Are infrared saunas good

Infrared saunas provide some health benefits but are notably different from traditional saunas. Andrew Huberman and guest Rhonda Patrick addressed the utility of infrared saunas in a conversation where they outlined several points:

• Infrared saunas typically don't exceed 140 degrees Fahrenheit, whereas studies on sauna benefits often involve temperatures around 174 degrees Fahrenheit (1).
• For infrared saunas to confer benefits similar to those seen in hotter saunas, users might need to stay in longer, as reported in studies from Japan (1).

The key benefits commonly associated with sauna use include:

• Exposure to heat and the resulting heat stress mimic the effects of moderate-intensity aerobic exercise, with physiological benefits like elevated heart rate during the activity and improved blood pressure and resting heart rate post-activity (2).
• Sauna sessions can lead to the release of heat shock proteins, which can repair misfolded proteins, and help with injury recovery and mood regulation (2).

However, caution is advised for certain groups, such as those who've recently had a heart attack, have uncommon heart conditions, or are pregnant. They should consult a physician before using saunas. Elderly individuals and those prone to low blood pressure should also take precautions (2).

Moreover, Andrew Huberman tends to prefer stronger heat stimuli that are often not achieved in infrared saunas. He suggests that the benefits of infrared light, including wound healing and potentially increasing testosterone, are distinct from the benefits associated with higher-temperature saunas (3).

It is emphasized that sauna use is not a substitute for exercise but can complement a healthy lifestyle and especially be a convenient option for those unable to perform conventional exercise due to disability or sedentarity (2).

For a more comprehensive understanding, it is important to explore individual studies, as the data and recommendations may vary based on different research methods and findings.

Infrared saunas have several health benefits, as discussed on the Huberman Lab. Here are some of the key points Andrew Huberman and Rhonda Patrick have mentioned regarding infrared saunas:

1. Cardiovascular Health:

   • Infrared saunas can be beneficial for cardiovascular health, improving conditions related to the heart. Sessions in infrared saunas have been shown to positively impact coronary heart disease and other heart-related conditions (1).

2. Sweat and Detoxification:

   • Sweating in infrared saunas can help excrete heavy metals like cadmium, lead, and aluminum, which are beneficial for detoxification (1).

3. Hormone Effects:

   • Sauna use, including infrared saunas, can promote hormonal changes. These may include increases in growth hormone and reductions in cortisol, contributing to stress management and recovery after physical training (2).

4. Immune System Activation:

   • Sauna sessions can activate the innate immune system by increasing leukocyte count. This may help keep colds and flus at bay, suggesting that regular sauna use could bolster immune function (3).

     Sauna Benefits

     Rhonda Patrick

     Andrew Huberman

     Rhonda and Andrew discuss the benefits of saunas, specifically the differences between infrared and regular saunas, the importance of heat stress, and how sweating can help excrete heavy metals. They also touch on the benefits of hot baths as an alternative modality for heat stress.

     

     Huberman Lab

     Dr. Rhonda Patrick: Micronutrients for Health & Longevity | Huberman Lab Podcast #70

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However, it's important to note that there are differences between infrared saunas and traditional ones:

• Infrared saunas usually operate at lower temperatures (around 140 degrees Fahrenheit) compared to studies on traditional saunas (about 174 degrees Fahrenheit). Thus, one may need to stay in an infrared sauna longer to achieve similar health benefits as those observed in hotter traditional saunas (1).

• While infrared saunas may offer these health benefits, Andrew Huberman has indicated a preference for stronger heat stimuli and the benefits associated with higher temperatures, which are often not achieved in infrared saunas. He also cited benefits of red and infrared light for wound healing, acne, and skin but clarified that the whole-body illumination offered by infrared saunas may not provide the same targeted effects as direct illumination onto the skin (4).

Finally, individuals interested in using a sauna should always consider their health status, existing medical conditions, and consult healthcare professionals. Safety practices should be observed during sauna use to avoid overexposure and potential risks.