Our Favourite Winter Self-Care Ritual
Few things combine warmth and relaxation as effectively as infrared sauna sessions. Saunas are a wonderful way to spend “me” time, especially during the winter months. Not only are they a great self-care practice for stress-reduction, but also for taking care of your skin, circulation and immune system- all of which need a little extra care during this time of year!
Infrared saunas are a safe and effective therapy that take advantage of the skin’s detoxification system.
What is an Infrared Sauna?
A traditional sauna uses heat to warm the air, which in turn warms your body. In contrast, an infrared sauna is a type of sauna that uses infrared radiant energy (light) to create heat that penetrates more deeply than warmed air. This radiant heat is able to produce a healthy purifying sweat at lower temperatures, typically between 40-60 degrees Celsius. This lower temperature environment is more tolerable and comfortable, allowing you to stay in the sauna longer while increasing your core body temperature. This feature also makes it accessible to people who can’t tolerate the heat of a conventional sauna. Infrared saunas produce 2-3x times more sweat compared to conventional saunas.
Health Benefits:
- Enhances circulation and oxygenation of tissues
- Enhances metabolism and increases the activity of the immune system
- Stimulates the lymphatic system to get rid of waste
- Helps to restore normal autonomic nervous system function
- Increases the number of white blood cells
- Opens nasal passages and assists drainage of the sinuses
- Stimulates dilation of peripheral blood vessels thus relieving pain and speeding the healing associated with inflammation
- Remarkably decreases the pain of fibromyalgia, arthritis and muscle tension
- Burns calories, thus aiding in weight loss
- Helps decrease muscle soreness and increase recovery from strength-training sessions
- Beneficial for cardiovascular health and high blood pressure
- Repeated use of the sauna restores the ability of the skin to eliminate toxins
Infrared Sauna Tips for Beginners:
If you’re interested in exploring the benefits of infrared saunas, here are a few things to keep in mind:
- Start slowly. It doesn’t feel as hot when you walk into an infrared sauna, so you may feel inclined to stay in there a long time right off the bat. You need to acclimatize yourself – start off by sitting for 10-15 minutes and work your way up from there.
- Stay hydrated. Ensure you drink enough to stay hydrated, as you’ll lose fluid through sweating. Water is a great option, but you can also stayed hydrated with coconut water or chilled herbal teas.
- Add Electrolytes. Replenish any lost electrolytes before, during and after the sauna to replace the loss of fluid. Try making a homemade sports drink of your own (see recipe below).
- Listen to your body. Our bodies are smart and will start to show signs if they’re unhappy. Pay attention to how you’re feeling. Warm and sweaty is OK – but if you feel excessively thirsty, dizzy, nauseous, headache-y, or any other symptom that doesn’t feel right, get out of the sauna.
- Don’t eat a huge meal. You wouldn’t gorge before going for a run or other vigorous exercise – it’s best to sit in a sauna on a light or empty stomach.
- Rinse off in a clean shower afterwards. With all of the impurities released during a sauna we want to ensure they are washed away.
Ways to Increase the Benefits of an Infrared Sauna Program:
- Prior to starting a sauna program, correct any constipation concerns as the mobilization of toxins will also stimulate the body to release additional toxins through the bowels.
- Maintain an alkaline diet with ample fresh fruit and vegetables. Avoid alcohol while on the program.
- Incorporate 20-30 minutes of aerobic or rebounding exercise before your sauna to increase the circulation of blood and lymph.
- Do dry skin brushing after exercise and right before the sauna to open the pores on the skin to allow a greater release of toxins.
- Use your time in the sauna to meditate, do deep breathing and to relax. It is not recommended that you spend this time reading or working.
- When you are done your sauna take a warm or cool shower and rest for 5 to 10 minutes. Avoid the use of soap, creams or lotions after a sauna as the soap may leave a film or clog your pores.
- Work with your naturopathic doctor to determine the benefits of including a digestive, liver or kidney cleanse at the same time.
Cautions:
- Refrain from sauna use when pregnant
- If you have any metal pins, artificial joints or surgical implants consult with your ND prior to starting a sauna program
- Hemophiliacs and anyone predisposed to hemorrhage should avoid sauna usage or any type of healing that would induce vasodilation, which can potentiate the tendency to bleed
- Fever or flu
- Seizure conditions
- Always use a sauna where there is supervision
Far-infrared light is considered gentle radiant heat, so although it can penetrate up to 1.5 inches beneath the skin, it isn’t painful and does not damage skin or cause sunburn. In fact, infrared saunas seem to be safe for the majority of people, even those with cardiovascular concerns. That being said, it’s still a good idea to talk to your naturopathic doctor or health care practitioner about starting treatments with infrared saunas.
If you have any questions about how a sauna detoxification program can benefit you, speak to one of our NDs. It’s really the perfect way to stay warm and chill out this winter!
