How Long Should You Sauna For Detoxification Benefits?

Benefits Of A Sauna: Detoxification 101


Clearlight would like to remind users that this should not be taken as direct medical advice, and you should always consult a licensed health practitioner before making any significant changes to your lifestyle or existing pain treatment regimen. In the blog post, we referred to a clinical study that used a cabin sauna and measured its temperature to demonstrate the practical applications of using the sauna and the outcomes that were observed during the experiment. It is important to note that the benefits are not derived from the temperature of the sauna cabin itself, but rather from the increase in the body's core temperature, and the cabin temperature serves only as a means to raise the body temperature in a controlled manner for the purposes of the study. This fact is supported by peer-reviewed studies that outline specific requirements for duration, frequency and cabin temperature for the safe and effective use of a sauna.

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Step into the incredible world of infrared therapy, where only a few moments of sweat can stimulate your body's natural detoxification processes.

Not only is it possible to reap the rewards of infrared sauna detoxification by simply sitting and sweating for a short period of time, but additional activities can also be added to maximise the effect.

From nourishing diets to toxin binders and supplements, and exercises, there are plenty of ways to truly experience the power of infrared light treatments for detox.

Let us take you on a journey to discover how these remarkable treatments can help reset your health goals.

How Long Should You Stay In A Sauna To Detox?

For detoxification, sauna bathers should stay for at least 15 - 25 minutes, at 50 - 60ºC for any detoxification benefits. This amount of time spent in a sauna should be repeated a minimum of 3 times per week in order to gain momentum with your body's natural detoxification pathways. For frequent sauna bathers, it is recommended to extend the time spent in an infrared sauna up to 30 - 45 minutes for each sauna session.
This clinical study that utilised a cabin sauna along with measuring its temperature to provide insight into the practical applications of using a sauna and the resultant outcomes is for reference on how to detoxify in the sauna. The benefits are not provided by the temperature of the sauna cabin, but by increasing core body temperature, where the cabin temperature merely serves to raise the body temperature in a controlled environment.

Bear in mind, the efficiency of the detoxification process is not solely determined by the amount of time spent in the sauna. Other factors such as one's overall health, exercise habits, hydration levels, and diet quality, play a significant role in the effectiveness of this process.

An example of this is a study that evaluated the effectiveness of an infrared sauna detoxification protocol for reducing chronic symptoms in Utah police officers who developed health hazards from repeated exposure to methamphetamine and related chemicals.

Infrared Sauna for Detoxification: Can You Sweat Out Drugs?

Yes, you can use infrared sauna detoxification to support a drug detox according to this study. In this study, sixty-nine officers underwent a treatment program that involved exercise, nutrition support, and sauna therapy.

The results showed significant improvements in the officers' health as measured by a health survey, symptom scores, neurotoxicity scores, and mini-mental status examination. The protocol was well-tolerated and completed by 92.8% of the officers.

The treatment regimen was well-tolerated and resulted in significant improvements in the officers' health. Here is what the detoxification protocol looked like.

Step-by-Step Breakdown of the Sauna Detoxification Protocol:

  1. Warm-up: Start with 20-30 minutes of aerobic exercise, like jogging or cycling, to warm up the body and prepare it for sauna therapy.
  2. Sauna Session: Participants then enter the sauna at a temperature of 71ºC, using full spectrum infrared energy for heating the body directly. Sauna sessions last for 30 minutes, with a break for fluid and electrolyte restoration. This is repeated for about 4 hours.
  3. Nutritional Support: Participants are also given comprehensive nutritional supplementation, including increasing doses of niacin (vitamin B3), to support the detoxification process.
  4. Monitoring: Progress is monitored by trained staff and recorded using a structured report form, which also captures any adverse effects or interruptions in the protocol.
  5. Duration: The treatment is given each day until maximum gains are achieved, which typically takes 4-6 weeks. The average treatment length for participants who completed the program was 33 days.
  6. Evaluation: Participants' symptoms, quality of life, and neurotoxicity were evaluated before and after the treatment program using the RAND 36-item Short Form Health Survey (SF-36), a 50-item pre- and post-treatment survey of symptoms, a 13-item pre- and post-treatment neurotoxicity questionnaire, the Mini-Mental State Examination, and a daily report form. The results showed statistically significant improvements in SF-36 evaluations, symptom scores, and neurotoxicity scores.

Out of the 69 participants, 64 completed the treatment program, with a completion rate of 92.8%. The protocol was well-tolerated and had no significant adverse effects.

Overall, this sauna detoxification protocol is a safe and effective way to alleviate chronic symptoms associated with exposure to methamphetamine and other complex chemical compounds. These results support the idea that infrared saunas are an effective, safe, and feasible tool for detoxification.

What Toxins Are Released During An Infrared Sauna Session?

Not only do saunas reduce stress and improve circulation, but they can also help rid the body of toxins from a variety of sources such as air pollution, food, and personal care products. During an infrared sauna session, you can expect to detoxify your body by releasing toxins such as:

  1. Lead
  2. Cadmium
  3. Mercury
  4. Arsenic
  5. Aluminum
  6. Nickel
  7. Formaldehyde
  8. Chlorine
  9. Bromine
  10. PCBs (polychlorinated biphenyls)

How are Heavy Metals Accumulated in the Body?

One of the primary benefits of using an infrared sauna is its ability to safely and effectively remove heavy metals from the body. Heavy metals such as lead, cadmium, mercury, and arsenic can accumulate in the body over time, causing health problems and even chronic diseases. In infrared sauna treatments, these heavy metals are released through sweat, allowing them to be eliminated from the body. In addition to heavy metals, infrared sauna treatments can also help remove other toxic substances such as formaldehyde, chlorine, bromine, and PCBs.

How are Toxins Accumulated in the Body?

Formaldehyde is a toxic substance commonly found in household products such as furniture, cleaning products, and personal care products. Chlorine and bromine are commonly used in pools and hot tubs and can be absorbed through the skin, leading to the accumulation of these toxins in the body. PCBs are a group of chemicals used in industrial applications and are known to be toxic to human health.


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Sauna Health Benefits: How Does Sauna Detoxification Work?

So how exactly do sauna sweating benefits work? Increasing the thermal load on the body activates heat loss mechanisms including increased blood circulation through the skin and sweating. A person who sweats regularly may lose up to 2 L/h of water during a 15-minute session. Sweat is produced by a variety of glands under the skin in order to keep the body cool.

The water then evaporates and this takes heat away from the body, cooling it down. When we sweat, we lose not just water, but also electrolytes like sodium and chloride. Toxins and heavy metals are transported to the glands that release sweat by our blood circulation. The more toxins in our bloodstream at this point, the higher volume of toxins are excreted.

What Type Of Sauna Is Best For Detox?

The best sauna for detoxification is a full-spectrum infrared sauna, for the reasons mentioned in this blog. However, all forms of sauna will provide detoxification if used correctly. Let's take a look at some of the different types of saunas that can be sued for detox.

  1. Full Spectrum Infrared Saunas: As mentioned, these saunas provide the optimal amount of heat in an infrared sauna, as well as the added benefits of far infrared light that cause fat cells to disperse and promote detox. The wavelengths in these saunas heat up to three inches past the skin, also providing relief of joint pain, sore muscles weight loss.
  2. Far Infrared Saunas: These saunas provide the majority of attributes needed for detoxification, what makes them less effective than full-spectrum infrared saunas is that they do not have the added heating power of near-infrared or mid-infrared light. Generally, this means they will not reach the same hot temperature as a full-spectrum sauna, but gradually increase from a lower temperature in an excellent way for detox.
  3. Traditional Finnish Sauna: Traditional sauna does not have any of the infrared technology benefits, and relies purely on wood-fired heating to promote sweating. This type of detoxification is the same as any other heat therapy detoxification.
  4. Steam Saunas: These saunas are similar to traditional saunas, however, they use steam and hot moisture to cause you to sweat. While the detoxification benefits of these saunas are similar to traditional Finnish saunas, the moisture in the air makes them harder to endure, and thus usually shorter times are spent sauna bathing.
  5. Steam Rooms: These forms of saunas are usually not as hot as a steam sauna, and contain much more moisture. They will cause you to sweat and release toxins from your skin, however, the moisture can cause reabsorption when in use, and other chemicals can be inhaled during the process from the immense steam.

What is the Effectiveness of Infrared Saunas for Detoxification?

Infrared Saunas are extremely effective for detoxification, as explained early they have been shown to support the detoxification of drug and chemical abuse such as methamphetamine, as well as heavy metals and formaldehyde.  But can you sweat out a virus in a sauna?

Can You Sweat Out A Virus Or A Cold?

We’ve talked about the correlation between saunas and the body’s ability to fight toxins and detox drugs, so it's only natural to wonder if they work for a cold, or a virus. While using an infrared sauna, our bodies react to the rising temperature, exposing us to heat stress. This heat stress simulates an artificial fever, which our body reacts to by accelerating our cardiovascular and immune response, which prompts blood flow, as well as the creation of white blood cells.

In terms of actually ‘sweating out’ a virus or a cold, a 2010 study from the Medical Journal of Australia found that specifically to dry saunas “inhaling hot air while in a sauna has no significant impact on overall symptom severity of the common cold,” and could actually make the symptoms worse.

It’s likely that a sauna during a virus will dehydrate your body and deplete energy levels that could otherwise be used to fight pathogens.

Is an Infrared Sauna Good for Lymphatic Drainage?

Yes, it is believed that increased circulation and sweating from infrared energy may help to improve lymphatic function, however, there is limited research specifically on this.

One study published in the Journal of Environmental Science and Health found that regular use of an infrared sauna led to significant increases in the elimination of heavy metals and other toxic substances from the body. This suggests that infrared saunas may be effective in promoting lymphatic drainage, as the lymphatic system is responsible for removing toxins and waste products from the body.

What Are Detox Symptoms After An Infrared Sauna?

The symptoms after using an infrared sauna occur because the body is undergoing an intense detoxification process. The heat from the infrared sauna raises the body temperature and causes sweating, which helps to eliminate toxins from the skin. The increased circulation also helps to release toxins stored in the muscles and fat cells, which can then be eliminated through the liver, kidneys, and other elimination channels.

  • Nausea: Nausea is a common side effect of infrared sauna sessions as the body is undergoing intense detoxification and releasing toxins from the body.
  • Headaches: Headaches are also a common symptom of infrared sauna sessions as the body experiences an increase in blood circulation and a release of toxins.
  • Fatigue: After an infrared sauna session, it is common to feel fatigued as the body works hard to rid itself of toxins.
  • Diarrhea: As the body eliminates toxins through the intestines, diarrhea is a common side effect of infrared sauna sessions.
  • Muscle cramps: Muscle cramps are a common symptom as the body sweats profusely, releasing salt and other minerals.
  • Skin rash or breakouts: As the skin is our largest organ of elimination, a skin rash or breakout may occur as the body releases toxins through the skin.
  • Chills: Chills may occur as the body cools down after the intense heat of the infrared sauna session.

These symptoms are a natural part of the detoxification process and are a sign that the body is working to rid itself of harmful toxins. It is important to drink plenty of water after a sauna session to help flush out the toxins and replenish fluids.

What are the Symptoms if you need to Detox?

The symptoms someone has that might suggest they need to detoxify, are generally the same as the symptoms one may get after an infrared sauna detoxification protocol. This is because an infrared sauna detox releases stored heavy metals and toxins into the bloodstream, and your body's response will be similar to before they were stored in fat cells.

Common signs of needing a detox from either dietary changes, supplements or lifestyle modifications can include fatigue, headaches, skin issues such as acne or rashes, digestive problems such as bloating and constipation, difficulty concentrating, mood swings and depression. An infrared sauna can assist with this kind of detoxification process by helping to stimulate circulation and promoting sweating which helps eliminate toxins from within the body.

In addition to this sweating process releasing toxins from the body, it can also help reduce stress hormones which further contributes to aiding a natural detoxification process. Heat has long been used for its many benefits due to its ability to boost circulation; improve immune system functioning; increase lymphatic drainage; and foster a healthier environment for nutrient exchange at the cellular level. It is important to remember when using an infrared sauna that frequent use over prolonged periods of time may be necessary in order for it to have lasting benefits on toxicity levels within the body.

How To Improve A Detox Program Using A Sauna

An infrared sauna can assist with the detoxification process of many different types of detox protocols, such as an exercise detox protocol, a diet detox protocol, or a toxin binder and niacin detox protocol. This is due to its ability to boost circulation; improve immune system functioning; increase lymphatic drainage; and foster a healthier environment for nutrient exchange at the cellular level.

Improve an Exercise Detox Protocol

When it comes to an exercise detox protocol, heat from an infrared sauna can be beneficial in helping to mobilize toxins within fat cells which may then be eliminated more easily when exercising.

Improve a Diet Detox Protocol

For a diet detox protocol, an infrared sauna can help stimulate sweating which helps eliminate toxins from within the body.

Improve a Supplement Detox Protocol

Finally, a toxin binder and niacin detox protocol may utilise the heat from an infrared sauna to increase circulation and promotion of sweating in order to aid the process of eliminating toxins from the body.

When using an infrared sauna for any type of detoxing process it is important to note that frequent use over prolonged periods of time may be necessary for it to have lasting benefits on toxicity levels within the body. To ensure maximum benefit from an infrared sauna detoxing session, your body must first be hydrated before entering the sauna as this will help you sweat more which will then release more toxins. Additionally, it is important to monitor your heart rate while in the sauna and avoid over-exertion by getting out if your heart rate gets too high or if you're feeling lightheaded.

The End Result of Detoxification Through Sauna

In conclusion, the use of an infrared sauna can be incredibly beneficial for those looking to boost their physical and mental well-being. The power of heat combined with infrared light helps to better improve circulation, immune system functioning, lymphatic drainage and cellular environments; all of which can aid in detoxification protocols involving exercise, diet or supplements. From mobilising stored toxins in fat cells to releasing other harmful substances via sweat, an infrared sauna provides a great way to eliminate toxins from within the body without extreme diets or lifestyle changes. The great thing is, you don't have to infrared sauna daily to benefit from sauna detoxification benefits, simply sauna bathing as often as you can will improve the amount of toxins in your body! So why not upgrade your wellness routine with a bit of relaxation in your very own sauna? Take a look at the infrared sauna health benefits today and see what kind of impact an infrared sauna can have on enhancing and improving your quality of life.

Infrared Sauna Health Benefits

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