The Health Benefits of an Infrared Sauna

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Jessica Feagin | UAB School of Education Intern

Photo by Amar Preciado on Pexels.com

An infrared sauna uses steam or heat to create an environment that will increase your core body temperature. While using an infrared sauna, you’ll sweat, and your heart rate will increase to pump more blood to your skin, which is your body’s way of cooling you down. An infrared sauna mimics the effects of physical activity and provides similar health benefits as exercise (“Health benefits of infrared saunas,” 2021).

It has been shown in studies that infrared saunas can help boost heart health and decrease blood pressure. Researchers compared the physical response of a sauna session to a moderate-paced walk. An infrared sauna can speed up muscle recovery following exercising for improved blood circulation. Infrared saunas can also be used for meditation and help decrease stress, anxiety, and depression. Better sleep has also been linked to sauna use. There is evidence that using an infrared sauna regularly can help avoid the common cold and reduce oxidative stress related to cardiovascular disease, degenerative diseases, and cancer (“Why infrared saunas are ‘Cooler’ than traditional saunas,” 2022).

Healthline (Lindberg, n.d.) has provided some tips on how to use an infrared sauna:

  • Make sure you are hydrated before going into the sauna. You can bring water into the sauna with you.
  • If it is your first time using the infrared sauna, you want to start at 100 degrees Fahrenheit for a few sessions and increase the temperature each session until you reach 150 degrees Fahrenheit.
  • For the first session, start with 10 to 15 minutes. Afterward, you can add time to each session until you reach the recommended time of 20 to 30 minutes.
  • You can dress in whatever you decide. Some people prefer to go naked, and some wear bathing suits.
  • After your session, it is recommended that you take your time and let your body cool down. After your body cools down, feel free to take a shower.
  • It is recommended to use the sauna three to four days per week.
  • Avoid using the sauna if you’ve been drinking alcohol
  • If you feel lightheaded when you stand up while getting out, make sure you get up slowly and sit down once you get out. Make sure to drink your water.

My husband purchased a portable infrared sauna from Amazon to be used in our home. After using the sauna, I feel relaxed, and I feel that it has helped with my weight loss journey. In addition, my husband feels the infrared sauna has helped improve his knee pain due to blood circulation from using the sauna. Everyone may experience different effects from using an infrared sauna. However, it has known health benefits, so it won’t hurt to try it. It can be purchased online, and it can be found in some fitness spas. Have you experienced using an infrared sauna?

References

Health benefits of infrared saunas. (2021, April 29). WebMD. https://www.webmd.com/balance/health-benefits-of-infrared-saunas

Lindberg, S. (n.d.). Infrared sauna benefits: 9 reasons saunas are good for your health. Healthline. https://www.healthline.com/health/infrared-sauna-benefits

Why infrared saunas are ‘Cooler’ than traditional saunas. (2022, April 14). Cleveland Clinic. https://health.clevelandclinic.org/infrared-sauna-benefits/

Hugs can Impact your Health!

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By Jessica Feagin | Intern and UAB Community Health and Human Services Student

Photo by August de Richelieu on Pexels.com

I love a great big hug from my family and friends. To me, hugs provide comfort, security, and love. Hugs are more than just a friendly greeting; surprisingly, they can be a powerful booster for your health. A hug releases several hormones, such as oxytocin, serotonin, and dopamine, which help lowers anxiety, stress, and blood pressure (Kumar & MBBS, n.d.). A ten-second hug helps the body fight infections and lessens depression and tiredness. A twenty-second hug reduces the harmful effects of stress and boosts heart health. Increasing the hug ratio results in better immunity, decreased cravings, and improved healing.

Hugs may boost your heart health. A study of 200 participants was split into groups. The first group had romantic partners hold hands for ten minutes, followed by a twenty-second hug with each other, and the second group just sat in silence for ten minutes and twenty seconds. The participants in the first group showed reductions in blood pressure and heart rate than the second group (Cirino, n.d.).

Hugging improves our sleep, as gentle touch lowers the hormone cortisol levels. Cortisol is an essential regulator of our sleep-wake cycle. Hugs could also help us fight off infections. Through regulation of the hormones cortisol and oxytocin, hugging can affect our body’s immune response. High-stress levels can suppress our ability to fight infections (“Four ways hugs are good for your health,” n.d.).

Not only does hugging impact the health of adults, but there are also substantial amounts of research that have shown that skin-to-skin contact, such as hugging between mother and baby, can yield benefits such as improved sleep, reduced crying, reduced anxiety, sense of body ownership, and correct production of growth hormone. Hugging a newborn increases weight and improves overall development (Kumar & MBBS, n.d.).

Hugging can impact your health and have many benefits. Hugging is easy, quick, and free. Everyone can benefit from a hug, even if you give yourself a big squeeze. Hugging is something everyone can do, so be sure to get your hugs every single day.

References:

Cirino, E. (n.d.). Why you should get (and give) more hugs. Healthline. https://www.healthline.com/health/hugging-benefits

Four ways hugs are good for your health. (n.d.). Greater Good. https://greatergood.berkeley.edu/article/item/four_ways_hugs_are_good_for_your_health

Kumar, K., & MBBS. (n.d.). How do hugs make you feel? Eleven benefits of a proper deep hug. MedicineNet. https://www.medicinenet.com/how_do_hugs_make_you_feel/article.htm