Understanding the Difference Between Red Light Therapy and Sauna

Both red light therapy and saunas have garnered attention for their ability to provide natural health benefits. While they can be complementary, these two therapies work through distinct biological mechanisms. In this article, we will explore how each therapy operates, the specific benefits they offer, and why they might be more effective when used independently rather than together.

 

How Saunas Work

The primary function of a sauna is to elevate your body’s core temperature. This is typically achieved through either traditional convection heat methods or far infrared wavelengths.

 

Convection Saunas:

Traditional convection saunas have been used for thousands of years, originating in Finland. These saunas heat the air inside the room, usually through an electric stove with heated stones or a wood stove with hot embers. The air temperature typically ranges between 160 and 200 degrees Fahrenheit, which in turn raises the body’s core temperature as the heated air comes into contact with the skin.

 

Infrared Saunas:

Infrared saunas, a more recent innovation, do not heat the air but instead use infrared light to directly heat objects, including the human body, within the sauna space. This method employs infrared light, particularly in the far-infrared (IR-C) spectrum, which is effective in generating heat by influencing water molecules deep within the body’s tissues.

 

Health Benefits of Saunas

Saunas induce a state of thermal stress in the body, which triggers several beneficial biological responses, a concept known as hormesis—whereby mild stress can have positive effects. This heat stress activates the body’s heat shock proteins (HSPs) and heat shock factors (HSFs), which play critical roles in stress regulation, protein metabolism, and cardiovascular health. Regular sauna use has been associated with improved cardiovascular function, enhanced exercise capacity, and the detoxification process. Additionally, saunas have been found to alleviate symptoms of chronic fatigue, reduce depression, and assist the body in clearing toxins.

 

How Red Light Therapy Works

Red light therapy, also known as Photobiomodulation (PBM), operates very differently from saunas. This therapy involves the use of red and near-infrared light to stimulate cellular processes. The energy from these light wavelengths penetrates the skin and is absorbed by the mitochondria within cells, enhancing their ability to produce adenosine triphosphate (ATP), the energy currency of cells. Unlike saunas, red light therapy does not generate heat, making it a non-invasive method to support energy production and cellular recovery.

Red light devices use Light Emitting Diodes (LEDs) to emit concentrated wavelengths of light that can be tailored to the user’s needs. The effectiveness of red light therapy largely depends on the intensity and duration of exposure, as well as the distance between the light source and the body.

 

Health Benefits of Red Light Therapy

Red light therapy offers a wide range of health benefits, including reduced inflammation, enhanced recovery from injuries, and improved skin health. By boosting cellular energy production, this therapy can support the body’s natural healing processes, reduce pain, and improve overall well-being. The systemic effects of red light therapy can vary between individuals, but its potential to improve energy levels and support recovery makes it a valuable tool for maintaining health.

 

Should You Combine Sauna and Red Light Therapy?

While both saunas and red light therapy offer unique health benefits, they work through different mechanisms—saunas induce stress to promote cardiovascular health, while red light therapy supports cellular recovery and energy production. Combining these therapies in a single session may not be ideal because they serve opposing functions: one creates stress, and the other supports recovery.

If you wish to use both, it might be more effective to use the sauna first to induce heat stress and then follow up with red light therapy to aid in recovery. However, more research is needed to fully understand the combined effects of these therapies. Until then, using them separately is likely to yield the best results.

 

Conclusion

Red light therapy and sauna use are both powerful, natural methods to improve health and well-being, each with its own set of benefits. While they can be complementary, their differing mechanisms suggest that they may be best used independently for optimal results. For those looking to improve cardiovascular health, reduce inflammation, or support cellular recovery, understanding these differences can help you choose the right therapy for your needs.

 

Find our range of devices for red light therapy HERE.

 

Sources:

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2. Laukkanen JA, Kunutsor SK. The multifaceted benefits of passive heat therapies for extending the healthspan: A comprehensive review with a focus on Finnish sauna. Temperature (Austin). 2024 Feb 25;11(1):27-51. doi: 10.1080/23328940.2023.2300623. PMID: 38577299; PMCID: PMC10989710.

3. Laukkanen T, Kunutsor SK, Khan H, Willeit P, Zaccardi F, Laukkanen JA. Sauna bathing is associated with reduced cardiovascular mortality and improves risk prediction in men and women: a prospective cohort study. BMC Med. 2018 Nov 29;16(1):219. doi: 10.1186/s12916-018-1198-0. PMID: 30486813; PMCID: PMC6262976.