The Modern Path to Ancient Healing: Infrared Sauna
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In the quest to manage my RA symptoms, I've tried all sorts of things -- different doctors, various tools and a bunch of supplements. Some of them seemed to help and some were less than useful.
I’m going to start off with the latest thing I tried, Infrared Saunas. I must admit this infrared sauna blanket was a bit of an impulse purchase during prime week. But I was hopeful it would aid in not only my pain management but stress management as well. I need something else to manage stress when I'm not traveling about.
I experienced a more official version of this type of sauna before at a colon cleanse spa, but we don't need to get into that.
So, what is an Infrared Sauna? Unlike a traditional sauna which heats the surrounding air, infrared saunas use electromagnetic radiation to warm your body directly.(1)
You can find these in health spas, doctor's offices or even get one for your home. Home versions usually come as a blanket or a tent. If you really have some coin and space, you can splurge on a full-on sauna. I have neither, so I opted for a blanket.
Saunas have been used for centuries for the touted health benefits. Some of those benefits include:
increased relaxation
detoxification
weight loss
improved circulation and heart health
relief from joint pain such as arthritis
This was the main benefit that caught my attention. I bought this at a period when my joint pain was particularly intense, but I wasn't ready to start more intense medical treatment.
I figured even if it didn't help with the joint pain, the relaxation and muscle loosening to get deeper into my stretches would still justify the purchase.
I'm also not working out as much right now, aside from my daily walks, so the heart health boost is appealing. Some studies suggest these saunas trigger a similar response to moderate exercise.(2)
Purchased! Within 2 days, thank you Prime, my sauna was here and my cousin immediately laughed at my purchase and me.
Before using it I read through the instructions. Yes, I am one of those people that actually reads through the pamphlets. It provided a list of things to ensure you do before and after the treatment for safety and benefits.
Using your Sauna
Drink water. Before hopping into your sauna, make sure you are well hydrated. I always keep water close by for my longer sessions. The sauna blanket I use has openings for the arms, so you can grab water.
Choose your temperature. The temperature range can go from 100°F to 180°F. I started at 130°F ,which is the lowest setting to get the perceived benefit of joint pain relief. Now I go up to 160°F. Ya'll, trust me, I be sweating!
My cousin used it once and cranked it to the max. She near cooked herself, so be careful.
113°F - 120°F = Soothes and relaxes
121°F - 131°F = Reduces inflammation
132°F - 176°F Boosts detox and fat loss
Choose your time length. I started with the minimum recommended time of 20 minutes. At 130°F, 20 minutes didn't give me a good sweat. I’m not a big sweater though. Once I increased it to 30 minutes at the same temp, I really started to feel the affects.
Choose your clothing. The manufacturer recommends you wear loose fitting clothing for the blanket. I generally wear a loose t-shirt and shorts.
If you get a tent, or go to a professional however, you may opt for a bathing suit or au naturale.
Sauna location. You need to place your sauna on a flat surface. Though the inside gets nice and hot, I've noticed the outside is fairly undisturbed. I lay mine out on the couch and elevate my feet on the arm. You can also opt for the floor or bed.
Sauna time. Now is your time for prime relaxation. I usually watch TV, but do whatever helps you unwind. Most saunas have an automatic shut off time, but you still want to make sure you do not fall asleep while using it.
All done. This is a great time for some deep stretching since your muscles are nice and warm. I like to do some basic yoga poses, focusing on my knees and hips, where I've been having pain.
After cooling down, I clean up and put away the sauna, and hop into the shower. And of course, I rehydrate with some cool water.
Decide schedule. When I first started I was doing it about twice per week. Unfortunately I'm not the most consistent, but for a while, I managed to do it every other day.
My experience
While sitting in the sauna, my body is in total bliss. The heat feels amazing and you can definitely tell it's penetrating deep in comparison to steam saunas. My joint pain instantly decreases.
However, laying still for 30 minutes is a bit much for me. I notice I need to bend my knees a bit, which isn't surprising. If you've ever had massages, you know they give you a pillow under your knees. If you have something to elevate your legs, I would suggest implementing it.
The sauna itself has a nice heat distribution overall. At higher temperatures there are some heat pockets,but nothing that burns my skin. If it's too much, some longer loose pants will help.
After the sauna, I feel looser and relaxed. I can get deep into my stretches and feel incredibly flexible. Plus my skin is glowy and soft! My body cools down and dries up quickly.
But here's the thing: I don't find the benefits to last long. Pretty much after I cool down, the pain starts to return albeit maybe slightly decreased.
Overall, I absolutely love how the sauna feels and how relaxed my body feels afterwards. I'm determined to make it a more regular part of my wellness routine. However, I’ve been straightening my hair more recently, which has decreased my usage. I pay too much to just sweat my hair out.
It's now one of the first things I run to when I get home from a trip. After dealing with the physical exertion, it's been a welcome addition there.
The jury's still out on the long term benefits of sauna usage for pain relief, however the immediate relief, relaxation and cardiovascular benefits make this a worthwhile addition to a wellness routine.
