Infrared therapy has become increasingly prevalent in recent years. Since their discovery, infrared waves have found a wide range of applications across various fields, from night vision devices and thermographic cameras to heating systems, meteorology, and communications. Infrared technology is even present in everyday items like remote controls and has now made its mark in the wellness industry. The rise of infrared saunas has gained significant attention, with celebrities such as Lady Gaga, Kendall Jenner, and Gwyneth Paltrow advocating for their benefits. In this article, we will explore the fundamentals of infrared waves and how they can enhance your health.
What Is Infrared?
Infrared waves are part of the electromagnetic spectrum, similar to visible light, but with longer wavelengths that make them invisible to the human eye. While we can't see infrared waves, they are still active and effective. Humans can only perceive a small fraction of the electromagnetic spectrum; rays like ultraviolet and X-rays are also invisible [ 2].
Thanks to its longer wavelength, infrared can penetrate the body’s tissues and generate heat by causing water molecules within cells to vibrate [3]. This microscopic vibration produces heat, warming the body from within and prompting sweating. This is why infrared waves are commonly used in saunas to raise core body temperature.
How Does Infrared Light Affect Your Body?
Extensive research has been conducted to understand how infrared light benefits the human body. A key finding relates to the stimulation of the mitochondria—often referred to as the "powerhouse" of cells. Infrared light enhances mitochondrial activity, boosting energy production, which benefits overall bodily function in a variety of ways [4].
Cardiovascular Benefits of Infrared Light
Cardiovascular diseases are the leading cause of death globally, but infrared therapy has shown promise in reducing associated risks. Studies suggest this treatment can lower cholesterol levels, reduce inflammation, and diminish the risk of hypertension and strokes [5]. Infrared therapy has also been beneficial for individuals with congestive heart failure, a condition with limited treatment options. By improving quality of life, it offers a welcome solution for these patients [6].
Infrared Therapy for Autoimmune Disorders
Autoimmune disorders can be difficult to manage and greatly affect quality of life. Infrared therapy has been used successfully to alleviate symptoms in patients with conditions like rheumatoid arthritis and ankylosing spondylitis. Many patients report reduced pain and stiffness, potentially due to the therapy’s ability to promote blood vessel dilation, allowing more oxygen and nutrients to reach muscles and joints. Additionally, infrared therapy helps manage stress, anxiety, and sleep patterns, which are critical for managing autoimmune conditions [7].
Enhancing Skin Health with Infrared Therapy
Infrared therapy can also improve skin appearance. Research shows that exposure to infrared light increases collagen production, which helps reduce the appearance of fine lines and wrinkles. Collagen, a protein essential for firm and youthful skin, decreases with age, so infrared therapy is a potential method to slow the signs of aging [8].
Boosting Athletic Performance
Infrared therapy is also a recommended treatment for athletes seeking to improve endurance and recovery. By promoting better sleep and reducing inflammation, infrared therapy helps muscles recover more efficiently after strenuous exercise. It has also been linked to increased growth hormone levels, which aid in tissue repair and muscle growth, ultimately enhancing performance and reducing post-exercise soreness [9].
How Can You Benefit from Infrared Therapy?
Given the wide range of benefits infrared therapy offers, it’s worth considering as part of a wellness routine. Infrared saunas, in particular, provide a convenient option. Unlike traditional saunas, which rely on heating the air around you, infrared saunas use infrared waves to directly heat your body. This makes them more tolerable since the surrounding air doesn’t reach extreme temperatures. Incorporating infrared sauna sessions into your routine, whether post-workout or before bed, can greatly enhance overall health, leaving you feeling rejuvenated and invigorated.
References:
[1] Malacoff Julia. "The Pain Relief Method Lady Gaga Swears By." Shape.com. Shape Magazine, https://www.shape.com/celebrities/news/pain-relief-method-lady-gaga-swears.
[2] Dold Brian. (2016). "Infrared Radiation in Modern Technology." Researchgate.net, Research Gate, April 2016, https://www.researchgate.net/publication/301553918_Infrared_Radiation_in_Modern_Technology.
[3] Aboud Salam, Altermimi Ammar, Al-Hilphy Asaad, Yi-Chen Lee, Cacciola Francesco. (2019). "A Comprehensive Review on Infrared Heating Applications in Food Processing." Ncbi.nlm.nih.gov, National Center for Biotechnological Information, November 2019, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6891297/.
[4] Vatansever Fatma, Hamblin Michael R. (2012) "Far infrared radiation (FIR): its biological effects and medical applications." Ncbi.nlm.nih.gov, National Center For Biotechnology Information, 16 October 2012, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3699878/ .
[5] Laukkanen JA, Laukkanen T, Kunutsor SK. (2018). "Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence" Ncbi.nlm.nih.gov, National Center for Biotechnology Information, August 2018, https://www.ncbi.nlm.nih.gov/pubmed/30077204.
[6] Bauer Brent. (2017). "What is an infrared sauna? Does it have health benefits?" Mayoclinic.org, Mayo Clinic, 7 June 2017, https://www.mayoclinic.org/healthy-lifestyle/consumer-health/expert-answers/infrared-sauna/faq-20057954.
[7] Oosterveld FG, Rasker JJ, Floors M, Landkroon R, van Rennes B, Zwijnenberg J, van de Laar MA, Koel GJ. (2009) "Infrared sauna in patients with rheumatoid arthritis and ankylosing spondylitis. A pilot study showing good tolerance, short-term improvement of pain and stiffness, and a trend toward long-term beneficial effects." Ncbi.nlm.nih.gov, National Center for Biotechnology Information, January 2009, https://www.ncbi.nlm.nih.gov/pubmed/18685882.
[8] Pinar Avci, Asheesh Gupta, Magesh Sadavisam, Daniela Vecchio, Zeev Pam, Nadav Pam Michael Hamblin. (2013). "Low-level laser (light) therapy (LLLT) in skin: stimulating, healing, restoring.", March 2013, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4126803/.
[9] Hussain Joy, Cohen Marc. (2018). "Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review." Ncbi.nlm.nih.gov, National Center for Biotechnological Information, 34 April 2018 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5941775/.