Uncover your personal health goals so that you know what type of sauna will best serve your needs, and how to use your sauna. Every individual is different, and at different stages in life a variation of sauna protocols will be more or less helpful. This guide will help you to uncover and understand what type of sauna (Traditional or Infrared) you need for your personal needs and how to create a program that will honor your unique life situation. 

The orchestra of biological occurrences in response to the heat of a sauna creates a symphonic melodic effect as it enhances health and vitality in nearly every portion of the physical body. In addition to the positive response to heat the power of infrared light as experienced in an infrared sauna cannot be underestimated. Find out how this almost mystical yet well researched light frequency can augment health and vitality even for those who are heat sensitive. 

The light of truth is revealed in the healing power of long wavelength light known as near and far infrared light. While heat therapy holds an important role for health in many cases and for most people, this is not always the case for all people at all stages of life. Furthermore, infrared light has been proven to radically alter human biology for the better even when the temperature is very low. This fact allows for those who are heat sensitive due to illness, pregnancy, or childhood to still enjoy some of the benefits of an infrared sauna. 

Moreover, all humans benefit from exposure to red and near infrared light as experienced during photobiomodulation. The upregulation of the mitochondria as a result of exposure to this potent frequency of light has been revelatory for regenerative medicine. Within every cell of the many trillions of cells that compose the human body are mitochondria, and these energy conversion centers are a key element that may dictate the health of the entire body. 

Find out what to do if you are living with an illness that is heat sensitive, such as psoriasis or MS, and how you may still be able to benefit from exposure to infrared light. You will find a very specific step by step recipe to follow to use an infrared sauna safely, and still benefit from the long wavelength light afforded to the user in this experience. Additionally, find out why all humans should do their best to get some exposure to infrared light either naturally, in a synthesized manufactured form, or via an infrared sauna to increase mitochondrial health. 

Part 6

• Heat Sensitivity> Not all humans are able to engage in high heat saunas, but this does not mean that they need to miss out on the benefits of an infrared sauna. These individuals may use low temperature full spectrum infrared saunas for Psoriasis, MS, Pregnancy, Young Children
• Mitochondrial Health >Exposure to full spectrum infrared light frequency in combination with red light therapy to elicit positive changes to mitochondrial metabolism and mitochondrial biogenesis: Autoimmune Diseases- Longevity and Healthspan-Improve Blood Quality, High Performance Athletes – Augment Cellular Health-Vision- and Brain Health

If You are Heat Sensitive Can You Still Benefit From a Sauna? Turn to the Light of an Infrared Sauna Without High Heat

• Psoriasis
• Anhidrosis (unable to sweat)
• Multiple Sclerosis
• Pregnancy & Nursing Mothers
• Children
• Specific Autoimmune Disorders

While the act of sweating is quintessential to the human experience for most people, the reality is that not all individuals will do well to sauna at a high heat for a variety of reasons. This does not mean that they must forego the benefits of long wavelength light as found in an infrared sauna. 

Some illnesses or diseases do not respond well to heat, and in fact exposure to heat can often cause more harm than good, for instance individuals living with MS, or psoriasis.  Additionally, it takes until adolescence for humans to develop adult sweat glands that function at full capacity, which means that children cannot sweat as much as adults to regulate their temperature. This makes children more susceptible to heat stroke in a sauna since they do not have the capacity to cool themselves off with sweat.

If you fall under any of these categories that cause you to be heat sensitive it is important to avoid the high heat of a steam room, or traditional sauna. If you would like to benefit from the healing frequencies of specific light then consider an infrared sauna set to a low heat, or a light device.

Multiple Sclerosis (MS) Patients Should Avoid High Heat All of the Time, and Those Living With Other Autoimmune Disorders Should Proceed With Caution 

• Multiple Sclerosis
• Psoriasis
• Autoimmune Disorders

It is very important to understand that those living with Multiple Sclerosis (MS) are heat sensitive and exposure to high heat can worsen symptoms. Please, if you have MS do not go into a sauna! Many conditions respond very well to saunas, and it is rare that there are illnesses that are truly worsened from exposure to heat, but MS is one of these conditions, so just skip the sauna altogether. Those living with MS, however, can still benefit from the healing effects of light therapy.

A paper published by the National Library of Medicine entitled ‘Temperature sensitivity in multiple sclerosis: An overview of its impact on sensory and cognitive symptoms’(1) describes the fact that heat sensitivity is experienced by most patients of MS here.

“A unique aspect of MS symptomatology is the highly prevalent temperature sensitivity of its sufferers, where neurological symptoms are temporarily exacerbated by environmental- or exercise-induced increases (or decreases) in body (core and skin) temperature.

Heat sensitivity or Uhthoff’s phenomenon occurs in 60–80% of MS patients, where increases in core body temperature as little as ~ 0.5°C can trigger temporary symptoms worsening. This phenomenon is generally triggered by exposure to a warm environment, hot baths, or exercise…” (1)

Sadly, those living with MS will need to avoid the sauna, but they may still be able to benefit from light frequencies of color light therapy and infrared light as found in an infrared sauna, for example. Please see the recipe to follow for safe and effective results further down. 

Psoriasis and Heat Sensitivity: The Light From an Infrared Sauna Will Improve the Condition

Psoriasis is an autoimmune disorder and while most individuals will be sensitive to the high heat of a traditional sauna, most cases of psoriasis respond well to light exposure of specific wavelengths. Additionally, as an autoimmune disorder, it is relevant to state that improving mitochondrial function will aid tremendously in symptom expression. Mitochondrial metabolism and indeed mitochondrial biogenesis can be improved with exposure to the correct combination of red and near infrared light. This process is known as photobiomodulation and will be discussed later on. 

While it is true that anyone with an active outbreak of psoriasis should avoid high heat, most will do well to expose themselves to the long wavelength light as seen in an infrared sauna or some light devices. It is also possible to capture infrared light naturally in the early stages of the day as well as during sunset. If you have psoriasis or any other autoimmune disease that causes heat sensitivity please follow the recipe below to safely use an infrared sauna and benefit from the light exposure without high heat. 

What if You Cannot Sweat? Anhidrosis

While very rare, some individuals cannot sweat, or sweat minimally, and this condition is called anhidrosis. Those living with this condition are not able to regulate internal temperatures with sweat as is the case with the rest of the population, therefore, sauna use is typically off limits for these individuals. They can however benefit from exposure to healing light frequencies. (2)

Some individuals do not sweat as well as others, but this does not mean that they are living with anhidrosis. In fact, it is possible to train oneself to sweat more. Spending time in a sauna will encourage individuals who do not sweat easily to begin to sweat more. This will increase their ability to self regulate their temperature as well as benefit from the cascade of positive biochemical changes that occur from initiating the temperature regulatory system. (3)

If you do not sweat very much do not jump to the conclusion that you are living with anhidrosis as this is a very rare condition, but rather consider training yourself to become better at sweating. If you do have anhidrosis, then sadly you will need to avoid the sauna, but you can still enjoy the benefits from infrared light. 

Children and Early Adolescents May Not Have Adequately Developed Sweat Glands For High Heat Sauna

Children are not able to sweat at the same rate as adults and therefore are much more vulnerable to heat stroke. It takes until at least the onset of puberty, if not longer, before children are able to sweat at the same rate as adults. This means that children should use saunas with great caution, if at all. 

With that being said, in Finland where sauna use is so common that there is on average one sauna per household, children do sauna with their families, and do so safely. 

 if you have children who would like to sauna  they should be monitored by an adult at all times. The temperature should be set very low, and they should not stay in for long. If you would like your child to benefit from infrared light as well as other color light frequency then you can join them in following the protocol outlined below. 

Pregnant Women and Breastfeeding Mothers Should Avoid the Sauna in Most Cases

Pregnant and breastfeeding mothers should be cautious about using a sauna, and to be absolutely on the safe side should probably skip it altogether. Some nursing mothers may be able to tolerate the sauna if they increase their hydration to accommodate for the fluid loss in the sauna. 

Pregnant women should consult with their medical provider before using an infrared sauna even at a low heat, but nursing mothers may enjoy the exposure to the light without high heat. If you are unsure of using any light device while pregnant or breast feeding then consult your medical provider. 

Recipe for Infrared Sauna Use For Those Who Cannot Be Exposed to High Heat: MS, Psoriasis, Anhidrosis, Children, and Anyone Else Who is Heat Sensitive

1. Avoid high heat traditional saunas and steam rooms at all times
2. Have a full spectrum infrared sauna with color lights available
3. Drink a cool glass of water with plenty of ice prior to entering. This will cool your body down somewhat.
4. Ensure that you have ice packs available to cool the surface of the skin off during your time in the sauna if you like.
5. Set your sauna temperature to as low as possible.
6. Turn on the color lights, and turn on the red light if available to activate photobiomodulation in combination with the near infrared light panels. 
7. Set the time on your sauna for 10-15 minutes to ensure that the sauna turns off once you have reached the time limit.
8. Keep the door to the sauna open to ensure that the cabin structure does not heat up.
9. Create a resting station set up close to the sauna where you can go if you need to take a break. This should include soft towels, robes, pillows, cold water, and blankets.
10. Have a sauna partner close by who can help you with ice packs and moving around the sauna (especially important for MS patients)
11. Drink plenty of fluids rich in electrolytes before, during, and after your time in the sauna. 

Enjoy the Benefits of Infrared and Color Light if You are Heat Sensitive

Sadly, not everyone can use a sauna for a variety of reasons, but this does not mean that they must forego the benefits of the light available in an infrared sauna or other light therapy devices. In fact, exposure to specific light frequencies can exponentially improve health for those living with autoimmune conditions. By improving mitochondrial function it may be possible to experience symptoms cessation in some cases. 

If you do decide to incorporate infrared sauna therapy for light exposure into your lifestyle,  please be sure to follow the protocol carefully to avoid exposure to heat. It is also possible to access infrared light naturally from the sun in the early morning hours, as well as with the setting sun. Furthermore, color light, red and near infrared light can also be harnessed in some devices that will not heat the body up, and these can be wonderful tools for those who are heat sensitive. 

Regardless of the reason for your heat sensitivity it does not mean that you cannot benefit from exposure to correct and dose appropriate light.  This may just guide you back to a path of renewed vigor and vitality. 

If you are living with specific diseases, are pregnant, breast feeding, or are unsure if specific light frequencies are safe for you then please consult with our medical practitioner before following the protocol outlined above.

Mitochondrial Health is Paramount to Everyone’s Health: Photobiomodulation Explored

• Improve Mitochondrial Metabolism
• Enhance Mitochorial Biogenesis: Convert White Fat to Brown Fat
• Boost Collagen Production
• Reduce Inflammation
• Gain Energy
• Oxygenate the Blood Stream
• Stem Cell Repair & Regeneration
• Glucose Modulation
• Wound Healing
• Tissue Regeneration in Cases of Severe Bone Loss
• Dentistry
• Improved Vision

The absorption of light by humans is an integral aspect of life on planet earth, from maintaining circadian rhythm cycles, the absorption of vitamins, and the regulation of neurotransmitters, humans need to absorb light for optimal health. Light from the sun ranges in frequency and wavelengths. 

There is a magical sweet spot of light between the emergence of visible violet light at 400 nanometers (the measurement for light wavelength frequency) to the invisible light frequency of infrared light that ranges into 1450 nanometers. The ability to capture this range of light is a marvelous occurrence in modern technology. While this spectrum of light can be experienced naturally from the sun, when it is harnessed it becomes medicine to the human body. 

The full spectrum of light frequency begins with the invisible short frequencies of ultraviolet light (which can affect the way that the skin appears with excessive exposure, either through a ‘sunburn or a tan’), light frequency begins to elongate and slow down as color light appears, and eventually lengthens into long wavelengths of invisible infrared light just after the color light frequency of red. 

Like a battery being charged with electricity, the human body comes to life when charged with the specific light frequency. It is like pouring water on a thirsty and dried out house plant. Many illnesses may originate from a dull or low battery, and simply need to be reinvigorated with exposure to light. While the body lays dormant in the dark days of the proverbial winter, it is possible to bring the body back to life with the right dose of light like the trees blossoming in the spring. 

At the core of maladaptation within the body may be inefficiently functioning mitochondria, and because each cell of the human body contains mitochondria, an improvement to the function of this organelle could mean the difference between illnesses and health. 

So, how does mitochondrial function relate to the use of a sauna? It is quite simply a matter of what type of sauna that you use. While there are many health benefits associated with using a traditional sauna, at the end of the day, there is no exposure to the healing rays of red and infrared light. In a full spectrum infrared sauna an individual can charge the mitochondria with all the right frequencies of light from violent to far infrared light, and included in this is red and near infrared light, which is crucial to activating photobiomodulation, also known as the connector of the mitochondrial battery charge.

Regardless of whether you are heat sensitive, an elite level athlete, or simply looking to feel alive again in your own body, the vast majority of humans would do very well to make sure that they are exposed to red and infrared light most days of the year. This can be accomplished in the early mornings and the late afternoons by simply going outside, or via a manufactured hand held, or short tower like device, or by taking a full spectrum infrared sauna that comes with a red light panel. 

Why are Mitochondria Important For Health?

37 trillion is the number of cells that make up the average adult body. Each of these cells contains a mitochondria. The mitochondria are the energy transformation plant, or the battery of cells. As mitochondria metabolism is depleted then the life cycle of the cell is disrupted. The maintenance of a healthy mitochondrial metabolism is at the nexus of cellular and human health. The human body is a conglomeration of over 30 trillion cells, and if each of these cells is struggling because of an underfed mitochondria then the whole body will begin to experience ill-health. From tissues, to organs, to systems, to sleep, to brain function, all aspects of physical vitality depend on high functioning mitochondria. (4)

The mitochondria are responsible for the conversion of chemical, or light energy, into usable adenosine triphosphate or ATP, the cell’s energy currency. In short, the role of mitochondria is responsible for the synthesis of fuel input into usable energy for the cells, which in fact are the body. Imagine trying to drive a car without the ability to use the gasoline to power the car because the combustion engine was out of order, or perhaps continuing to put diesel fuel into a vehicle with an engine that requires petroleum, or putting petroleum into a propane fueled engine, the result would be devastating to the vehicle.

The mitochondria in your body may be starving for a charge or the right kind of fuel to convert into usable energy. Ensuring that the mitochondria are well fueled lies at the center of optimal health. 

Well researched data, clinical trials, and thorough investigations from the world’s top scientists have found that an excellent fuel for the mitochondria is red light wavelengths, and near infrared wavelengths married together. This marriage of these long wavelength light creates a phototherapy like no other!

What is Photobiomodulation: Phototherapy That Uses Red & Near Infrared Light in Union

What is photobiomodulation, or PBM? It is simply a form of phototherapy that relies on the use of the combination of light frequencies known as red and near infrared light. These wavelengths range from 620-700 nanometers of visible red light combined with near infrared light in the range of 700-1400 nanometers. Infrared light is invisible, so if you have ever seen anyone using ‘red’ light therapy the reality is that most likely the invisible frequency of infrared light is also present. It would be inaccurate to call photobiomodulation ‘red light therapy’, as it must contain near infrared light in order to get the job done. (5)

The specific interactions that these long wavelength light frequencies have on the mitochondria positively affects nearly every aspect of human physiology and appears to be safe for most people.

A publication from the National Library of Medicine entitled ‘Photobiomodulation CME part I: Overview and mechanism of action’ (5) delineates the specific relationship between long wavelength light and the mitochondria when the authors write this.

“Photons from RL and NIR are absorbed by endogenous photoreceptors including mitochondrial cytochrome C oxidase (COX). Activation of COX leads to the following changes: modulation of mitochondrial adenosine triphosphate (ATP), generation of reactive oxygen species (ROS), and alterations in intracellular calcium levels. The associated modulation of ATP, ROS and calcium levels promotes the activation of various signaling pathways (eg, insulin-like growth factors, phosphoinositide 3-kinase pathways), which contribute to downstream effects on cellular proliferation, migration, and differentiation.” (5)

*RL = Red Light NIR = Near Infrared Light

Essentially, the photoreceptors that line the membrane of the mitochondria are sensitive to longer wavelength light (in part because this light frequency can move beyond the barrier of the sink into the deep tissues of the body, unlike color or UV light) and receive this light into the mitochondria. Photoreceptors that are ‘endogenous’, or already present within the cell, can be considered as the food delivery truck to the restaurant, but the real magic of the meal happens in the kitchen, or the mitochondria. If it were not for the red and near infrared light photoreceptors within the cell there would be no ingredients, and if it were not for the chef there would be no meal, and finally the guests of the restaurant are the body that eats the food. This analogy may not be perfect, but it gives a sense for the relationship between red and near infrared light, the photoreceptors within the cells delivering the ingredients, the mitochondria converting the ingredients into a digestible meal for the cells. 

Take a look at this pictorial demonstration of the the previous analogy feels confusing:

The cascade of biochemical reactions that occur as a result of the newly received light energy and eventual conversion is phenomenal. Mitochondrial metabolism is improved very soon after red and near infrared light are received into the cell, which means that the life death cycle of cells begins to find an equilibrium. Since humans are composed of 30-37 trillion cells, ultimately the life of each cell will cumulatively impact every aspect of health. 

What Does Photobiomodulation Do For the Body?

Photobiomodulation was made popular in the 1960s by scientists working at NASA looking to accelerate specific healing processes, including wound healing and muscular growth. The National Library of Medicine published the paper entitled ‘Photobiomodulation—Underlying Mechanism and Clinical Applications’ in the year 2020. The authors of this paper describe some of the history of photobiomodulation.

“The effect of PBM in accelerating the healing process was introduced in the 1960s by Endre Mester and National Aeronautics and Space Administration (NASA) researchers used it for enhancing the healing processes in space.” (6)

The biomodulating factors associated with PBM are extensive because the human body is simply a network of cells organized and working in a symbiotic relationship to each other to create the entirety of human physiology. 

The list of health benefits that are associated with exposure to red and near infrared light is extensive, and continues to grow and evolve. 

Wound Healing & Skin Benefits

The dermatological benefits of photobiomodulation are undeniable. The skin is the most obvious organ to benefit from PBM as wounds heal at faster rates, collagen and elastin fibers are enhanced, and a youthful glow quickly takes over with minimal exposure. Whether the goal is to heal acne or scar wounds, reduce the appearance of fine lines and wrinkles, or heal post-operatively, wounds of all kinds on the epidermis will heal at an accelerated rate using red and near infrared wavelengths in unison. 

Type I & Type II Diabetes

Exposure to red and near infrared light in dose appropriate levels appears to help in the treatment of both Type I & II diabetes. The results from one study were so astounding that some patients were able to stop using their medication altogether. According to the publication ‘Photobiomodulation—Underlying Mechanism and Clinical Applications’ (6) the authors right about how PMB effects the diabetic here.

“Studies on PBM application for diabetic patients showed that PBM could reduce insulin level by almost three-fourths or allow for discontinuing medication for six months for Type 1 and Type 2 diabetes, respectively . PBM treatment is advantageous in treating diabetes, as evidenced by knowledge gained with its use over many years. PBM seems to have antioxidant and immunomodulating effects that improve microcirculation and myocardial contractility” (6)

The cost of accessing red and infrared light is low, and most people living with diabetes would benefit from taking in these healing light frequencies.

Neurological Benefits: Parkinson’s Disease

It is well understood that the ability to generate dopamine is central to the expression of Parkinson’s disease. Among many exciting benefits from photobiomodulation is what it does for the brain, and very specifically for dopaminergic cells. 

From the same publication as mentioned above the authors write this about patients of Parkinson’s disease using photobiomodulation to improve the quality of life.

“It was suggested that NIR therapy saves many dopaminergic cells from cell death.” (6)

The same authors continue to write about both Parkinson’s disease patients as well as those who had suffered from brain injuries that were then exposed to PBM.

“This effect of PBM was utilized in the treatment of Parkinson’s Disease…The patients reported improved sleep and better capability to perform social, interpersonal, and occupational functions” (6)

The terror of a Parkinson’s diagnosis cannot be understated nor can the challenges of recovering from a brain injury.  If exposure to red and near infrared light can positively affect dopaminergic cell life, and improve the quality of life for anyone in these two demographics then it would certainly be worth a try. 

Photobiomodulation & Dentistry

A surprising field that has benefited from the clinical use of red and near infrared light is dentistry. The reason for this is simply the power of photobiomodulation to repair cells, including bone marrow. The impact that this therapy has on teeth is monumental. As the field of dentistry evolves it is better understood that teeth are living organisms that may be able to heal, similarly to skin. 

In regards to the use of photobiomodulation in the field of dentistry, the authors of the article ‘Photobiomodulation—Underlying Mechanism and Clinical Applications’ write this.

“Although the biostimulatory effect of lasers is well-established and defined by different parameters, such as wavelength, energy density, power output, and duration of radiation, further research on the possibilities of stem cell modulation, addressing the healing process, is in need of investigation, specifically considering the significant results obtained by applying stem cells and laser treatment in conjunction with other already established clinical therapies.” (6)

While there still remains room for more research on the use of red and near infrared light on teeth, there is great promise for the future of dentistry and photobiomodulation. 

The scope of benefit from the use of red and near infrared light is so extensive it would not be possible to include it all here. Understanding that the human body is composed of roughly 35 trillion cells, all dependent on a healthy functioning mitochondrial, will help anyone understand why improved mitochondrial function from photobiomodulation will affect every aspect of health.

Other health benefits incurred from photobiomodulation include, but are not limited to: 

• Enhance Mitochorial Biogenesis: Conversion of  White Fat to Brown Fat
• Reduction of Chronic Inflammation
• Oxygenate the Blood Stream
• Stem Cell Repair & Regeneration
• Glucose Modulation
• Tissue Regeneration in Cases of Severe Bone Loss
• Improved Vision
• Reduced Risk of Dementia
• Longevity and Health Span
• As well as many other areas of health and wellness that research continues to explore and delineate. 

How can you use photobiomodulation regularly to benefit from its healing power? 

Recipe For Using Photobiomodulation

Photobiomodulation is non-invasive and has no known negative side effects. There is the possibility of experiencing some temporary reddening of the skin in rare cases as a result of increased blood flow. Most of the human, and some of the animal population can and perhaps ought to use photobiomodulation to optimize health and revitalize the body. 

There are a few ways to access red and infrared light in unison:

1. Go outside in the early morning hours as the sun rises and at the end of the day when the sun sets. Infrared light is strongest at these times of the day, while UV light is weakest so your skin will be protected. 
2. Sit in front of a red and near infrared light device for 20 minutes most days.
3. Use a full spectrum infrared sauna at low heat (or high if the body can tolerate heat)

Regardless of whether you use a tower like device or an infrared sauna to harness the healing power of photobiomodulation, it is important to ensure that both red light frequency and near infrared light frequency are present. This means that if you choose to use an infrared sauna for your photobiomodulation needs you need to use a full spectrum infrared sauna, which means that the sauna contains near infrared light panels as well as red light.

Simply sitting in front of red LED lights will not give you the effect of photobiomodulation.  if you plan to use a device other than the sun take some time to shop around and find the right sauna or light panel device that will actually deliver the correct frequencies to your body.

The Recipe:

1. Turn on your full spectrum infrared sauna and ensure that your red light panel is also on. ( please do not use other color lights from your chromotherapy at this time)
2. The temperature can be set to very low if you are heat sensitive, if not, then take a sauna as normal at the temperature that you desire.
3. Stay in the sauna for at least 20 minutes.
4. If you are heat sensitive then open the door to cool the sauna off.
5. Do this at least 4-5 times a week for best results, and even perhaps every day.

Even if you have a full spectrum infrared sauna or a red light panel, take time every day to expose yourself to infrared and red light that is emitted naturally from the sun. Wake up to the healing power of infrared light as the sun rises and head to bed after a dose of a beautiful sunset containing infrared light for best results!

If you would like to know more about how photobiomodulation positively affects specific aspects of health not discussed here,  please read the articles in our library that pertain to your specific health and wellness needs by using the search bar or by clicking on the links contained within this piece of writing. 

Sources Cited:

1. https://pmc.ncbi.nlm.nih.gov/articles/PMC6205043/
2. https://my.clevelandclinic.org/health/diseases/15891-anhidrosis-lack-of-sweat
3. https://www.maastrichtuniversity.nl/news/you-can-train-your-sweat-glands
4. https://nigms.nih.gov/biobeat/2024/09/cells-by-the-numbers-2#:~:text=30%20Trillion,average%20about%2028%20trillion%20cells.
5. https://pubmed.ncbi.nlm.nih.gov/38309304/
6. https://pmc.ncbi.nlm.nih.gov/articles/PMC7356229/