Saunas are loved worldwide as a way to warm up, relax, and boost performance and recovery when it comes to exercise. In fact, research suggests regular sauna sessions can slow ageing and ultimately help you live a longer, healthier life.
However, there are two types of saunas that currently divide opinion.
Traditional saunas are rumoured to date back to 7000 BC, but with the introduction of infrared saunas in 1965, which one is better for your health and wellness? And, more importantly, which one is more likely to extend your lifespan?
Let’s investigate together.
What’s a Sauna?
It’s likely everyone has been in a sauna at least once in their life. The idea actually originated in Finland and is an essential part of Finnish culture.
The word sauna comes from the Sámi word “soudnje,” which translates to “pit in the ground.” This is because the first saunas were pits dug into the ground where a fire could be built with stones to help people keep warm in the cold climate. The sauna then evolved to be used for a variety of purposes, from socialising to giving birth.
What’s the Difference Between Traditional and Infrared Saunas?
Nowadays, Finnish-style saunas use conventional electric heating. The air is heated to a high temperature from 176 to 200 degrees Fahrenheit, which then heats your skin and body temperature.
Infrared saunas, on the other hand, work by emitting infrared radiation or light. As these wavelengths are invisible to the human eye, they’re experienced as heat. They penetrate the skin and heat your body without heating the air as much as traditional saunas.
The highest temperature of an infrared sauna is between 113 to 140 degrees Fahrenheit, which is significantly lower than a traditional sauna. The intense heat of a traditional sauna means that you can only cope with a 15-20 minute session, whereas you may spend up to 45 minutes in an infrared sauna.
Traditional Sauna Benefits
As Finnish-style saunas have been around much longer than infrared saunas, there have been a lot more studies to confirm their health benefits.
Stress Adaptation
Stress ages the body faster by increasing your biological age. Chronic stress is linked to a wide range of health issues, including heart disease, weakened immunity and mental health disorders.
With traditional saunas, your body responds to the stress of the heat by initiating hormesis, an antioxidant and cellular repair response. If you use saunas regularly, your body will be able to tolerate future stressors better.
Improved Cardiovascular Health
Regular use of traditional saunas has been linked to improved heart health, reduced blood pressure and a lower risk of heart disease and stroke, thus boosting life expectancy. This is due to heat exposure having a positive effect on the cardiovascular system, elevating your heart rate, decreasing blood pressure and improving blood flow.
Brain Health
In addition to cardiovascular health, saunas can improve brain health. Frequent use has been associated with a reduced risk of developing Alzheimer’s disease, dementia and other neurodegenerative diseases.
Chronic Pain and Fatigue
Saunas can help chronic conditions such as pain and fatigue over time, according to some clinical studies. They are particularly beneficial for those dealing with fibromyalgia, rheumatoid arthritis and chronic fatigue syndrome.
Sweating and Detox
Sweating is one of the primary effects of sauna exposure, with the body redirecting a significant portion of blood flow to the skin. This response not only facilitates sweating but may also support the body’s detoxification processes by helping eliminate heavy metals, chemicals, and toxins.
Hormone Regulation
Sauna sessions have been found to influence hormone levels. This includes an increase in the growth hormone, which aids cell regeneration and reproduction, and a reduction in fasting blood glucose.
Relaxation and Mood Enhancement
In terms of mental health, sauna use encourages the release of feel-good endorphins, which can boost mood. Additionally, the experience of simply sitting in a sauna for a while offers a calming, meditative effect.
Having a positive emotional state, in general, can also contribute to increased longevity. How? Those who are happy often have better immune responses, making them more resilient to infections and illnesses.
Infrared Sauna Benefits
Due to their lower operating temperatures, infrared saunas are more tolerable for those who are sensitive to extreme heat. They do offer some key benefits over traditional saunas.
Deeper Tissue Penetration
Infrared saunas are known for their ability to penetrate deeper into the skin and tissues (up to 1.5 inches), targeting muscles and joints more effectively. This is especially helpful for people with muscle soreness, joint pain or conditions like arthritis.
In addition, when using infrared saunas for four weeks, clinical trials have found improvements in fatigue and wellbeing amongst individuals with chronic fatigue syndrome.
Reduced Stress, Anxiety and Depression
The deep tissue warming from infrared saunas can promote muscle relaxation, ease tension and help alleviate physical symptoms of stress and anxiety. This can make you feel even more calm and content.
Plus, the gradual heat build-up that comes with infrared saunas is less likely to feel overwhelming compared with traditional saunas, making it easier to relax mentally and physically.
More Efficient Detoxification
Like we mentioned earlier, sweating helps eliminate toxins such as heavy metals and chemicals from the body. Infrared saunas promote a deeper sweat at lower temperatures, which some believe leads to a more effective detoxification process.
Cardiovascular Benefits
Both types of saunas can support cardiovascular health, but some studies suggest that infrared saunas might be particularly beneficial for improving circulation and supporting heart health. They simulate the effects of moderate exercise, increasing heart rate and blood flow, without the need for high heat.
Furthermore, one study showed that just two weeks of infrared sauna therapy improved disease status, walking distances and heart sizes for patients with congestive heart failure.
Traditional Vs Infrared Saunas: Which Is the Best for Longevity?
Both traditional and infrared saunas offer significant health benefits that support longevity, including improved cardiovascular health, stress reduction and detoxification.
For those looking for a sauna they can use frequently and comfortably for long-term health, infrared saunas may be the better choice. That said, if you prefer a more intense sauna experience with stronger cardiovascular benefits, traditional saunas might be the way to go.
Ultimately, it all comes down to personal preference, health goals and how well each type of sauna fits into your lifestyle. Either way, keep in mind that both can contribute positively to longevity when used regularly.
