In my pursuit of a healthy lifestyle, I thought it may be helpful to share what I have learned and experienced over the last few years in my quest to live for a long time – healthily! Self-care, I know is incredibly important, however, I used to have a bad habit of “burning the candle at both ends” and neglected the rest and recovery part! Throw in a few traumatic life events and… well my health and life came crashing down! You can read more about “that” here.

Grab a cuppa and get cosy while I share some of my self-care practices in the hope that it may help or you or someone you know who may find it helpful. I am going, to begin with, one I find a deeply relaxing experience (not my strong point!) Infrared Saunas. So, let’s explore how this relatively new wellness trend can enhance our skincare routine and elevate our self-care rituals.

Harness the Healthy Energy

Infrared is part of a natural spectrum, and visible light and infrared are part of the electromagnetic spectrum, a continuum of light waves organized by how they interact with matter. Scientists explain infrared is a safe, gentle form that brings many good, healthy things to earth and human beings. The energy it delivers is just the right nudge cells need to stimulate warmth, growth and release.

Infrared sauna temperatures are considerably lower than traditional saunas, as infrared saunas do not require heat to be effective. To experience the therapeutic benefits of infrared the ideal temperature range is between 38ºC and 58ºC. There is no water or steam involved this is dry heat generated from 3 distinct types based on wave size, frequency, and the amount of energy they carry: near (NIR), mid (MIR) and far (FIR). Though tiny pinpoint-size waves, each infrared ray does something unique for our bodies, and nature. 

1. Near Infrared (NIR) – for Anti-Aging, Skin Health, Muscle Recovery
2. Mid-Infrared (MIR) – for Heart Health, Circulation, Pain Relief, Muscle Recovery
3. Far Infrared (FIR) – for Detoxification, Heart Health, Weight Loss, Immunity, General Wellness, Relaxation, Muscle Recovery 

Holistic Skin Benefits

IMPROVED CIRCULATION – One of the remarkable benefits of infrared sauna therapy is its ability to enhance blood circulation. As the infrared rays heat the body, blood vessels dilate, allowing blood to flow more freely. This increased circulation ensures that vital nutrients and oxygen are efficiently transported to the skin, promoting cellular regeneration and nourishment. Enhanced circulation also aids in the removal of waste products, further improving the overall health and appearance of our skin. A study published in the Journal of the American College of Cardiology in 2001 demonstrated that infrared sauna therapy improved endothelial function and increased peripheral circulation.

REJUVENATE AND PURIFY YOUR SKIN – Photobiomodulation uses invisible, near-infrared (NIR) wavelengths (700 to 1,200 nanometers (nm)) to deliver energy to cells. Research shows specific light frequencies have specific activity. NIR has the perfect wavelength (880 nm) to penetrate skin best. When NIR is applied to the skin, fibroblast cells absorb the light activity, stimulating the production of collagen and elastin. Over time, those increases create thicker, younger-looking skin, decrease lines, fade scars, and promote skin renewal, cell health and tissue growth.

SKIN REJUVENATION AND PRO-AGING – Infrared sauna sessions can provide a natural boost to our skin’s appearance. The deep, penetrating heat from the infrared rays stimulates collagen production, which plays a vital role in maintaining skin elasticity, firmness, and a vibrant complexion. Regular use of infrared saunas can reduce the appearance of fine lines, wrinkles, and age spots, helping us achieve a radiant glow.

Infrared is invisible. The evidence is in how your body responds to it.

ENHANCED SKIN CLARITY AND ACNE MANAGEMENT – For those struggling with acne or other skin conditions, infrared sauna therapy can be a valuable addition to their skincare routine. The deep sweating induced by infrared saunas unclogs pores and removes dirt, bacteria, and dead skin cells that can contribute to breakouts. The improved circulation and detoxification processes help rebalance oil production, reduce inflammation, and promote a clearer complexion.

Infrared saunas offer more than just skin benefits; they contribute significantly to our overall well-being. The warmth and relaxation experienced during a sauna session promote the release of endorphins, often referred to as the “feel-good” hormones, reducing stress and anxiety. Stress is known to impact our skin negatively, leading to dullness, breakouts, and accelerating premature aging.

_{Image: Inside the Infrared Sauna where I have my weekly sessions}

Holistic Wellbeing

DETOXIFICATION AND PURIFICATION – Infrared saunas utilize advanced technology to emit infrared rays, which penetrate deep into the skin and induce a gentle, soothing heat. This deep penetration promotes sweating, a natural process that helps eliminate toxins and impurities from our bodies. By sweating profusely during an infrared sauna session, our skin effectively flushes out accumulated pollutants, heavy metals, and other environmental toxins. As a result, our complexion is left feeling revitalized, and the overall health of our skin is enhanced.

STRESS REDUCTION AND OVERALL WELLNESS – Infrared saunas have gained popularity as a potential complementary therapy for various health conditions, including autoimmune diseases like rheumatoid arthritis and chronic fatigue syndrome. IR saunas have been shown to affect the autonomic nervous system putting you into the parasympathetic (rest and digest) nervous system allowing your body to rest and recover.

PAIN RELIEF – Infrared sauna therapy may help alleviate pain associated with autoimmune diseases like rheumatoid arthritis. A study published in the journal Clinical Rheumatology in 2009 found that infrared sauna treatment provided significant pain relief and improved the quality of life in patients with rheumatoid arthritis. Increase blood circulation can help to rid the body of metabolic waste products and delivers oxygen-rich blood to oxygen-depleted muscles, assisting in a quicker recovery, relaxation, increased flexibility, and relief of muscle tension. IR sauna sessions may help clients suffering from forms of arthritis. Radiant heat may also be effective in the treatment of sprains, neuralgia, bursitis, muscle spasms, joint stiffness, and other musculoskeletal issues.

WEIGHT LOSS – Studies have shown regular use of a sauna creates a similar effect on the cardiovascular system as running. As you sit back and relax in the gentle infrared heat, your body is hard at work producing sweat, pumping blood, and burning up those calories. This boost in your metabolism can burn calories.

BOOST IMMUNE SYSTEM – The heat from the IR Sauna raises your core body temperate, inducing an artificial fever. This benefits the body because the body’s natural response to a fever is to strengthen and accelerate the immune system response.

WHO CAN BENEFIT FROM AN INFRARED SAUNA?

Regular IR sauna sessions may result in great health benefits, including increased energy levels, accelerated physical recovery and improved immune function. IR Saunas have been shown to have positive effects on people with:

• Chronic musculoskeletal pain
• Digestion issues
• Weight issues
• High Blood pressure
• Diabetes
• Low immune system
• Chronic fatigue
• Rheumatoid arthritis
• Depression
• Anxiety

WHO SHOULDN’T USE AN INFRARED SAUNA?

• You are pregnant
• You have serious inflammation
• You are under the age of 16
• You are on warfarin or other blood-thinning medication
• You have a fever
• You have haemophilia or any other bleeding disorders
• You are intoxicated or under the influence of any illegal substances
• You are dehydrated
• You have an insensitivity to heat
• Your body cannot regulate your body temperature correctly
• Conditions that affect your body’s ability to sweat.

And finally… if you are still here reading thank you! I have one session per week for 40 minutes and have found the temperature that works best for me to be 55ºC, in my experience infrared saunas provide a holistic approach, alongside FIFTY7KIND skincare products of course! to achieve a healthy, radiant complexion, while reducing inflammation, and stress, and boosting my immune system by multi-tasking and saving my precious time. I feel energised after each session, sleep better the night of a session, and overall feel like this act of self-care is helping improve my overall well-being. I am interested to see if I feel any long-term benefit with my Autoimmune disease (Rheumatoid Arthritis) which is currently in remission, in other words, I have reduced the systematic inflammation that is RA.

It’s worth mentioning that individual responses to infrared sauna therapy can vary, and it is important to consult with a healthcare professional before incorporating it into your treatment plan.

Until next time, be human, be kind, be you.

SHOP HOLISTIC SKINCARE

REFERENCES:

• Beever, R., & Faragher, E. B. (2009). Effects of a hot environment on the energy cost and timing of water and glycerol ingestion during exercise wearing impermeable clothing. European Journal of Applied Physiology, 105(3), 369-377.
• Masuda, A., Miyata, M., Kihara, T., Minagoe, S., Tei, C. (2005). Repeated sauna therapy reduces urinary 8-epi-prostaglandin F(2alpha). Journal of Epidemiology, 15(3), 118-124.
• Oosterveld, F. G., Rasker, J. J., Floors, M., & Landkroon, R. (2009). Infrared sauna in patients with rheumatoid arthritis and ankylosing spondylitis. Clinical Rheumatology, 28(1), 29-34.
• Biro, S., Masuda, A., Kihara, T., & Tei, C. (2003). Clinical implications of thermal therapy in lifestyle-related diseases. Experimental Biology and Medicine, 228(10), 1245-1249.
• Matsumoto et al., 2009. “The Effects of Repeated Thermal Therapy for Two Patients with Chronic Fatigue Syndrome.” Clinical Rheumatology, 28(11), 1289-1295.)
• Imamura et al., 2001. “Repeated Thermal Therapy Improves Impaired Vascular Endothelial Function in Patients with Coronary Risk Factors.” Journal of the American College of Cardiology, 38(4), 1083-1088.)
• Perricone, D. N. (2012, October 24). Dr. Nicholas Perricone study on near infrared (NIR) on the skin. Retrieved from https://youtu.be/ZRWWi-Mps_8 B.A. Russell, N. Kellett & L.R. Reilly.
• Light Therapy (633nm and 830 nm) in Facial Skin Rejuvenation. Journal of Cosmetic and Laser Therapy, 2005; 7: pp 196-200.
• Ju Hee Lee, Mi Ryung Roh, & Kwang Hoon Lee. Effects of Infrared Radiation on Skin Photo-Aging and Pigmentation. Yonsei Med J. 2006 Aug 31; 47(4): 485–490. Whelan et al; Effect of NASA Light Emitting Diode Irradiation and Wound Healing. Journal of Clinical Laser Medicine & Surgery, Volume 19, Number 6, 2001, Mary Ann Liebert, Inc, pp. 305-314.