As an advocate for a measured approach to social media engagement, consuming just the right amount to stay informed and inspired, I recently became absorbed by a recurring wellness trend on my feed: infrared sauna therapy. Being a cancer physician with a strong interest in the impact of epigenetics on health, I felt compelled to dig deeper than the glowing social media testimonials and examine the possible advantages of infrared saunas.

Curious yet doubtful, I resolved to try it myself. The pamphlet from the sauna studio highlighted appealing benefits such as burning up to 400 calories during each session by increasing core body temperature, reducing inflammation, boosting recovery, and enhancing sleep quality. Although it appeared a bit too optimistic, my eagerness drove me to give it a shot.

To my astonishment, the session was incredibly calming, like being enveloped in a soft, warm blanket. It carried a meditative essence, and the post-session physiological effects were undeniable. I experienced an unmatched sense of tranquility, my body felt lighter, and that evening, I enjoyed one of the most refreshing sleeps I could recall.

I pondered whether this was simply a result of placebo or hopeful thinking, but as a scientist, I was fascinated by the processes involved, especially the function of heat shock proteins. Heat shock proteins are molecules that the body generates in response to stressors, including elevated temperatures. They facilitate protein folding, prevent cell damage, and assist in the repair of stressed cells. The increase in body temperature during sauna use activates these proteins, potentially boosting the body’s ability to handle inflammation, recover from physical exertion, and sustain healthy cells. Newer research indicates that frequent activation of these proteins might contribute to healthier aging and increased longevity.

Desiring to move beyond molecular speculation, I examined real-world evidence. A research study from Finland featured in JAMA Internal Medicine tracked more than 2,300 middle-aged men for over two decades. It discovered that men who used a sauna 2–3 times per week had considerably reduced risks of sudden cardiac death and various cardiovascular-related deaths compared to those who used it just once weekly. Those with 4–7 sessions weekly experienced even better results. Longer session lengths also related to superior outcomes. Although this study concentrated on traditional Finnish saunas, both traditional and infrared saunas use passive heat exposure, highlighting common benefits. Nevertheless, infrared saunas achieve these results at lower temperatures, which may be preferable for those sensitive to heat.

Despite these encouraging results, sauna therapy may not be appropriate for everyone. Consulting with a healthcare provider is recommended, particularly for individuals with health issues such as pregnancy, cardiovascular conditions, or implanted devices. It’s vital to ensure the experience is restorative rather than distressing, alongside staying hydrated and maintaining reasonable session lengths.

In the noise of contemporary health guidance, my infrared sauna experience felt refreshingly clear. As our understanding of thermal therapy evolves, infrared saunas could provide a practical way to boost cellular function, reduce systemic inflammation, and potentially enhance longevity while supporting relaxation and recovery.

*The opinions expressed in this article are my own and do not reflect those of my employer or affiliated organizations.*

*Khushali S. Jhaveri is a hematologist-oncologist and assistant professor of medicine, with a focus on lymphoma. She examines the intersections of medicine and society in her writing, making contributions to numerous medical and public forums.*