Which sauna is healthier: infrared or regular?

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You often hear the claim that an infrared sauna is healthier than a traditional sauna that uses heat from a stove.

This claim is a myth and is not supported by any convincing evidence.

Two arguments are generally made in favor of the infrared sauna:

1. An infrared sauna has a stronger detoxifying effect.
2. The lower temperature of the infrared sauna is more comfortable, allowing for a longer stay, and therefore, it provides a greater effect.

As for the first claim, sweat may contain some toxins and various chemicals, but detoxification is not its main role.

The organs responsible for detoxifying our body are the kidneys and liver. They do their jobs well, so sweat does not need to perform this function.

Thus, sweating is not related to detoxification. Sweat may contain very small doses of lead, copper, and other metals. But if sweat contains dangerously high concentrations of heavy metals, it is probably better to see a doctor than to go to a sauna.

The second claim — that the lower temperature of the infrared sauna makes it more effective than a traditional sauna — is not scientifically substantiated, and comfort in either sauna can only be discussed based on personal preference.

Various types of baths have been popular among many peoples of the world for hundreds of years. Typically, they maintain a temperature of 70–90 °C.

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The standard practice of visiting a bath is to steam for 10–20 minutes, then take a break (or plunge into cold water), and then return to the steam room, repeating the cycle several times.

Finnish scientists studying the effects of sauna on health found its positive impact on the cardiovascular system, blood pressure, respiratory diseases, and even dementia!

Their largest study was based on a cohort of 2315 middle-aged men, with a 20-year observation period. The average temperature in the sauna was 77 °C. The best results were observed in participants who used the sauna 4 or more times a week.

Although the exact mechanisms of the positive effects of the sauna on health are still not fully understood, the study concludes that increased frequency of sauna visits is associated with a reduced risk of sudden cardiac death, coronary heart disease, cardiovascular diseases, and all-cause mortality.

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The radiation of an infrared sauna penetrates more deeply than the hot air in a traditional sauna and is comparable to physical exercise similar to walking at a moderate pace.

Thus, a home infrared sauna may be especially useful for those who are forced to lead a sedentary lifestyle due to various musculoskeletal disorders, cardiovascular, or respiratory problems.

Infrared technology is not new, but the infrared sauna has only gained popularity in recent decades.

The air temperature in it is 40–60 °C. In an infrared sauna, it is the body that is heated, not the air.

The penetrating nature of infrared heat (by 3–4 cm) induces heavy sweating, but the lower air temperature in the infrared sauna compared to the traditional one gives a lower heart rate.

Sessions in an infrared sauna can last about 30–45 minutes. Therefore, many find it more comfortable and safer.

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However, a traditional sauna involves several sessions in the steam room, so the total session time often exceeds 45 minutes. And the higher temperature in regular saunas allows for a quicker effect.

The positive results of recent Finnish studies include many people whose sauna sessions usually last only 10–20 minutes.

The infrared sauna is less social and more intimate. Individual-use infrared sauna cabins are usually designed for 1–2 people, which is also important for many.

There is much evidence that a sauna can induce profound physiological effects.

Intense short-term heat exposure increases skin temperature and body temperature and activates thermoregulatory pathways through the hypothalamus and central nervous system, leading to the activation of the autonomic nervous system.

Activation of the sympathetic nervous system, the hypothalamic-pituitary-adrenal hormonal axis, and the renin-angiotensin-aldosterone system results in cardiovascular effects with increased heart rate, skin blood flow, cardiac output, and sweating.

The resulting sweat evaporates from the skin surface and causes cooling, which contributes to thermal homeostasis.

Essentially, sauna therapy uses the thermoregulatory feature of homeothermy — the physiological ability of mammals and birds to maintain a relatively constant internal body temperature with minimal deviation from the norm.

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It is currently unclear whether steam baths induce the same level of physiological response as dry saunas, since higher humidity leads to condensation of water on the skin and a reduction in sweat evaporation.

But one thing can be said for sure, according to available data, both saunas — infrared and traditional — are equally beneficial.

Try different ones and listen to your body. You might enjoy the gentle heat and calm private atmosphere of the infrared sauna, or perhaps you will prefer the hot traditional Finnish sauna with friends.

In any case, after any sauna, you will feel much better. Any sauna is better than no sauna.