Heal With Heat saunas are the only sauna used and endorsed by Melissa Malinowski, ND, including their “Sanctuary” version, which is the Tesla of all sauna's, that allows her to do yoga, stretching, meditation, detox friend/colleague visits. They have a 100% lifetime warranty and come in a variety of sizes, shapes & budgets. Click here to order your Heal With Heat (CL) sauna now and use discount code “naturopath melissa” to get the best price at Heal With Heat! If you do order, be sure to let her know, she has something for you.
Friends, I've utilize my sauna about 5 times per week since it was delivered to my home! This is my time I catch up on my reading and podcasts, my brain is the sharpest I've ever noticed in my IR sauna. It must be connected to neurotrophic factor (BDNF), which stimulates neurogenesis, which also stimulates growth of new brain cells and protects existing neurons from damage opens the glymphatic drainage pathways and enhances my mental cognition, I love it! I slather on castor oil and some amazing detox essential oils such as Juvaflex, Helichrysum, Frankincense and peppermint, then settle in for a good 20-30 minute quiet detox sweat session.
Science Backed Mind and Body Benefits from Sauna Therapy
1. Increases Metabolism
Sauna therapy is sometimes called passive cardio because it raises your heart rate in a way that is similar to exercise, or as this Harvard article puts it, “the high temperatures can drive heart rates to levels often achieved by moderate-intensity physical exercise.”
A 30 minute session burns about 600 calories, says this article in the Journal of the American Medical Association, while this study published in the Canadian Journal of Diabetes found that patients receiving far-infrared sauna therapy showed “a trend toward decreased waist circumference.”
Does the time of day a sauna is used affect fat metabolism? Yes. A two-phase study conducted at Binghamton University says yes. When participants used an infrared sauna an average of three times a week, they lost up to 4% body fat in sixteen weeks. One unexpected result was that participants who used the sauna later in the day lost more weight, so they set up a second study to learn more.
In the follow up study, they found that people who used the sauna after 3pm lost the same amount as those in the first study, but in half the time.
They attribute the difference in weight loss results to lowered evening cortisol (which is how things should be if our hormones are balanced), and slightly increased levels of human growth hormone (HGH).
A Japanese study found that two weeks of sauna therapy increased appetite and food intake in people of a healthy weight. However, in overweight people, far infrared sauna usage together with a low-calorie diet resulted in significant weight and body fat loss. While this study did not compare the fat loss with a group that did not use the sauna, the reduction in body fat (4.5%) in about two week’s time is considered very fast.
2. Detoxifies Heavy Metals, BPA, PCB’s and other toxins
An increase in circulation and sweating can aid in detoxification, and in this way sauna therapy helps the body’s natural process of detoxification through sweating. Some people say that detoxing is foolish because are bodies are perfectly capable of detoxing without help. While I agree that our bodies are amazing and we have powerful innate detox capabilities, the reality is that:
- The average person carries about 700 pollutants in their bodies at any given moment. Even babies are affected – a recent study found more than 200 chemicals in newborn cord blood alone. (Source 1 and 2)
- Companies are not required to study the long-term health effects of the majority of chemicals they produce, so most don’t.
- An estimated 30-50% of the American population (myself included) has the MTHFR genetic mutation, which may impair detoxification
- Expecting our bodies to manage those factors – in addition to naturally occurring heavy metals like lead and mercury – is like expecting a housekeeper to keep things spotless with a band of uninvited monkeys living in the house.
Our detoxification systems need support, and there are many ways to go about that. Dry brushing is one of my favorites, and the other is sauna therapy because:
- Sweating is very therapeutic. In fact, it’s a major detoxification pathway.
- It requires very little effort on your part. All I need to do is take 20-40 minutes of time to sit and relax.
What’s in a drop of sweat?
According to Dr. Rhonda Patrick, who holds a PhD in biomedical science, sweat contains both hydrophyllic (water soluble) and lipophilic (fat soluble) components, making it an elimination pathway for a variety of toxins such as:
Xenobiotics such as BPA (often absorbed through store receipts), PCB’s, and phthalates
Arsenic, cadmium, lead, mercury
(Source: Sauna Use And Building Resilience to Stress – Also, here is a study if you want to learn more.
One important note: Sweating also depletes electrolytes, so you’ll need to replace calcium, magnesium and potassium.
3. Gorgeous, Youthful Revitalized Skin
In order to eliminate heat, your body increases blood flow to the skin. In addition, the skin adapts to this process, making it healthier. A German study found that the skin of regular saunas users could better hold moisture and maintain a healthy skin pH. In addition, these sauna users had less sebum on their foreheads, suggesting that they were less likely to get acne.
Far infrared wavelengths increase the production of collagen (which makes skin supple) and elastin (which makes it elastic), and also improves the delivery of nutrients to the skin via increased blood flow. (Source)
4. Optimizes Your Biological Age
We have two ages: Our chronological age (the actual time we’ve been alive) and our biological age (the rate at which we’re aging on a cellular level).
Most of us have all had the experience of being surprised to find out that someone is far younger than we had imagined — for instance, when an individual we thought was in their late 50s turns out to actually be in their mid-40s,” Dr. Terry Grossman, founder and medical director of the Grossman Wellness Center in Denver, explained for Everyday Health. “And, by the same token, we will occasionally discover that someone is considerably older than we had guessed. The reason for these discrepancies is often because their biological ages are different than their chronological ages.” (Source)
So what makes our biological age older (or younger) than our chronological age? One big factor is the kind of stress in our lives.
5. Relaxation & Stress Reduction & Increased Stress Resilience
Regular sauna use has significant emotional health benefits for people living with chronic stress, too.
Unlike short-term stressful experiences – which produce a rise in cortisol and a physical response followed by a reduction in cortisol after the event – chronic stress often causes our bodies stay in “high alert” stage for hours, days and even sometimes months without a reset.
Since our bodies often can’t distinguish life-threatening situations (like running away from tiger) from non-critical situations (like running late to a non-essential appointment), they react to everything just in case. That’s a problem because:
When you repeatedly experience the mobilization or fight-or-flight stress response in your daily life, it can lead to serious health problems. Chronic stress disrupts nearly every system in your body. It can shut down your immune system, upset your digestive and reproductive systems, raise blood pressure, increase the risk of heart attack and stroke, speed up the aging process and leave you vulnerable to many mental and physical health problems.” (Source)
6. Soothes Sore Muscles and Arthritic pain
Saunas increase heat shock proteins, antioxidant enzymes, and stimulate cellular cleanup (autophagy), which can help our cells function like new. In aging mice, an increase in heat shock proteins help delay aging and improves cognitive function.
Sauna bathing can also increase several anti-aging hormones including human growth hormones and the insulin-growth factor 1. IGF-1, in particular, can really help with injury healing.
Several heat-shock proteins can even help with increasing muscle mass, even without weight training. Through photobiomodulation, infrared therapy has a powerful anti-inflammatory effect that can accelerate injury healing.
In a report in The Annals of Clinical Research Volume 20, Dr. H. Isomäki discusses research results that show benefits of sauna for relief of pain and increased mobility. In the study, the pain relief induced by a sauna was attributed to an increase in the release of anti-inflammatory compounds such as noradrenaline, adrenaline, cortisol and growth hormones, as well as an increase in positive stress on the body, causing it to releases natural pain-killing endorphins. More than 50% of participants reported temporary relief of pain and an increase in mobility, most likely due to the fact that tissues comprised of collagen, such as tendons, fascia, and joint articular capsules, become more flexible when exposed to increased temperatures.
7. Mental Cognition
Heat stress:
Creates brain-derived neurotrophic factor (BDNF), which stimulates neurogenesis (the growth of new brain cells) and protects existing neurons from damage. It also significantly increases norepinephrine levels, a hormone that supports focus and attention.
Infrared saunas can also reduce stress by re-balancing the stress response axis. It can help lower cortisol, and thus helps with stress-related health problems. Saunas also improve the neurotransmitter called norepinephrine, which can help improve cognitive performance.
8. Supports Cardiovascular Health and healthy blood pressure
A review of all of the published scientific literature about saunas shows a strong trend of coronary benefits, most notably in their ability to help normalize blood pressure and reduce the chance of congestive heart failure. In fact, a Harvard review of data showed a potential 40+% reduction in heart attack risk from using a sauna 4-7 times per week. And the benefit went up with increased use. In other words, the study showed that the more often and the longer amount of time a person uses a sauna, the more benefit and on average, the longer that person lives.
Heat conditioning or sauna use resembles cardiovascular exercise in many ways, because the cardiovascular system has to work harder to eliminate the heat. Not only does it increase blood flow, sweating, and cardiovascular fitness, but it also leads to a post-exercise euphoria where you feel relaxed, happy, and experience less pain.
9. Enhances and Supports Immune Function
This is VITALLY important with the events of the world right now. According to Mark Timmerman, M.D. of the North American Sauna Society, “During a sauna session, white blood cells increase in the bloodstream, suggesting an elevation of the body’s natural defense against illness.”
10. Boost Metabolism, help lose weight effortlessly and help gain muscle
Sauna therapy is sometimes called passive cardio because it raises your heart rate in a way that is similar to exercise, or as this Harvard article puts it, “the high temperatures can drive heart rates to levels often achieved by moderate-intensity physical exercise.”
A 30 minute session burns about 600 calories, says this article in the Journal of the American Medical Association, while this study published in the Canadian Journal of Diabetes found that patients receiving far-infrared sauna therapy showed “a trend toward decreased waist circumference.”
Does the time of day a sauna is used affect fat metabolism? Yes. A two-phase study conducted at Binghamton University says yes. When participants used an infrared sauna an average of three times a week, they lost up to 4% body fat in sixteen weeks. One unexpected result was that participants who used the sauna later in the day lost more weight, so they set up a second study to learn more.
In the follow up study, they found that people who used the sauna after 3pm lost the same amount as those in the first study, but in half the time.
They attribute the difference in weight loss results to lowered evening cortisol (which is how things should be if our hormones are balanced), and slightly increased levels of human growth hormone (HGH).
11. Enhances sleep
According to Dr. Michael Breus, a clinical psychologist with a board certification in sleep medicine, the steep drop in body temperature at night is one of the circadian cues that the body takes that it is time to sleep. This explains why a warm bath or a shower before bed can improve sleep quality. Because the sauna typically heats the body up much hotter than a warm shower, it can take the body a few hours to cool down for bed. In order to improve your sleep quality, consider using a sauna session in the afternoon or before dinner in order to allow the body to cool down by bedtime.
A Japanese study also found that far-infrared ray exposure improved sleep quality in both rats and an insomniac human subject.
12. Aids in Athletic Recovery
Growth hormone is crucial for repair and recovery of muscles, and research has shown that two 20-minute sauna sessions separated by a 30-minute cooling period elevated growth hormone levels two-fold over baseline. Two 15-minute sauna sessions at an even warmer temperature separated by a 30-minute cooling period resulted in a five-fold increase in growth hormone.
Perhaps even more nifty is that repeated exposure to whole-body, intermittent hyperthermia through sauna use boosts growth hormone immediately afterward, and two one-hour sauna sessions for 7 days has been shown to increase growth hormone by 16-fold. Yeah, that’s right: you don’t need to go buy fancy supplements or creams to increase growth hormone. You can just make your body hot instead and get a growth hormone increase
13. Boosts autophagy
Research published in Science Daily confirms that sauna can improve cellular health by activating autophagy. The reason is that the heat from a sauna causes some stress on the body which then stimulates this detox process.
14. Helps reduce all cause mortality
“Beyond pleasure and relaxation, evidence suggests that sauna bathing has several health benefits, which include reduction in the risk of vascular diseases such as high blood pressure, cardiovascular disease (CVD), stroke and memory diseases,” said lead author Dr. Jari Laukkanen of the University of Jyvaskyla in Finland.
“Sauna is also related to a lower risk of pulmonary diseases including asthma, pneumonia and chronic obstructive pulmonary disease,” (Source)
Another study suggests men who engaged in frequent sauna use had reduced risks of fatal cardiovascular events and all-cause mortality, according to an article published online by JAMA Internal Medicine. (Source)
Types of Saunas
There are multiple types of saunas, including:
- traditional dry saunas, which can be heated with fire, hot stones, gas, or electricity (popular in Scandinavian or Finnish culture)
- steam saunas, where you can generate steam by applying water on the heating element (often found in spas and gyms)
- infrared saunas, which use invisible light within certain frequencies to penetrate and heat up the body’s tissues directly (smaller home units are available)
Infrared saunas can further be broken down in to 3 types:
Near Infrared Saunas
Higher frequency red light and near infrared light (0.8 – 1.5 µm) can excite energy-producing enzymes in the mitochondria, the powerhouse of the cell. This increases mitochondria function and initiates many healing processes inside the cells, including increasing cellular energy (ATP) production, reducing oxidative stress, and reducing inflammation. (This article discusses more about the specific benefits of near infrared.)
Far Infrared Saunas
While scientists are still trying to understand why the far infrared spectrum has so many health benefits, this light spectrum has more clinical studies supporting its benefits over other infrared bands.
Rather than exciting mitochondria enzymes, far-infrared light (5.6–1000 µm) affects the health of the cells by exciting water molecules. Aside from producing heat, far infrared may also increase mitochondria function by structuring the water molecules that surround the mitochondria.
The mechanism by which infrared saunas work is called photobiomodulation … a big fancy word meaning a form of therapy that utilizes light.
What Is Photobiomodulation?
According to quantum physics, molecules can be excited by specific light frequencies. (The higher frequency the light is, the more energy it carries.) The “excited” molecule then goes through a process to release the energy and return to its normal state, typically in the form of light at a lower frequency.
You can observe this process happening everyday inside of a fluorescent lamp, when a UV light excites chemicals coating the inside of the bulbs to emit visible light.
Photobiomodulation is when living organisms utilize this process. This is where the distinction between near and far infrared comes in:
It is important for you to have a basic idea of what an infrared sauna is, and how it differs from dry saunas or steam rooms, especially if you haven’t jumped on the sauna bandwagon yet.
Basically, an infrared sauna is a type of sauna that uses light to create heat. These saunas are sometimes also called far-infrared saunas, and the “far” simply describes where the infrared waves fall on the light spectrum.
A traditional “dry sauna” uses heat from rocks or other heating elements to warm the air, which in turn warms your body. So a dry sauna must rely only on indirect means of heat: first, convection (air currents) and then, conduction (direct contact of hot air with the skin) to produce its heating effect.
*But because an infrared sauna instead relies upon light, it can heat your body directly without significantly warming the air around you, and the light waves from the infrared sauna penetrate deep (1-3 inches) into your body for a heating effect that allows more activation of your sweat glands compared to dry sauna. So an infrared sauna doesn't feel as hot as a dry sauna, but you sweat as much or more, which I love!
In the book Beyond Antibiotics, Dr. Michael A. Schmidt explains the benefits of the slightly lower temperature of an infrared sauna like this:
“Saunas are being used by some doctors to stimulate the release of toxins from the bodies of their patients. They have found that a lower temperature (105º-130ºF) sauna taken for a longer duration is most beneficial. These low temperatures stimulate a fat sweat, which eliminates toxins stored in fat, as opposed to the high temperature sauna, which encourages a water sweat.”
The Problem With Infrared Saunas
Unfortunately, for most people, it's not the slightly lower levels of heat that tend to be the problem with an infrared sauna. Instead, it's the fact that most infrared saunas are concentrated hothouses chock full of Electromagnetic Fields (EMF), basically turning what is supposed to be a detoxification and longevity-enhancing experience into the equivalent of hanging out in a a microwave or perched inside a giant WiFi router, leaving you with cell damage, brain fog and inflammation after your sauna session.
You’ve probably heard of EMF before, but here's a quick reminder: EMF are energy waves with frequencies below 300 hertz or cycles per second. Unless you live on a pristine Himalayan mountaintop, the electromagnetic fields you probably encounter daily are from things such as power lines, radar and microwave towers, television and computer screens, motors, fluorescent lights, microwave ovens, cell phones, electric blankets, house wiring and hundreds of other common electrical devices.
Health effects associated with EMF include:
- Memory Loss
- Depression
- Loss of Energy
- Irritability
- Inability To Concentrate
- Weakened Immune System
- Chronic Fatigue
- Headaches
In case you want to investigate this more for yourself, the following are links to more information about the effects of EMF:
1.) US Center for Disease Control Fact Sheet about EMF
2.) World Health Organization – International EMF Project
3.) Good Mercola article on EMF
4.) General EMF Info
5.) EMF Journal Action Alert regarding EMF levels and Cell Phone use
And finally, for the ultimate guide to EMF, I'd recommend the book “Zapped: Why Your Cell Phone Shouldn't Be Your Alarm Clock and 1,268 Ways to Outsmart the Hazards of Electronic Pollution“.
So for my own personal infrared sauna, I chose a model (I have the Sanctuary 3) that has a type of heater called a “True Wave II”, which contains a carbon based infrared heater with virtually no EMF. It’s made by (Clearlight) Heal With Heat, using a manufacturing process that allows them to cancel out EMF to levels that are nearly undetectable.
Using ultra-sensitive EMF testing equipment, all of the True Wave heaters inside a Heal With Heat (CL) sauna are tested to ensure low and safe levels of EMF. EMF is measured in milligauss (mG), and when measuring with a gauss meter, your exposure to EMF should not exceed 3 milligauss. This level is based on recommendations from both the EPA (U.S. Environmental Protection Agency) and also the Swedish standards for EMF.
You can see the testing below performed by EMF testing lab “VitaTech Electromagnetics”. It’s pretty shocking how high the levels of EMF are in some saunas. You can download the full test report .pdf fromVitaTech by clicking here. The EMF readings below are measured directly on the heater, and again, it's important to understand that where you are seated in the sauna, the levels are virtually zero, since you do not sit on top of the heater.
The problem with most infrared saunas is that, in addition to providing you with very low levels of the actual near and far infrared rays you desire…
…they microwave your body with damaging EMF radiation. This is not good!
In contrast, consider all the features that the Heal With Heat (CL) sauna provides.
- True Wave Heaters: Each Health With Heat sauna comes with proprietary True Wave™ high output hybrid carbon-ceramic far infrared heaters. Heaters can be found on the back wall, front wall, side walls with calf heaters, beneath the bench, and beneath the floor. The ideal sauna will have heaters surrounding you on all walls, under bench and under floor. Heal With Heat (CL) sauna has this on every model.
- Full Spectrum Heaters: True Wave™ Full Spectrum infrared heaters with the highest output of near infrared, mid infrared and far infrared available. At 500w per heater delivering approximately 1/3 near infrared, 1/3 mid infrared and 1/3 far infrared, these heaters are 25x more powerful than those of the nearest competitor. Two of these heaters come standard with every Sanctuary Sauna and with all 2017 Premier Saunas a 300w Full Spectrum heater can be easily added to the sauna. While their competitor's display shows various programs suggesting they offer different benefits (i.e. heart health, weight loss, cardio, detox, etc.) they believe you should receive all these health benefits in every session. They see competitor's “program selection” as more gimmicky than of actual benefit and verified science and believe that due to the strength of the heaters, in a Heal With Heat (CL) sauna, you will receive all the benefits attributed to infrared saunas, all the time.
- Ultra low EMF: Heal With Heat (CL) offers the first independently tested ultra low EMF heater. Each Heal With Heat sauna has patent pending virtually EMF free infrared heating technology. Heal With Heat (CL) was the pioneer of low EMF carbon heaters in the sauna industry. They offered low EMF heaters many years before their competitors had any concern about EMF radiation. All their sauna models are ultra-low EMF – in fact where you're sitting the EMF levels are virtually zero. This is just one of the many areas where Clearlight continues to be the front runner.
- ELF Shielding: Just as important as eliminating EMF, Heal With Heat (CL) is the only infrared sauna company in the industry that shields against ELF (extremely low frequencies.) All Heal With Heat (CL) saunas are shielded from high levels of EMF and ELF. It's their commitment to offer the safest possible environment for each of their customers.
- Eco Certified Wood: Select your choice of Eco Certified sustainably harvested Canadian Cedar Wood or North American Basswood.
- Hot Yoga Sauna: Heal With Heat (CL) was the first to come out with a “Hot Yoga” sauna cabin. The 2 benches in the Sanctuary-Yoga sauna are easily removed to create a large open space to work out, stretch and do yoga. Set it up with (2) benches in, (2) benches out, or try one bench in and one bench out. With heaters that go all the way to the sauna floor, you'll work up a sweat in no time during your work out.
- Bluetooth Sound System: Each sauna comes standard with Bluetooth sound system, Nakamichi speakers and auxiliary input. And yes, the bluetooth can be disabled if you desire!
- Chromotherapy Lighting: Basic Chromotherapy lighting with all Premier Saunas and Advanced Medical Grade Chromotherapy lighting in all Sanctuary Saunas. Advanced Medical Grade Chromotherapy is available as an add-on for all Premier Saunas.
- Reversible Benches: Reversible ergonomic bench that's flat on one side and ergonomically curved for exceptional comfort on the other side. Flip it and try both!
- Lifetime Warranty: Complete Limited Lifetime Warranty on the entire sauna and all its components for the lifetime of the original owner. This Lifetime Warranty is backed by their 20 years in business. Most sauna companies say they have a Lifetime Warranty but in fine print at the bottom of their warranties it says, “Lifetime is defined as 7 years.” They don't play games like this. When shopping for a sauna, be sure to read the entire warranty.
- Doctor Designed: Heal With Heat (CL) Saunas are designed by a doctor (Dr. Raleigh Duncan), not simply endorsed by a doctor.
- Highest Integrity and Excellent Customer Service: In business for over 20 years with an A+ rating with the Better Business Bureau.
As you can see, nothing comes close to a Heal With Heat (CL) sauna for safety, efficacy, detoxification, hormone balance, skin health, cardiovascular fitness and all the other benefits of infrared!
Risks & Cautions for Sauna Use
Though sauna use is generally considered safe, anyone considering sauna use should absolutely check with a doctor or medical professional first, as some people have genetic conditions that can lead to overheating and health problems from sauna use.
Common sense cautions also include avoiding direct contact with heating elements to avoid burns, not using a sauna for more than the recommended amount of time, or using a sauna after alcohol use or exercise.
Anyone new to sauna use should start off gently at a lower temperature and shorter periods, and with the door open, and gradually increase the temperature and duration of sauna use. Take breaks or exit if you don’t feel well. Remember to hydrate and replace electrolytes accordingly during and after your sauna session.
Safe for Pregnancy?
While there are concerns that heat exposure may harm babies in utero, studies show that saunas typically do not pose problems in healthy pregnancies.
How Often Should You Sauna & for How Long?
Many Finnish people use the sauna daily, so saunas are generally safe to use on a daily basis for healthy people.
Most of the research agrees that as long as a person is healthy and can tolerate saunas, regular use can be beneficial. In studies, 2-7 sauna sessions per week, of 15-30 minutes of optimal temperatures at 160-212 Fahrenheit (with a bonus combined with cold) showed the biggest results in all of the above categories. Always start slow, and slowing increase temperature and session time.
Heal With Heat (CL) saunas are the only sauna used and endorsed by Melissa Malinowski, ND, including their “Sanctuary” version, which is the Tesla of all sauna's, that allows her to do yoga, stretching, meditation, detox friend/colleague visits. They have a 100% lifetime warranty and come in a variety of sizes, shapes & budgets. Click here to order your Heal With Heat (CL) sauna now and **use discount code “naturopath melissa” to get the best discounted price with Heal With Heat! If you do order, be sure to let her know, she has something for you.
As always, this is not personal medical advice and I always recommend that you talk with your doctor before implementing any new therapies.
Thanks for sharing the benefits of saunas in details.
My pleasure David, thank you!