Sauna & Infrared Sauna for MECFS and Fibromyalgia
For centuries, various cultures around the world have embraced the therapeutic power of saunas. From the traditional Finnish saunas to the modern infrared versions, these heated retreats have not only stood the test of time but have also garnered attention for their potential health benefits.
I recently started using a Finnish sauna 3 or 4 times per week for 20 minutes. It has provided me with pain relief, mobility, relaxation, and less fatigue. It is my happy place. The effects were so profound, that I wanted to understand the science behind sauna. Let's delve into the science behind the steam and explore the surprising ways in which saunas may be helpful to those with MECFS and fibromyalgia.
Types of Sauna
Traditional Saunas:
These are high-temperature saunas ranging from 160-200°F (71-93°C), have been cherished for centuries, and are common to the culture of Finland.
Far-Infrared Saunas:
In this type of sauna, the heat penetrates the body more deeply at a lower temperature (around 120-150°F or 49-66°C). The gentle heat fosters a soothing environment that complements the relaxation experience. These saunas are common in Japan and Korea where it's called Waon therapy.
This age-old practice offers more than just a pleasant way to unwind. The sauna's therapeutic heat can provide:
Muscle and Joint Pain Relief:
Heat from the sauna can soothe muscles and joints, providing relief from pain and stiffness. Sauna also increases endorphins, the body’s natural pain reliever.
Potential Cardiovascular Benefits:
Regular sauna use has been associated with a reduced risk of cardiovascular events, possibly due to improved circulation and stress reduction.
Improved Circulation:
Sauna heat promotes vasodilation (widening of blood vessels), leading to increased blood flow and improved circulation. Better blood flow means more oxygen to the brain and tissues. This may improve symptoms of brain fog.
Sauna Can Relieve Pain in Fibromyalgia
A 2011 clinical trial in fibromyalgia patients demonstrated that sauna 3 days per week, when combined with gentle aquatic exercise, resulted in significant reductions in pain and other symptoms.
Sauna Can Relieve Fatigue in MECFS
A small (n =2), case study report from Japan showed impressive results with over a month of daily far-infrared sauna therapy (Waon therapy). The 2 patients reported improvement in fatigue, pain, and sleep after 15 to 25 sessions in the 60°C sauna. The same group advanced this case study and evaluated blood flow to the brain using the far-infrared sauna sessions (n=11). This time, all subjects demonstrated increased blood flow to the brain following the sauna treatment. No side effects were reported in either of these case reports.
Sauna and Immune Support
The spike in body temperature during sauna sessions mimics the fever response, a natural defense mechanism against infections. This simulated fever not only helps the body combat existing illnesses but also strengthens the immune system over time. In studies, sauna use has been associated with reduced inflammation and oxidative stress.
Sauna Improves Mental Health
Beyond the physical benefits, saunas have a profound impact on mental well-being. The heat-induced relaxation triggers the release of endorphins, the body's natural mood enhancers. In a study conducted by the University of Eastern Finland, researchers found that regular sauna bathing was associated with a lower risk of developing psychiatric disorders, including depression and anxiety.
Furthermore, the meditative quality of sauna sessions provides a mental escape from the stresses of daily life, offering a tranquil space for reflection and rejuvenation. The combination of physical and mental relaxation can contribute to improved sleep quality, reduced stress levels, and an overall enhanced sense of well-being.
Sauna Can Promote Excretion of Heavy Metals in MECFS
Sweating is part of the body's natural cooling mechanism. It is not a primary method for detoxifying the body from a medical perspective. The liver and kidneys serve the primary function of ridding the body of any potentially toxic substance.
However, there is a body of evidence demonstrating that traditional saunas can effectively rid the body of arsenic, cadmium, lead, and mercury through sweat. It is common for most people to have some degree of these metals in the body due to exposure to drinking water. In those with MECFS, there appears to be a propensity to poorly clear these metals perhaps due to impaired detoxification pathways. Regular sauna use may reduce the heavy metal burden and is a far gentler approach than chelation therapy.
How to Benefit from Sauna for the Severely Ill with MECFS and Related Conditions
Some patients with MECFS and related conditions have saunas in their homes. I have the luxury of a Finnish sauna in my local gym that is easily accessible. For others, traveling to a sauna may be impossible. The expense of a home sauna is also unrealistic for most.
In such a case, far-infrared garments may be a reasonable alternative. These are specialized clothing designed to use far-infrared radiation to directly heat the body, promoting a deeper, more penetrating heat. Infrared sauna garments are tailored to maximize the effectiveness of this unique heating method.
This could include a blanket or gloves. Gloves are commonly used for those with arthritis in the hands. Wearing specialized garments can offer many of the benefits described above. Just 15-20 minutes of use can provide the benefits of a sauna without the water losses of extreme sweating. The far-infrared must come into direct contact with the bare skin.
Here are some key aspects of infrared sauna garments:
1. Material and Design:
Infrared sauna garments are typically crafted from materials that allow far-infrared rays to penetrate efficiently. Common materials include blends of polyester, nylon, and spandex. These fabrics are chosen for their ability to retain heat, wick away moisture, and provide a comfortable fit during sauna sessions.
The design of these garments is often form-fitting to ensure close contact with the skin, maximizing the absorption of the far-infrared heat. They may include features such as full-length zippers, adjustable closures, and strategic ventilation to enhance comfort.
2. Infrared-Reflective Technology:
Some infrared sauna garments incorporate far-infrared-reflective technology. This involves adding minerals or ceramic nanoparticles to the fabric that reflect and amplify the far-infrared radiation, intensifying its effect on the body. This technology aims to enhance the overall efficiency of the far-infrared sauna experience.
Words of Caution About Sauna
In a traditional sauna, you mainly lose water and electrolytes through sweat. Due to these losses, there may be a quick drop in blood pressure. This can be of particular concern for those with orthostatic intolerance. Great care should be taken when getting up and exiting a sauna to prevent dizzy spells and/or falls.
Don’t use a sauna alone. Have someone nearby who can quickly assist should you feel faint.
Typical sauna sessions are 15-20 minutes. However, for some, gradual exposure to a sauna may be necessary to limit side effects. Start with 5 minutes and gradually increase your tolerance. If the heat is still intolerable, a lower-temperature far-infrared alternative is a better option.
Most importantly! Stay hydrated.
References
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Laukkanen JA, Laukkanen T, Kunutsor SK. Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence. Mayo Clin Proc. 2018;93(8):1111-1121. doi:10.1016/j.mayocp.2018.04.008
Laukkanen T, Laukkanen JA, Kunutsor SK. Sauna Bathing and Risk of Psychotic Disorders: A Prospective Cohort Study. Med Princ Pract. 2018;27(6):562-569. doi:10.1159/000493392
Matsumoto S, Shimodozono M, Etoh S, Miyata R, Kawahira K. Effects of thermal therapy combining sauna therapy and underwater exercise in patients with fibromyalgia. Complement Ther Clin Pract. 2011;17(3):162-166. doi:10.1016/j.ctcp.2010.08.004
Masuda A, Kihara T, Fukudome T, Shinsato T, Minagoe S, Tei C. The effects of repeated thermal therapy for two patients with chronic fatigue syndrome. J Psychosom Res. 2005;58(4):383-387. doi:10.1016/j.jpsychores.2004.11.005
Munemoto T, Soejima Y, Masuda A, Nakabeppu Y, Tei C. Increase in the Regional Cerebral Blood Flow following Waon Therapy in Patients with Chronic Fatigue Syndrome: A Pilot Study. Intern Med. 2017;56(14):1817-1824. doi:10.2169/internalmedicine.56.8001
Pilch W, Pokora I, Szyguła Z, et al. Effect of a single Finnish sauna session on white blood cell profile and cortisol levels in athletes and non-athletes. J Hum Kinet. 2013;39:127-135. Published 2013 Dec 31. doi:10.2478/hukin-2013-0075
Sears ME, Kerr KJ, Bray RI. Arsenic, cadmium, lead, and mercury in sweat: a systematic review. J Environ Public Health. 2012;2012:184745. doi:10.1155/2012/184745
