infrared sauna or traditional sauna - which is better

When comparing infrared saunas to traditional saunas, several factors need to be considered based on the discussions among experts on the Huberman Lab.

Infrared Saunas

• Temperature and Duration: Infrared saunas typically reach around 140 degrees Fahrenheit, while traditional saunas operate at higher temperatures, around 174 degrees Fahrenheit. Because of the lower temperature, you need to stay in an infrared sauna longer to achieve similar benefits. An example is "Weyon therapy," where individuals spend extended periods (about an hour) in an infrared sauna, sometimes wrapped in towels afterward, to maintain warmth and maximize benefits 1.
• Mechanism: Infrared saunas use thermal radiation to heat the body directly rather than heating the air around you. This can still induce significant sweating, which helps in the excretion of heavy metals like cadmium, lead, and aluminum 1.

Traditional Saunas

• Heat Stress Benefits: Most of the research supports the benefits of traditional saunas due to heat stress, which elevates heart rate and blood pressure, mimicking moderate exercise effects such as improved cardiovascular health and reduced mortality rates from cardiovascular events 2 3.
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    Sauna Benefits Explored

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    Sauna Benefits

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    Sauna Science

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    Sauna vs. Exercise

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• Temperature Range: Traditional saunas generally operate between 176 and 212 degrees Fahrenheit (80-100 degrees Celsius). This temperature range is more effective for promoting the release of growth hormone and heat shock proteins essential for various health benefits, including cardiovascular and longevity improvements 3 4.

Preferences and Synergies

• Cost and Safety: Infrared saunas are typically more affordable and pose less of a fire hazard, making them accessible for home use. However, they might not get hot enough to activate some of the significant benefits noted in higher temperature saunas 1.
• Sauna Use Frequency: Regular exposure to traditional saunas (two to three times per week) has been linked to significant health benefits, such as a reduced risk of cardiovascular events and improved overall health and longevity 2.

Conclusion

While both types of saunas offer health benefits, traditional saunas seem to have more robust and well-documented effects due to their higher temperature range and resulting heat stress. However, for individuals seeking a more accessible and safer option with benefits, infrared saunas are still a viable choice. You might choose one over the other based on your specific health goals, budget, and safety considerations.

For specific protocols and benefits of sauna use, consulting relevant studies and considering personal health status is recommended.