binghamton University in New York found that participants who used an infrared sauna for three 30-minute weekly sessions lost 4% of body fat in four months. The high heat in an infrared sauna also helps you shed water weight through sweat.

 

Can Reduce the Risk of Heart Disease

Heart disease is the leading cause of death in men. According to the U.S. Centers for Disease Control and Prevention (CDC), men are twice as likely to die of heart disease than women. Because an infrared sauna helps increase blood flow, improve circulation, and lower cholesterol and blood pressure, it’s a good tool to help improve men’s cardiovascular health, potentially reducing the risk of heart disease.

 

Can Help Strengthen the Brain

In recent years, studies have found that the use of infrared saunas can reduce the risk of dementia and Alzheimer’s disease in men. A 2017 Finnish study, for example, looked at the sauna use of 2,315 healthy men between the ages of 42 and 60 and found that those who used an infrared sauna two to three times per week had a 20% to 21% lower risk of dementia or Alzheimer’s. Those men who used the infrared sauna more often – between four and seven times a week — had an even lower risk, averaging around 65% to 66%.

 

Man Exercising at Gym for Physical Health

 

Additional Ways to Naturally Improve Men’s Health

 

While infrared saunas are an effective tool for improving men’s health, incorporating other natural methods can further enhance overall well-being. A holistic approach to health can address various aspects of physical, mental, and emotional well-being, making a significant difference in quality of life. Below are several effective strategies:

 

Regular Exercise

Regular exercise helps maintain a healthy weight, improves cardiovascular health, strengthens muscles and bones, and boosts mental health. Men should aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week, as recommended by the American Heart Association.

 

Healthy Diet

A balanced diet is crucial for maintaining good health. For men, this means incorporating a variety of foods rich in essential nutrients such as proteins, healthy fats, vitamins, and minerals. Foods like lean meats, fish, eggs, legumes, fruits, vegetables, nuts, and whole grains should be staples in the diet. 

 

Adequate Sleep

Quality sleep is often overlooked but is vital for overall health. Adults typically need between 7 to 9 hours of sleep per night. Poor sleep can lead to numerous health issues, including cognitive decline, increased stress levels, weight gain, and a weakened immune system.

 

Stress Management

Stress can take a significant toll on men’s health, leading to conditions such as hypertension, heart disease, and mental health disorders like anxiety and depression. Finding effective ways to manage stress is crucial. Techniques such as mindfulness meditation, yoga, and deep-breathing exercises can help reduce stress levels.

 

Man Using Clearlight PERSONAL RLT Tower for Targeted Men’s Health

 

Red Light Therapy

Red light therapy (RLT) benefits men’s health by helping increase testosterone levels, optimizing sleep, and enhancing muscle recovery. It can also help promote hair growth, improve cognitive function, mood, and heart function, and support joint health. It offers a non-invasive, natural way to boost overall well-being and vitality.

RLT devices come in many forms to fit your needs and lifestyle, including the Clearlight PERSONAL Red Light Therapy Tower for targeted support anywhere you need it, the Clearlight CORE Tower that can be installed in your infrared sauna to enhance the benefits of each, and the Clearlight FULL BODY Tower for revitalizing RLT for your whole body.

 

Limit Alcohol and Quit Smoking

Excessive alcohol consumption and smoking are significant risk factors for many health issues, including liver disease, cardiovascular diseases, and various forms of cancer. Limiting alcohol intake to moderate levels and quitting smoking can substantially reduce these risks and contribute to better overall health.

 

Hydration

Adequate hydration is essential for maintaining all bodily functions. Drinking enough water can improve digestion, aid in nutrient absorption, and maintain healthy skin. Men should aim for at least eight 8-ounce glasses of water a day, more if they are physically active or live in a hotter climate.

 

Regular Medical Check-ups

Preventative healthcare is crucial. Regular visits to a healthcare provider for screenings and check-ups can help detect potential health issues early on. Men should discuss their individual health needs with their doctors, including screenings for cholesterol levels, blood pressure, diabetes, and prostate health. 

 

Boosting Men’s Overall Health and Wellness

 

Incorporating these natural strategies into daily life, along with the use of infrared saunas, can significantly enhance men’s health and wellness. From reducing toxins, relieving inflammation, and lowering blood pressure to minimizing pain, alleviating stress, and losing weight, the benefits of saunas for men can boost overall health and wellness across several dimensions.

Every day is an excellent opportunity to adopt these practices and commit to a healthier lifestyle. By making gradual, sustainable changes, men can improve their overall well-being and enjoy a higher quality of life.

What is Metabolism and How Does it Work?

Metabolism is a vital process that occurs in our bodies, playing a crucial role in maintaining overall health and well-being. Understanding how metabolism works and exploring natural ways to improve it can have a significant impact on our energy levels, weight management, and overall quality of life. Keep reading to delve into the world of metabolism, and learn how you can naturally optimize your own so you can feel your best.

 

Understanding Metabolism

 

Metabolism refers to the chemical reactions that take place to convert food into energy. It is the sum of all the processes involved in breaking down substances, such as carbohydrates, proteins, and fats, to produce energy for the body’s various functions. These processes are categorized into two main components: anabolism and catabolism.

Anabolism involves the synthesis of complex molecules from simpler ones, building and repairing tissues, and storing energy for future use. Catabolism, on the other hand, involves the breakdown of complex molecules into simpler ones, releasing energy that the body can utilize. These two processes work together to maintain a delicate balance within our bodies.

Metabolic rate refers to the amount of energy expended by an individual over a specific period. Basal metabolic rate (BMR) represents the energy required to maintain essential bodily functions at rest, while total daily energy expenditure (TDEE) includes the additional energy needed for physical activity and other daily tasks.

 

Woman with Healthy Diet to Naturally Boost Metabolism

 

Factors Influencing Metabolism

 

Several factors influence an individual’s metabolic rate, including genetics, age, body composition, diet and nutrition, physical activity, and hormones.

 

  • Genetics: Genetics play a significant role in determining an individual’s metabolic rate. Some people naturally have a faster metabolism, allowing them to burn calories more efficiently, while others may have a slower metabolism, making weight management more challenging.
  • Age: Age also affects metabolism. As we age, our metabolic rate tends to decrease due to a decline in muscle mass and hormonal changes. This decrease in metabolism can contribute to weight gain and a decrease in overall energy levels.
  • Body Composition: Body composition, specifically the ratio of muscle to fat, also impacts metabolism. Muscle is more metabolically active than fat, meaning that individuals with a higher proportion of muscle generally have a faster metabolism.
  • Diet: Diet and nutrition play a crucial role in metabolism. Consuming a balanced diet that includes an appropriate mix of macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals) is essential for optimal metabolic function.
  • Exercise: Physical activity is another key factor in improving metabolism. Engaging in regular exercise can increase your daily number of calories burned during and elevate metabolic rate – both during and even after a workout.
  • Hormones: Hormones, such as thyroid hormones and insulin, play a vital role in regulating metabolism. Imbalances in these hormones can lead to metabolic disorders, such as hypothyroidism or insulin resistance, which can negatively impact metabolic function.

 

Older Couple Working Out to Boost Metabolism Naturally

 

How to Boost Metabolism Naturally

 

While genetics and age are factors beyond our control, there are several natural ways we can boost our metabolism and support our overall health. These include following a balanced diet, engaging in regular physical activity, getting sufficient sleep, managing stress, and staying hydrated.

 

Physical Activity

Regular physical activity is a powerful tool for improving metabolism. Aerobic exercises, such as brisk walking, jogging, swimming, or dancing, can increase calorie burn and elevate metabolic rate. Strength training, which helps build lean muscle mass, also plays a significant role in boosting metabolism. Incorporating both aerobic and strength training exercises into your routine can yield optimal results.

 

Balanced Diet

A balanced diet is crucial for optimal metabolic function, and should include a variety of nutrient-dense foods. Lean proteins, whole grains, fruits, vegetables, and healthy fats are all integral to a metabolism-friendly diet. Additionally, some supplements like green tea extract and cayenne pepper have been touted for their potential metabolism-boosting properties.

 

Sufficient Sleep

Having the right amount of sleep plays a crucial role in supporting a healthy metabolism. Research has shown that inadequate sleep can negatively impact metabolic function, leading to weight gain and energy imbalances. Aim for seven to nine hours of quality sleep each night to both boost your metabolism and improve overall health.

 

Stress Management

Stress management is essential for maintaining a healthy metabolism. Chronic stress can disrupt hormonal balance by increasing cortisol production, which can pause regular body function and lead to a decrease in metabolic function. Engaging in stress-reducing activities such as meditation, yoga, or deep breathing exercises can help manage stress levels and support metabolic health.

 

Proper Hydration

Hydration is often overlooked when it comes to metabolism, but it plays a crucial role in supporting optimal metabolic function. Staying hydrated helps to regulate body temperature, transport nutrients, and remove waste products from the body. It is recommended to drink an adequate amount of water throughout the day to support a healthy metabolism.

 

Friends Using Infrared Sauna to Boost Metabolism Naturally

 

Infrared Saunas and Metabolism

 

Infrared saunas have gained popularity as a helpful tool for enhancing metabolism. These saunas use infrared light to heat the body directly, producing a range of health benefits. While more research is needed on the specific effects of infrared saunas on metabolism, some studies suggest that they may have positive impacts.

One benefit of infrared saunas is increased calorie burn. The heat generated by the infrared light can raise the body’s core temperature and induce sweating, which can lead to an increase in energy expenditure. While this calorie burn may not be as significant as that achieved through intense physical activity, it can still contribute to overall metabolic health.

Infrared saunas can also help support detoxification processes in the body. Sweating is one of the body’s natural methods of eliminating toxins, and the heat from infrared saunas can promote sweating and help remove toxins from the body. By reducing the toxic burden on the body, infrared saunas may indirectly support metabolic function.

Improved circulation is another benefit of infrared saunas. The heat from the sauna causes blood vessels to dilate, increasing blood flow to various parts of the body. This improved circulation can enhance nutrient delivery to cells and remove waste products more efficiently, potentially supporting metabolic processes.

While infrared saunas alone may not be a magic solution for boosting metabolism, they can be an excellent addition to a comprehensive approach to metabolic health. Combining the use of infrared saunas with a balanced diet, regular physical activity, sufficient sleep, stress management, and hydration can create a holistic strategy for optimizing metabolism.

 

Improving Your Metabolic Health Naturally

 

Metabolism is a complex process that influences various aspects of your health and well-being. Understanding how your metabolism works and the factors that influence it can empower you to make informed choices to support your metabolic health. Genetics, age, and body composition are factors beyond our control, but there are a number of natural ways to boost metabolism.

 

Ultimately, supporting metabolic health requires a holistic approach. By incorporating lifestyle choices that promote a healthy metabolism, we can optimize energy levels, manage weight effectively, and enhance overall quality of life. Following a balanced diet, engaging in regular physical activity, getting sufficient sleep, managing stress, and staying hydrated are all essential components of a healthy metabolism. Infrared saunas also offer potential benefits such as increased calorie burn, detoxification support, and improved circulation. When combined with other metabolism-boosting strategies, infrared saunas can be a valuable supplementary tool.

Perfect Your At-Home Fitness Routine to Stay Healthy at Home

Staying healthy at home is extremely important during this time as our lives are having to adapt to a new normal. Health and fitness don’t have to take place at a gym, they can be accomplished right in the comfort of your home. At-home fitness plays a large role in not only physical health, but mental health as well. Read on to find tips on optimizing your health and fitness from the comfort of your own house.

Woman working out

3 Steps to Optimize At-Home Fitness

 

Step 1: Setting Up Your Home Gym

First, you need to decide where you want to set up your home gym. The spare bedroom, office, or even a back porch or patio, are all great spaces for exercise. If you don’t have a spare room, a small area in your home (like the living room) that can double as your workout space will do. Try to find or create a space with natural light, and keep it as light and airy as possible. Your at-home gym area should be a place that is bright, comfortable, and away from distractions.

Once you have decided on your space, stock it up with all your necessary exercise equipment. Try to avoid having too many items in one space to make sure it is easy to maneuver during your workout, and keep your area organized to cut down on clutter. If you are watching workout videos, set up your screen to be at eye level. Including a mirror in your setup can also help you watch your form while exercising.

Couple Working Out at Home for Sore Muscle Prevention

Step 2: Doing Your Home Workout Routine

Of course, this is the most important part of your at-home fitness – the actual workout! Once you have your workout space set up, it should be easy to jump into a workout whenever you want. Start off your home gym session by creating a workout routine. It’s recommended to change it up a few times a week so you don’t get bored and you have the ability to properly work all areas of your body without becoming too fatigued.

After coming up with your workout routine at home, be sure to do a warmup session prior to jumping into the meat of the exercises. This allows you to prepare your body for strenuous activities and reduces your chances of injury during your workout. When exercising, monitor your form and make sure you aren’t pushing yourself too far past your limits. Of course, it is important to have water nearby to keep you hydrated. Just like with the warmup session, complete your workout with a cooldown session to help alleviate muscle soreness and allow your body to wind down to a resting state.

At the end of every workout, sanitize your area. While home gyms may not have the germs of strangers, keeping your space clean after sweating out toxins is important for staying healthy at home. Not only does it keep things clean for your health, it also helps prolong the quality of your home gym equipment for longer.

Man in sauna

Step 3: Using a Sauna After Workout

Once you are done with your workout, you can improve your at-home health even further with the use of an infrared sauna. Not only is a sauna a great way to relax after an intense workout, it is also a great tool in helping you stay healthy at home. Some of the post-workout sauna benefits include:

  • Muscle Recovery: During exercise, your muscles are worked harder than they are accustomed to, which causes them to form microscopic tears. Using a sauna enhances the muscle recovery process by increasing blood circulation and carrying oxygen-rich blood to oxygen-depleted muscle. Heat also allows muscles to relax better, thus relieving muscle tension.
  • Sweating: Sweating during your workout helps cool you down, but it also helps release toxins in your body. You can prolong the detoxifying benefits of sweating well past your gym session by sweating it out in a sauna. By purging your body of these toxins, you are more likely to feel better post-workout. Just be sure to stay hydrated, as you’ll be losing more fluids in a sauna than you’ll be taking in.
  • Weight Loss: Saunas boost your cardiovascular, immune, and lymphatic systems to help detox the body. Additionally, infrared heat can slightly increase human growth hormone (HGH) production and lower cortisol levels to promote more weight loss. Overall, sitting in a sauna can help boost muscle recovery, improve well-being, and decrease body fat – all things helpful in a weight loss journey.

Your body is already more worn down after a workout, so it’s best to keep it short and sweet in your post-gym sauna session. Plan to stay in the sauna no longer than 20 minutes to avoid over-exerting your body. Your body will tell you if you’re spending too long in the sauna post-workout. Look out for signs such as lightheadedness, dizziness, and headaches, as they might be signs that you are dehydrated or overheating.

Woman meditating

The Importance of At-Home Health

 

Of course, there is much more to staying healthy at home than just working out. As being in the house becomes a more normal way of life, it is important to know how to maintain both your physical and mental health at home. It is easy to fall into a rut when in the same space for an extended period of time, but setting boundaries, routines, and goals can help you stay on track. Our health is especially important in times like today to keep us grounded, healthy, and active.

Use this time at home as a way to connect more with yourself. Set aside time to meditate, focus on a hobby, do a workout routine, or whatever you need to create a peaceful and healthy environment at home. Schedule about 30 minutes every day to do these activities, and actually stick to it. By following these at-home fitness tips, you’ll be on the right track to staying happy and healthy at home!

Your Post-Holiday Detox Plan to Cleanse & Reset

There’s no denying that the holidays are indulgent… Large meals, delicious treats, decadent drinks, and more time snuggled up by the fire on the couch. It’s almost impossible to turn down homemade pumpkin pie, and a giant turkey dinner is always better enjoyed in leftover form. After a season of indulgence, many of us feel bloated, uncomfortable, and vowing to never eat again. A post-holiday detox is exactly what is needed to reset back to normal.

Start planning your post-holiday detox plan with a proper detox diet, detoxification tips and tricks, and easy lifestyle changes to make sure you’re back on track with your wellness now that the holidays have ended and the New Year’s resolutions have started!

Apple with tape measure around it

Post-Holiday Detox Tips

Clear the Fridge

First things first, clear out your fridge! We know that holiday leftovers are amazing, but they can derail you from your post-holiday diet efforts. Give leftovers to family members, freeze them for a later date, or have a mini post-holiday clear-the-fridge party for friends to help you clean out your leftovers and remove any unhealthy temptations.

Write Down Your Goals

One of the first steps in being successful in your post-holiday detox plan is being clear in what you want to accomplish. Whether it’s a 3-day detox or one month long, make a list of all the goals you’d like to achieve. Goals can include: Cut down on sugar, reduce bloat, lessen alcohol consumption, lose 5 pounds, have a more positive body image, etc.

Be Understanding

Know that your after-holiday cleanse may not produce immediate results. Going through the detoxification process is a slow and steady one, but the results are worth the wait! Be realistic and understanding of your goals and what your body can accomplish in a set amount of time. Unrealistic goals will leave you feeling discouraged, and may hinder progress.

Set Up a Support Group

Round up your friends and family to keep you on track! Whether it’s a post-holiday detox buddy who does check-ins with you and is there for moral support, your partner to meal prep with, or a coworker who can help keep those break room snacks at a safe distance, tackling anything with a partner is much easier than going solo.

Control Your Environment

During your post-holiday detox, the first tip was to clean out your fridge. Maintaining a controlled environment at home, work, and while out is just as important, if not more. During this time, learn what things aren’t serving your journey toward health. This way, you’ll keep temptations at bay and learn new healthy habits to continue throughout the year.

Refrigerator full of fresh produce

Get Some Sleep

You might think that laying in bed for 8 hours won’t necessarily help with an after-holiday cleanse, but it is an important factor in weight loss. Poor sleep habits have been linked to worse appetite, higher calorie intake, and lower resting metabolic rate. On the other hand, studies show that sleep detoxes the brain and helps improve physical activity.

Start Your Day with Breakfast

By starting your day on a healthy note, you will be more likely to continue making healthy choices throughout the day. Not only will you be primed to make healthier decisions, the benefits of eating breakfast will also help you experience more controlled blood sugar, better heart health, and heightened focus, making the post-holiday detox easier.

Sweat it Out

One of the best ways to detox is by sweating out the toxins. Getting in a good workout is always a great option, as you are burning calories and sweating. You can also do a post-holiday detox by sweating in an infrared sauna – which is especially effective for detoxification when used after working out. You can detox and destress with hot yoga as well.

Stay Hydrated

After sweating out all the toxins in your body, it is imperative to stay hydrated. Be sure to replenish any fluids you may have lost while sweating to ensure you body is functioning properly. Drinking water flushes toxins from your body, which is especially important after holiday eating. It also helps reduce the bloat you may experience from the holidays.

Add Color to Your Diet

A healthy plate includes a range of items, including protein, high-quality fats, fruits, and vegetables. When it comes to your post-holiday diet, studies show that vegetables such as broccoli, radishes, Brussels sprouts, and cauliflower help aid in the detoxification process, along with fruits like pomegranate, blueberries, grapes, and black raspberries.

Healthy chicken bowl

Post-Holiday Diet Plan

Breakfast

As mentioned previously, starting your day with a well-balanced breakfast is key to starting you off on the right foot for your post-holiday detox diet. It is recommended that your breakfast contains approximately ⅓ of your daily calorie intake. Keep your plate simple and healthy with protein, fruits, and vegetables. You can even help boost your metabolism with some plain, black coffee!

Healthy egg scrambles are a delicious and easy way to get protein and vegetables in your morning routine! If you prefer your breakfasts on the sweeter side, other healthy breakfast options include Greek yogurt with fruit and oatmeal with peanut butter – just be sure to keep the sugar content of the ingredients down.

Lunch

Having soup at lunch for weight loss is an easy way to have a delicious meal while cutting down on calories. A soup for lunch has a high volume with a low calorie count, meaning it has a low energy-density. On top of that, because of the volume of food you are eating, you will feel full quickly, thus suppressing your appetite for the remainder of the day.

When deciding on a soup, stick with broth-based or vegetable-based soups. Avoid fatty or creamy soups, but feel free to add in lean proteins like chicken, fish, or beans. A low-sodium and low-glycemic lentil soup is recommended for a post-holiday detox diet, as it is easy to digest after a season of indulgent eating while maintaining healthy blood sugar.

Couple cooking in kitchen

Dinner

Dinner during your post-holiday diet is fairly straightforward. Focus on filling your plate with lean proteins and vegetables, while cutting out starchy menu items. Keep the meals simple to reduce the amount of sugar added, but make sure you add spices and seasonings that will keep your meal interesting and leave you wanting more.

If you would like, start off your meal with another bowl or cup of soup to help reduce your appetite and reduce the portions of your meal. You can also add in a cabbage salad to get things moving, as cabbage is high in fiber and can aid in eliminating toxins through waste. Cabbage also contains anti-inflammatory antioxidants and helps lower cholesterol.

Snacks

In between meals, have some carefully-portioned healthy detox snacks on hand that will help whet your appetite without encouraging binging on unhealthy treats. Just like with the full meals, keep your ingredients simple and natural to avoid unhealthy additives in processed foods.

Start off your morning with a holiday cleanse green smoothie filled with leafy greens and fruit to reduce inflammation or Greek yogurt that is packed with antioxidants. If you have mid-day cravings, slice an antioxidant-rich avocado and drizzle with olive oil and lemon juice, or spice up some popcorn with cayenne pepper to jumpstart your metabolism.

You know what they say: New year, new you! So start off this year right by making some healthy decisions. Not only will a post-holiday detox leave you feeling healthier after a season of indulgence, it’ll set you up for a year of better decisions with a balanced diet, improved sleep, more exercise, and a more positive body image. Treat your body right and it will reward you with the best year yet. Happy New Year!

Should You Use a Sauna or Steam Room for Weight Loss?

When on a weight loss journey, it’s important to find the practices, tools, and activities that work for your body. For years, people have used the power of heat through sauna and steam room use during their process. While both are similar tools, they each offer unique benefits for losing weight. So when it comes down to it, should you use a sauna or steam room for weight loss?

Below, learn more about how these tools aid in losing weight and find information on the shared weight loss benefits of sauna and steam room use, along with the differences that set them apart when sweating it out:

Sauna in bathroom

Sauna vs Steam Room Weight Loss Basics

What is an Infrared Sauna?

An infrared sauna is a room constructed of wood that warms the body through infrared rays with a dry heat. Infrared heat can penetrate 1.5” into the skin to warm the body efficiently. Because of this heat penetration, infrared saunas only need to operate between 115°F and 130°F as opposed to the 170°F to 200°F temperatures of traditional saunas. Outside of weight loss, there are many sauna health benefits, including boosted metabolism, detoxification, and stress reduction.

What is a Steam Room?

A steam room, also known as a steam bath, is an enclosed space outfitted with a steam generator. Because of the moisture content, steam rooms often have tile floors and either glass or tile walls to avoid the growth of bacteria in porous materials. Temperatures often range between 110°F and 114°F with 100% humidity. Due to the high heat and moisture, steam room benefits include skin hydration, respiratory relief, and lowered blood pressure.

Learn more about the sauna vs steam room debate here.

Are there any Risks of Steam Rooms or Saunas?

As with any big lifestyle change such as a weight loss journey, it is always advised to consult with your doctor to avoid complications, especially if you have any health conditions. Those with heart conditions, pregnant women, those on medication should take extreme precaution when using a sauna or steam room.

If you are incorporating these methods into your weight loss journey, one key factor to keep in mind is hydration. Sweating means your body is losing fluids, so it is extremely important to replenish those fluids to avoid dehydration. Keep sessions in both devices to approximately 15 to 20 minutes. If you feel dizzy or lightheaded, stop your session immediately and take a break.

Woman sweating

What is Water Weight?

One thing that is very important to consider on the topic of steam room and infrared sauna weight loss is water weight, or the collection of fluids in your tissues. This buildup of fluid causes bloating, and can make the scale fluctuate by 2-4 pounds every day. If you hear about something that will help you “lose weight quickly,” water weight is typically being targeted. While it is a quick weight loss tip, long-term weight loss requires more than simply losing water weight.

There are a number of ways to reduce water weight, including reducing sodium intake, reducing carbohydrate intake, increasing water intake, and sweating it out – something both infrared saunas and steam rooms are great at helping you achieve.

Unfortunately, the weight lost from this process is merely water weight and no fat burn. This means, as a stand-alone activity, the results of using a sauna or steam room for weight loss are very short-term and the weight will return once you drink water again.

Infrared Sauna Weight Loss

Boosted Calorie Burn

There are many claims stating that sitting in a sauna can help you burn a lot of calories fast, but infrared sauna weight loss is more of a gradual burn. 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. While it isn’t a large difference, any additional calorie burn helps!

Regulated Lipids

Lipids such as fats and cholesterol can be big deterrents in weight loss. The penetration of infrared heat helps increase blood flow to fat cells, helping detoxify and reduce the appearance of fat cells. Additionally, sauna use has been shown in studies to significantly decrease in LDL (bad cholesterol) and slight increase in HDL (good cholesterol), which is a good sign of weight loss and leads to better health due to improved cardiovascular health.

Muscle & Joint Pain Relief

When your muscles and joints ache, it makes it difficult to pursue your weight loss goals. Infrared sauna use helps reduce this pain by penetrating deep into muscles to release tension. This use of heat, also known as thermotherapy, triggers heat shock proteins that push the body into optimal repair and rebuild mode. Reducing, and even eliminating, aches and pains makes it easier to keep going back to your fitness routines and your weight loss efforts.

Improved Sleep & Relaxation

Have you ever snacked when you’ve been stressed? Or reached for unhealthy treats when your energy has been low? Feeling well-rested and relaxed helps us make better dietary decisions and stay on track for weight loss. Infrared sauna use puts you in a parasympathetic (rest and digest) state that helps you unwind and sleep well, which will leave you feeling motivated to make healthy decisions to reach your weight goals.

Woman in sauna

Steam Room Weight Loss

Water Weight Loss

As mentioned earlier, water weight can cause your weight to fluctuate by a couple pounds every day, and sweating it out is one quick way to lose this weight. The humidity in steam rooms create an especially effective environment for sweating, helping you lose weight.

Workout Boost

When used after exercising, the steam room is a great supplementary practice to help you on your journey. Steam rooms can be used after a workout to help sweat out any remaining toxins. The application of steam also helps the recovery of muscles, making it easier for you to get back to your workouts. And like saunas, where calorie burn isn’t much higher than normal, consistent use of a steam room after working out can give you an extra calorie boost to lose weight.

Whether you choose a sauna or steam room for weight loss, both are great additions to your routine. While using as stand-alone treatments may not show quick or drastic results, using saunas and steam rooms can be used to improve your overall health and weight goals when combined with proper diet and exercise.

The Science Behind Weight Loss With Sauna Use

You’ve probably heard the sauna weight loss claims… “Sit in a sauna for 30 minutes and burn HUNDREDS of calories!” and “Shed pounds FAST by burning calories in a sauna!” Sounds like the sauna is a miracle tool for weight loss, right? In a sense, yes, but not quite to the degree of said claims. Instead of a quick weight loss solution, incorporating sauna use into your health regimen provides a long-term and gradual boost to losing weight.

Feet on a scale

If you are serious about losing weight and are interested in an effective solution with long-lasting results and a slew of health benefits outside of weight loss, consider infrared sauna treatment. Whether at home, at the gym, or at the spa, see the science behind using a sauna to lose weight:

Sauna Weight Loss Benefits

Boosted Calorie Burn

Increased heat results in increased metabolic rate which results in increased calorie burn. When burning calories in a sauna, don’t expect to burn hundreds of calories in one session by simply sitting there. The burn is more of a slight boost to your regular sedentary calorie burn. Sauna use also increases heart rate by at least 30%, which requires more energy and burns more calories.

To calculate the calories burned in an infrared sauna, multiply your Basal Metabolic Rate (BMR) by 1.5 for that amount of time. For example, if your BMR indicates a burn of 1440 calories a day, you should expect to burn about 45 calories during a 30-minute sauna session:

(1440 ÷ 48) x 1.5 = 45

The boost is especially beneficial if using a sauna after working out, as it prolongs the benefits of exercise well past stepping out of the gym. Working out or not, the increase in metabolic rate lasts for a few hours after leaving the sauna, giving you an extra calorie burn boost throughout the day!

Muscle & Joint Pain Relief

Exercise is one of the largest factors in getting in shape and losing weight. Experiencing any discomfort in your joints or muscles is a deterrent to getting active, and it is easy to use minor aches and pains as an excuse to not get motivated. You can reduce, and sometimes even eliminate, aches and pains by using an infrared sauna.

The infrared heat therapy penetrates deep into muscles and tendons to release tension. The heat alerts the body of a “false fever” that results in a higher production of white blood cells to help reduce swelling and inflammation. Increased blood flow also promotes faster healing of muscles. With less tension, improved mobility, and more efficient healing, getting active for weight loss is more plausible and enjoyable.

Runner's ankles

Lipid Regulation

Lipids, namely fat and cholesterol, can be improved by using a sauna. For fat cells, infrared therapy has been shown to penetrate deep into these cells to increase blood flow to the area and promote detoxification. This is seen most in the reduction in appearance of cellulite, where fat cells bulge near the surface of the skin. While cellulite is not an indicator of weight, reducing and smoothing the fat cells is a nice perk while trying to feel more confident.

Studies show that those using a sauna are more likely to see a significant decrease in LDL (low-density lipoprotein, or bad cholesterol) and slight increase in HDL (high-density lipoprotein, or good cholesterol). These results are consistent with the positive cholesterol effects of moderate-intensity physical exercise. Lower levels of bad cholesterol are a great sign of weight loss and improved health.

Better Sleep & Relaxation

Sleep might not seem like a big proponent of weight loss, but sleep plays a large role in making sure you mentally stay on the right track. A lack of sleep can lead to impaired judgment in dietary choices, causing you to crave indulgent foods or seek out unnecessary food for more energy. Less sleep can also increase stress and anxiety, which can be triggers for unhealthy eating.

Using a sauna affects the autonomic nervous system to put you in the parasympathetic (rest and digest) state, which helps you unwind and get a great night’s rest. With a sharp mind, you should be motivated and ready to pursue all your weight loss goals!

Woman sleeping

Safe Sauna Weight Loss Tips

Using a sauna to help with your weight loss journey is a simple and straightforward process, but requires a few precautions to ensure you are losing weight in a safe and healthy manner. Follow these sauna weight loss tips to feel and look your best:

  1. Stay hydrated! The majority of the weight you immediately lose after stepping out of a sauna is water weight due to sweating. Try drinking cold water to burn even more calories, as your body requires extra energy to process the cold temperatures.
  2. Don’t use the sauna before a workout. As mentioned earlier, post-workout sauna use can prolong the benefits of going to the gym. However, sitting in a sauna before exercising increases your chances of injury and dehydration. Stick to treating yourself and relaxing after working out.
  3. Start off slowly and work your way up to longer times in the sauna. If you suffer from lightheadedness or are sensitive to heat, try a 5-minute session first and gradually increase your time to adjust your body to the experience.

Remember that to see weight loss with sauna use, results won’t show unless you combine infrared sauna therapy with a proper diet and exercise. While there are many health benefits from using a sauna, simply sitting in one won’t be the answer to someone wanting to “burn hundreds of calories in minutes” or “shed weight fast”. Instead, focus on the long-term effects of using a sauna for weight loss and how those results will be much more rewarding and effective than any crash diet or miracle treatment could be!

How to Use a Sauna After a Workout to Boost Performance

If you are a member of a gym, you have probably seen a sauna near the locker room. It’s not just a luxury amenity to turn your gym visit into a spa day, there are actually many health benefits to using a sauna after a workout. Muscle soreness, fatigue, and drops in performance are all issues that a sauna can help improve. If nothing else, it’ll help your grueling trip to the gym end on a relaxing note, leaving you ready to take on the rest of the day!

Cycling class

Gym Sauna Etiquette

First things first, if you’re using a sauna at the gym, it’s important to be aware of proper gym sauna etiquette. Just as there are rules and common courtesies you follow at the gym, such as wiping down equipment after use or using headphones to listen to music, there are dos and don’ts of using a public sauna:

  1. Do shower before entering. You’ll want to wash off any sweat, odors, and germs from your workout, which will make for a better experience for all involved.
  2. Don’t go in the nude. Either wear a towel or bathing suit in to the sauna to keep things decent and sanitary for other users. If using a towel, bring extra to sit or lay on in case wrapping one isn’t enough coverage.
  3. Do be quiet. Don’t strike up conversation, groan with relaxation, or listen to music. A sauna is a time to unwind and relax, and that means silence! Try some meditation in the sauna to help quiet your mind instead.
  4. Don’t bring electronics. Your phone may not fare well in the extreme heat, and other sauna users may be annoyed if you’re texting or playing games in their relaxing space.
  5. Do be quick. This applies both to the amount of time you spend in the sauna (we recommend no more than 20 minutes) and how quickly you enter or exit the sauna – you don’t want to let too much heat escape.
  6. Don’t exercise in the sauna. While hot yoga is a wonderful practice for mind and body, it doesn’t belong in a public sauna where you are sharing a small space. Instead, find a hot yoga studio or practice it in your home.
Sauna next to pool

Benefits of Sauna After a Workout

Muscle Recovery Process

After working out, you’re sure to feel sore in the muscles you’ve worked. During exercise, your muscles are worked harder than they are accustomed to, which causes them to form microscopic tears. These tears cause inflammation and can result in muscle soreness, tightness, cramps, and sensitivity. Your body then heals these tears to make your muscles stronger. Using a sauna enhances the muscle recovery process by increasing blood circulation and carrying oxygen-rich blood to oxygen-depleted muscle. Heat also allows muscles to relax better, thus relieving muscle tension.

Benefits of Sweating

Sweating during your workout helps cool you down, but it also helps release toxins in your body. You can prolong the benefits of sweating well past your gym session by sweating it out in a sauna. This helps remove harmful elements such as toxic metals, alcohol, nicotine, and more. By purging your body of these toxins, you are more likely to feel better post-workout. Just be sure to stay hydrated, as you’ll be losing more fluids in a sauna than you’ll be taking in.

Sauna Weight Loss Benefits

For many, weight loss is a big goal for putting together an exercise plan. Luckily, there are many sauna weight loss studies showing the correlation between sauna use and losing weight. Saunas boost your cardiovascular, immune, and lymphatic systems to help detox the body. Additionally, infrared heat can slightly increase human growth hormone (HGH) production and lower cortisol levels to promote more weight loss. Overall, sitting in a sauna can help boost muscle recovery, improve well-being, and decrease body fat – all things helpful in a weight loss journey.

Safe Post-Workout Sauna Use

Your body is already more worn down after a workout, so it’s best to keep it short and sweet in your post-gym sauna session. Plan to stay in the sauna no longer than 20 minutes to avoid over-exerting your body. If you have never used a sauna before or are new to the practice, start with smaller intervals of time. Your body will tell you if you’re spending too long in the sauna post-workout. Look out for signs such as lightheadedness, dizziness, and headaches, as they might be signs that you are dehydrated or overheating.

After exiting the sauna, drink 2 to 4 glasses of water to stay hydrated and help flush toxins from your body, as you’ll be sweating quite a bit. Once you leave the gym, continue to keep activity light. Mild exercise like walking or swimming can increase blood circulation to your muscles to aid recovery, but more activity can disrupt the recovery process. At the end of the day, to reap all the benefits of sauna after a workout, be sure to get plenty of rest and stay hydrated!

Woman Staying Hydrated After Detoxing While Sweating

Should I Use a Sauna Before Workout Sessions?

After reviewing all the benefits of using a sauna after a workout, you may be wondering if the same sauna benefits apply to your pre-workout routine. The simple answer: No. Using a sauna before your workout can lead to a number of risks during your workout. Some of the pre-workout sauna risks include:

  • Relaxed muscles. While relaxed muscles are one of the benefits of sauna after a workout, they can be detrimental going in to your exercises. Damage and injury are more likely to happen to muscles that are too relaxed and loose prior to intensive activity. Instead, save the relaxation as a reward to yourself after your hard work.
  • Lower energy. Again, this risk is a benefit when applied to after your workout. However, being mentally relaxed before hitting the gym can mean lower energy levels, resulting in a lackluster workout. Keep your mind alert prior to working out so you can focus on your technique and maintain motivation.
  • Dehydration and overheating. Not only will the heat in a sauna kick off unnecessary sweating before you even start your first exercise, it will also increase your chances of becoming dehydrated. Avoid the risk of overheating and becoming lightheaded by saving the sauna for after your workout – and always remember to hydrate!

With responsible and safe use, adding a trip to the sauna after working out can make your fitness efforts even more worthwhile. Not only will your muscles heal quicker, but you’ll also feel more rejuvenated and extend the benefits of exercising well past your workout. Whether it’s in your home sauna or at the gym, be sure to schedule time to use a sauna after working out!

Quick Tips to Help You Detoxify Your Body and Lose Weight

The weather is warming up, trees are budding and it’s time to get a jump-start on that summer body. At Clearlight Saunas®, we believe in sustainability.  Because of our passion, we have come to realize many exercise routines and diets and efforts to detox your body, regardless of how awesome they are, don’t work for everyone.  First of all, many of us don’t have an additional two hours a day to work out – and if we did we would probably want to collapse on the couch!  Our suggestion is to find what works for and is sustainable for you.

Tying shoes

Quick Tips To Help You Detox Your Body and Feel Great:

There is a simple rule when it comes to your body:  if it is performing optimally, keeping the weight off is effortless.  This is where setting up a plan to detox your body can support you in achieving your health goals.

  • Participate in some sort of daily physical activity.

The best exercise regime is one you will actually do!  If you can only commit to 15 minutes of walking, stretching or weight lifting a day, this is better than doing nothing at all!  The point is to do something to utilize your muscles and get that lymphatic system moving!

  • Detoxify your body via infrared sauna use.

There are many health benefits of using Infrared Saunas which has helped countless people in ridding their bodies of harmful toxins.  Some of the other benefits include rejuvenation of the skin, pain relief, faster recovery (after working out) and relaxation.  All of these benefits are vital to helping your body function optimally.

Aside from penetrating an inch and a half into your skin to revitalize your cells, daily Clearlight Infrared Sauna™ use pulls toxins out of your body through perspiration.

Toxins are usually stored in excess fat cells underneath the skin and, not surprisingly, one of the functions of this excess fat is to keep toxins away from your vital organs.  When toxins are not eliminated fast enough through natural means (such as urination and defecation), the body has to do something with them so they don’t harm our vital organs.  Into the excess fat cells they go to be stored until a later time where they can be released through natural means.

  • Participate in a juice cleanse.

Contrary to popular belief, we have found juice cleanses to not only benefit the body, but it doesn’t take a great deal of time either.  In fact, for many people juicing leaves us with MORE time because we are spending LESS time in the kitchen!

As with any meal-planning, creating and executing your juice-diet will require you sit down and create a plan – we even draw out the steps for you here.  Whether you opt for a three day, seven day or some other x-amount-of-day juice cleanse, stay focused and committed!  Your body will thank you later!

Relaxation is vital to keeping your mind focused and can improve your health.  I found a quote which read, “Don’t just do something. Sit there!”  While it made me laugh, there is something profound about this – many of us fill our schedule with endless to-dos and goals to achieve but how often do we schedule “blank time” where we literally do nothing?

When you are rested and centered, your body reaps the benefits of it.  In an article posted on the Harvard Medical School website, a study was conducted and revealed those who practiced mindfulness had less insomnia, fatigue and depression than those who simply tried improving their sleep.  Rest doesn’t necessarily mean “sleep.”  It is simply getting your body out of an active “fight-or-flight” stress response many of us are used to being in throughout the day.  And when your mind is stressed, your body feels it.

In summary, your body is a detox machine.  If you have experienced a little “personal growth” around the midsection, it can be remedied through some of the above-mentioned methods.

Toxins do tend to build up over time, and it is our job to support our body in functioning optimally so it can expel these unwanted toxins effortlessly.  Start now and you will be enjoying a fitter body AND additional health benefits before summer starts!

Saunas, Sweat & Summer: Sauna Weight Loss Tips for Summer

With summer in full effect, losing weight is definitely on the top of everyone’s to-do lists. For most people, it always seems to be those last few pounds we just can’t shed off. We all know that diet and exercise are the fundamental keys to losing weight and staying healthy but, did you know that an infrared sauna can help shed those extra pounds? Here are some basic sauna weight loss tips to help you get your summer body in shape.

Saunas = Sweat!

A sauna is designed to make you sweat by heating your body in a safe and controlled manner. Pro athletes and fitness professionals use saunas to quickly lose a few pounds by sweating out water weight. An example is professional boxers or wrestlers who must weigh in at a specific weight on a certain date. They often use saunas to sweat out excess fluids to hit that perfect weight goal. While many of them do rebound and rehydrate their way back up to a slightly higher weight, there’s no denying that saunas promote weight loss.  Also, a typical sauna increases circulation and makes you sweat more often. This energizes your metabolism to burn more calories throughout the day. The trick is to combine regular sauna use with a healthy diet, plenty of exercise, and appropriate levels of hydration.

Infrared saunas, in addition to the water weight loss, help raise your core body temperature, lower cortisol level and slightly increase your HGH.  All of these contribute to real and long term weight loss.

Shed Pounds with a Sauna

To ensure the ideal level of detoxification, sweat production, and weight loss, you’ll want to use your sauna 4-7 times per week. Most individuals who are new to sauna use may find this excessive. If you fall into this category, start by using a sauna twice per week. Gradually increase your sauna use until you can tolerate a daily 30-40 minute session.  Make sure that you drink water before and after each session so you stay comfortable and hydrated at all times.

Woman drinking water from bottle

Aside from regular sauna use, make sure to also have a comprehensive fitness plan that incorporates diet, exercise, and hydration. Work with your fitness and/or healthcare professional to create a plan that includes these elements as well as your sauna use. Most fitness professionals will suggest that you use the sauna soon after working out. This allows the warm air of the sauna to loosen muscles, relieve aches and pains, and generally shorten the overall recovery time between workouts.

General Sauna Weight Loss Tips

First off, and hopefully we’ve made this quite evident already, you must combine dedicated sauna time with a healthy diet and plenty of exercise to lose weight. But the sauna time will certainly help, and if you’re not familiar with the benefits of a top-quality sauna, you’ll be amazed at how good you feel once you commit to the process.

Woman in sauna

Keep these tips in mind when trying to losing weight with a sauna:
• Watch your diet. Try to limit your intake of artificial ingredients, caffeine, alcohol and processed food items. This will help trigger even greater weight loss and overall health benefits.
• Always drink more water than usual when using a sauna. You’ll sweat during your sauna session, so it’s important to stay hydrated throughout the day (especially before and after you use a sauna).
• Make it a social exercise. By inviting others into your sauna routine, you’ll make the entire process much more enjoyable. Plus, you’ll have a sense of motivation to continue the routine even if you’re feeling lazy or uninspired.
• Use your sauna after working out to relax your mind and body. Exercise tends to drive the release of endorphins, which trigger happy feelings in the body and perk up the system. A sauna can also lift the spirits, but it does so in a more subdued way than vigorous exercise.

Other Benefits of a Sauna besides Weight Loss

• Detoxification
Saunas do a good job of detoxifying the body by flushing out harmful elements through sweat and your other elimination systems but, the best results are usually seen with infrared saunas. The reason is simple – IR saunas promote a deeper sweat and users often don’t need as much time in the sauna as normal models. Sweating is a natural way to detoxify the body and promote a balanced system.
• Relaxation
There are few things as effective as a sauna when it comes to relaxing the body and spirit. Saunas promote better circulation that stimulates the muscles and joints. This stimulation generally means faster recovery times and less joint aches and pains for those committed to their exercise routines.

Woman in sauna

• Healthier Skin
The intense yet controlled heat from the sauna stimulates circulation. This helps improve skin tone and flush out toxins that can make us look prematurely old. Sauna treatments also boost collagen production to promote a more even skin tone among frequent users.
• Fewer Colds
Infrared saunas, in particular, have claimed to increase white blood cell counts. This can help minimize the effects and duration of the common cold and flu. Infrared Saunas also raise your core body temperature creating an artificial fever that will help ward off colds and flu.
If you’re looking for a relaxing way to encourage the loss of those last few pounds this summer, consider including a sauna into your weekly diet and exercise routine. With regular sauna use – and these sauna weight loss tips – you’ll feel confident and healthy in no time at all!

Can Relaxing in a Clearlight Infrared Sauna Really Help You Lose Weight?

Can Relaxing in a Clearlight Infrared Sauna Really Help You Lose Weight?

In short, the answer is YES!

How is that possible?

First of all, weight gain and the inability to lose weight can be attributed to a build-up of toxins. Often times these toxins are stored in fat cells making it impossible to lose fat and thus lose weight. By detoxing your body through sessions in a Clearlight Infrared Sauna, your body has the ability to then shed fat that results in weight loss.

Second, the warm radiant heat stimulates your cardiovascular system and increases circulation. Your heart rate is raised and blood flow improves which pushes blood to capillaries and extremities. This of course burns calories resulting in weight loss. Burning calories combined with the elimination of toxins in fat cells can also result in a reduction in cellulite. So you will look thinner and toned as you are achieving your weight loss goals!

Finally, relaxing in your sauna is excellent for reducing stress levels. High stress levels cause cortisol production and that is associated with excess fat around the hips, thighs and belly. By ending this cycle of cortisol production, your body has the opportunity to shed that excess weight caused by stress.

Many studies show that a 30-minute session in your infrared sauna have been documented to burn 250+ calories! How many other ways can you sit and relax, watch your favorite show, meditate or read a book and still shed unwanted pounds?

A recent study at Binghamton University State University of New York showed conclusively that people using a Clearlight Infrared Sauna three times a week can eliminate an average of 4% body fat over a four month period. For a 175 lb man, that represents a reduction of seven pounds of unneeded weight. Control groups that did not use the Clearlight Sauna in the study showed no weight loss. i

A healthy diet and proper hydration are key to good health as well, but a Clearlight Infrared Sauna can help you achieve your weight loss goals much quicker and easier!