Episode 18: Benefits of Infrared Sauna for Hypothyroidism
There are quite a few common underlying root causes in Hashimoto’s, including nutrient deficiencies, food sensitivities, an impaired ability to handle stress, intestinal permeability, chronic infections, and an impaired ability to handle toxins. Many people have more than just one root cause, and addressing all of these elements can help us feel better. Today we’re going to be focused on something that can help one aspect of the possible underlying causes- supporting healthy detox.
Sweating is one of the best ways to get rid of toxins. I know- its not sexy… there’s no cleanse or intensive detox retreat or chelation or anything crazy. In fact, I believe in creating routines and habits that support gentle, daily detox over those more intense detoxification programs.
So SWEATING is key to that process. (and in case you were wondering… peeing and pooping are also on the top of my list for detoxing– all very sexy!) In fact, certain toxins, like cadmium and nickel, will be more concentrated in our sweat than in our urine. You can increase your sweating through numerous ways, such as exercise, hot yoga, and hot baths. I actually like doing all of the above, but saunas tend to carry additional health benefits not found in the other therapies.
In a survey of over 2000 people with Hashimoto’s, thyroiditis 57 percent of people who used a sauna reported that this made them feel significantly better; about 52 percent of the sauna users said they had more energy, about 41 percent reported improvements in skin health and pain levels, and additional improvements were seen in mood and even weight!
But there are numerous other long-term benefits that can be seen with using saunas on a regular basis…
In this episode, we’re talking specifically about the benefits of sauna use for people who have hypothyroidism .and of course, I have a few simple shifts that you can do to start making an impact in this area today.
Glad you're here,
Sarah
Resources Mentioned In This Episode:
Take the Quizzes: bit.ly/thyroid-tools
Products and Tools to Support Hydration: bit.ly/thyroid-tools
Disclaimer: Information shared on this podcast and any referenced websites are not to be taken as medical advice or to be used as a diagnosis or treatment plan for any medical condition. I’m sharing my educated opinions & experience but nothing shared here can be taken on a one size fits all basis and we always recommend you do your own research, talk to your own doctors and practitioners, and take full responsibility for any health & medical choices you make.
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Want to read this episode instead? Here’s the transcript?
Okay, so there are quite a few common underlying root causes for hypothyroidism, or as I often sort of flip flop back and forth Hashimoto's thyroiditis, because if you're new around here, if you are diagnosed with hypothyroidism, there's actually a 90% ish chance that what you have is not just hypothyroidism, but it's actually an autoimmune thyroid disease called Hashimoto's thyroiditis. You'll wanna scoot back a couple episodes and listen in if that's new to you. Anyway, there are quite a few underlying root causes for Hashimoto's thyroiditis and some of those things. Well, these are all kind of my like <laugh> pillars of what I talk about on this podcast. Things like nutrient deficiencies, food sensitivities that cause inflammation. The combination of those two causes inflammation and iMerit ability to handle stress, intestinal permeability or leaky gut, having chronic infections, and then also having an impaired ability to handle toxins and get them outta your body.
A lot of people have more than one root cause, and addressing all of these different elements can really help us feel better and start to chip away at the symptoms that we have as a result. So today we're gonna be focused on something that can help one aspect of the possible underlying causes, and that is supporting healthy detox. So we're gonna talk today about sweating. <Laugh>. Sweating is one of the best ways to get rid of toxins, and I know it's not sexy. There's no cleanse or no intensive detox retreat or chelation or really anything crazy. In fact, I'm kind of a big believer in creating routines and habits that support gentle daily detox, like slow, gentle detox every single day over those more intense detox programs that can really be stressful on your body and cause some other problems. But sweating is key to that process.
And in case you're wondering, peeing and pooping are actually also on the top of my list for detoxing all very, very sexy <laugh>. In fact, certain toxins like cadmium and nickel are more concentrated in our sweat than they are in our urine, and you can increase your sweating in lots of different ways like exercise or hot yoga or just, I don't know, wearing an extra layer when you go for a walk or work in your garden or taking a hot bath. I actually like doing all of those things, but one of my favorite ways is by using as sauna and saunas tend to carry an additional additional health benefits that aren't found in those other therapies. In a recent study of over 2000 people with Hashimoto's thyroiditis or hypothyroidism, 57% of those people who used Asana consistently reported that it made them feel significantly better.
52% said they had more energy and 41% that they saw improvement in their skin health and their pain levels and in their mood and even dropped a few extra pounds with using sauna. There's lots of long-term benefits that can be seen when using saunas on a regular basis. And so in this episode we're talking specifically about the benefits of sauna use for people who have hypothyroidism. And of course I have a few simple shifts and suggestions that you can start to work on to make an impact in this area today. So grab a notebook and a pen and let's get started with today's episode. Before we jump in this week, I wanna encourage you to head to my website and take one of these symptom quizzes that I've created for you. You can find them at bit.ly/thyroid-tools and especially this week, I'd like to point you toward the toxic load and liver function quiz.
Since we're talking about detoxification and sauna used to support it. This is one of the quizzes that I've created to help you sort of assess some of your more subjective symptoms and figure out where you should put your energy and effort. I've got quite a few different quizzes there, but this week I wanna talk specifically about the toxic loaded liver function quiz. There's all sorts of symptoms that you could be dealing with that could be directly connected to the level of toxicity that you personally have in your body and your liver's level of congestion and challenge that it might have in helping to move those things out. So you can head to the link in the show notes or go to bit.ly/thyroid-tools and take the toxic load and liver function quiz and see where you're at. It's also a great thing to come back to over time and see what gains you've made in resolving these symptoms as you start to chip away at them and support your body in gentle detox. So head to bit.ly/thyroid-tools and take the short quiz, assessing the symptoms that could be keeping you from feeling good as you move through your days.
Welcome to the Natural Thyroid Fix. I'm Sarah Geisinger, a holistic lifestyle and nutrition coach and former hypothyroid mom who has reversed her thyroid disease using a natural approach to thyroid health. Trust me, I know what it feels like to move through the life in a brain fog, needing a nap by mid-afternoon and constantly be cleaning the hair you've lost outta the shower drain. Do you know what I'm talking about? If you're here, I bet you do. So if you're ready to reject the notion that this tired hypothyroid life is as good as it gets and start implementing simple natural strategies to live a vibrant symptom-free life, then this is the podcast for you. Let's dive into today's show.
From Sweat Lodges to Science: The Evolution of Sauna Therapy
Well, hello. So I love my sauna. I love saunas, and when I first learned about the benefits of sauna use years ago, I had no access to Asuna. We lived in a tiny little house and we had no money for extras like sauna or a health club that had a sauna or anything like that. So I started going to our local Y M C A and they had a sauna in the women's locker room, which was lovely. It was great. We'd go in there and a lot of times I was like the only one in there, but there would, you know, maybe occasionally be another woman in there. And then one day, a couple years after that, they had to close the sauna because of, I don't know, some ventilation issue or something, and they ended up moving to a combined men's and women's sauna, which was in like the pool area.
And to be honest, if you've ever been in a sauna with a bunch of half naked sweaty men, it's just not fun. I mean, no, thank you. Maybe for some people they don't care, but I care. Anyhow, that was when we started looking at ways that we could have a sauna at home. And so today I'm gonna talk about the difference between traditional sauna and infrared sauna. I'm gonna talk about some of the various types of infrared saunas, how saunas can help with detox and pain relief and circulation and weight loss and all the things how to use 'em. And also I'll make some mention of who might not want to use Asuna, but you might be familiar with traditional saunas known as Finn Saunas and maybe you've seen one at your gym or local Scholared hotel or anything like that. Maybe you've even toured one of those super cool Roman baths on a trip to Europe sometime during the days of the Roman Empire.
It was super common to take the time to go sweat out the days' worth of toxins, and they were used as a way to sort of de-stress and unwind, but they were also like a social connection point in the Roman era. And so it was kind of like a social way to improve your health. And so the ancient Romans were kind of onto something. Even if they maybe didn't know exactly how beneficial saunas were for their health, they could certainly not have predicted the level of sauna usage and sauna research and sauna, everything that we have now. But over the centuries, various forms of heat therapy and really in a lot of different cultures, there's, you know, like traditional sweat lodges or in Scandinavian countries, the sauna usage is very popular as well. And there's there they kind of all take a different form.
But in the past 20 years or so, infrared sauna therapy has become super popular and much more widely available and also more studied really relatively recently studied, which is pretty cool to find out how this thing that has the rich history and kind of unknown, they were, they were, people were doing it and they didn't necessarily know why it was good for them. I always think it's super cool when the science comes along and can kind of spell out what's happening physiologically in the body that is making it so that it is actually good for you, something that we thought was good for us. So a lot of studies have been done in the last couple years to figure out exactly how heat therapy helps to benefit specifically symptoms like pain, fatigue, depression, high blood pressure and wound healing. And these are also things that you can kind of lay those symptoms over the long list of symptoms that if you have hypothyroidism that you're probably experiencing as well.
And so the we're, we're in an a time period where the anecdotal evidence is moving into scientifically proven evidence, which I think is always cool. And understanding how that that works specifically in the area of autoimmune disease is something that's really interesting to me. So that's what I'm gonna talk about today to understand the benefits of infrared heat and really how it works in the body. First, you kind of need to understand the difference between traditional sauna and infrared sauna as well as, as kind of the, the different types of light that are used in infrared, in infrared light. So traditional saunas have either been like wood stoves or like electric heaters that heat up the air to about 160 to 210 degrees Fahrenheit. And the humidity is usually between like 10 and 20%. And if you're familiar with like a finished sauna, that is something that that is, that's pretty traditional.
You maybe experienced that. And I would say that was what there was, what we had at my Y M C A, this is maybe more common in a lot of gyms. There are maybe older, I think I'm seeing more and more there's infrared saunas in newer more upscale health spas and things like that. But a lot of times those traditional saunas are available, but the warmed air that's created in the sauna is what heats the skin. But the heat really only penetrates the skin by a couple millimeters in a traditional sauna, which is still good. It causes a good sweat. It has, there's a lot of benefits there. However, infrared saunas, they only heat up to about 104 to 140 degrees, but the heat directly penetrates the body instead of using air as a means to create heat. And so because that 'cause of that, the heat penetrates a lot deeper and it also stimulates more of a vigorous sweat than traditional saunas and is useful to, it reaches fat tissue, it reaches into the neuromuscular system.
Infrared Sauna Unveiled: Exploring the Different Types and Benefits
So that means that infrared saunas can have all sorts of different benefits that are beyond just a traditional sauna. So that's pretty cool. Additionally, the demand on the cardiovascular system is significantly less so the body doesn't have to do more work to get the added benefits when you're using an infrared sauna. And so that's why I am a big fan specifically yes of saunas, but specifically of infrared saunas. Infrared light is sort of like an invisible electromagnetic energy and it's wavelength is a little bit longer than visible light. And so we feel it as heat. And so you might've heard other terms associated with infrared such as like far infrared or middle infrared or near infrared, but all of those terms correspond with the different wavelengths of the infrared radiation. And so your biggest takeaway, I could, you could get real deep in the weeds on this part, but the biggest takeaway is that the different wavelengths of infrared radiation, they serve different purposes in regards to how they impact your body or specifically what you're after in terms of addressing symptoms of Hashimoto's thyroiditis or hypothyroidism.
And so for our purposes, I'm describe, I'm just gonna describe the key benefits of infrared saunas, but keep in mind the benefits are these are, these are corresponding things to different wavelengths on the infrared spectrum. So for example, far infrared, which is the most widely known term, is responsible for deep detoxification and weight loss benefits of an infrared sauna. Middle infrared lights helps to reduce pain and address inflammation. And near infrared is the most, is most often associated with skin renewal and wound healing and that sort of thing. So different goals for what you have for your health kind of demand, different things from an infrared, from the infrared wavelengths or types of infrared saunas. So remember that as you start to look for potentially maybe getting your own sauna or using a sauna to address some of your needs. So one thing that I often get asked is, is infrared light safe?
Especially because it's invisible and it's the invisible part of the sun's spectrum, it's part of, you know, sunlight as well, and it's the part of the sun spectrum that actually penetrates the cell tissue and that reaction of that penetration results in multiple health benefits. And so there have been many, many studies that continue to confirm that there are no known side effects to infrared heat. So just tuck that one away. However, it should be stated that as with any detoxification treatment, it's really important to kind of start slowly and work your way up to longer lengths of time in an infrared sauna. Just as you've heard me say that when you start working out, you should just start with like slowly increasing. Or if you're increasing what movement you have, you should start slowly increasing. Or when we're starting to just detox using food and water, like slowly increasing your water intake, we wanna do the same thing here.
Healing Heat: How Infrared Saunas Aid Relaxation, Detoxification, and Pain Relief
We want it to be gentle on our bodies and that is gonna bring the most benefit. So that is the things that you are going to want to pay attention to. But here is the list of things that an infrared, that using an infrared sonic can help. Number one, it can help relaxation and stress, it can support detoxification, it can offer pain relief, increase circulation, improve weight loss, skin cleansing and anti-aging factors are, there's a lot of benefits there, improving the cardiac function and reducing blood pressure and also helping wounds to hear more effectively. So there's a really long list and I think that's pretty cool, especially when you think about some of the challenges that we deal with as people who have hypothyroidism. So the first thing I'm gonna mention is relaxation and stress. And so we talk about stress all the time because of its specific impact on the adrenal glands and the adrenals impact on the thyroid.
And so managing stress is, has to be an everyday thing. And so this is something that is connected the h p a axis dysfunction because when there's spikes in cortisol, the stress hormone, then that can have an impact on our other hormone levels like our thyroid. However, when a person is in an infrared sauna, the levels of their hormones, the stress hormones, they do not spike. They actually lower. So that's pretty cool. The other hormones sort of stabilize and so it helps bring a more stable balanced hormone level. And that is largely because the body's parasympathetic nervous system kind of takes over in the worm environment of the sauna. It kind of sends those safety signals that we talk about here often and puts our body into a state of complete relaxation. And when our body is in that parasympathetic state, then you can tap into your body's ability to actually heal itself, which is not possible when you're living in a state of stress.
So this is a really great way to kind of incorporate what we, the daily management of stress in a really, really healthful way. And so I highly suggest that second thing saunas aiding in the detoxification process. So for most people who have hypothyroidism, giving your liver some support and detox makes a huge impact on how you're feeling because when our bodies are under stress from something like Hashimoto's, already there's research that shows that we as people with hypothyroidism can't really detox as effectively as someone who doesn't have it. And so if we can support our livers in our, in our body in general to gently detox at the beginning, then an infrared sauna is a great way to add in just gently allowing our body to clear out toxins without over overstressing our bodies. Unfortunately, we all have toxins in our bodies from things we've been exposed to, whether we can, we, we can't control everything, right?
And so as, as even if we do a great job trying to avoid chemicals and things like that, it's inevitable because we live in the modern world that we are going to have some level of toxins in our body. And so helping to support our body to move it out is really, really helpful. A lot of times too, toxins tend to kind of reside deep within our tissues, especially heavy metals. And so when we sit in an infrared sauna, the infrared light heats us up from the inside out, which makes it possible for us to release toxins more easily. And when we can do that and then sweat and then move out those toxins, we're able to help kind of take the pressure off the tissues in the body and the thyroid where, where especially heavy metals are prone to hide <laugh>, I mean hide, they sound, it sounds like they have a choice, they just kind of burrow in there, <laugh>, so they get stored in there.
So using asana really could help you with that, especially if you get to a point as you are when you're working on making some healthy lifestyle shifts and are seeing improvements, but maybe you've kind of hit a plateau or a roadblock in your healing journey. This could be adding in sauna therapy could really be something that kind of helps get you over a hump and, and towards feeling good. The third thing is pain relief. And this is something that so many people who deal with hypothyroidism complain of just like a dull ache in their muscles or their joints. And so this is something that I experienced a lot before I kind of got my Hashimoto's flareups under control. But pain can really re it's, I mean, it just kind of affects your mood, it affects your sleep, it makes you feel older than you actually are and it's really important.
And so diet is a, plays a critical role in just helping to reduce the inflammation. But infrared saunas are also known to be used for natural pain relief. And so that is something that I would really encourage you to. Basically they warm up aching muscles and joints and they soothe the pain, even that dull aching pain. There was a study that came out of Japan that showed that chronic pain patients experienced a significant reduction in pain level, something like 70% just doing one session of infrared sauna therapy. And as they continued to do it, there's pain scores decreased significantly and remained low when they were using the infrared sauna therapy. So that's awesome. So if you're struggling with chronic pain, if you're struggling with even temporary pain, it can really be effective in helping. Additionally, it improves circulation. So a lot of us have <laugh> intense coldness.
This is something that I think that if you have hypothyroidism, you have probably found yourself in a thermostat dual with someone that you live with. I know I did, I still do sometimes, but this oftentimes from, comes from just not having great circulation. And so there was a study in 2005 from the University of Missouri and Kansas City and the study, the study demonstrated that by simply doing 15 minute sauna sessions, followed by 30 minutes of relaxation under a warm blanket for two days a week, this blood flow increased a remarkable 68% after just doing those things, 15 minutes of sauna therapy, and then it increased even further after the, the laying under the warm blankets. So sauna therapy can help increase our internal body temperature. It gives our thyroid a much needed break from having to kind of try and regulate our body temperature and helps keep us warmer, which I'm always a fan of.
Shedding Pounds and Rejuvenating Skin: The Aesthetic and Weight Loss Benefits of Sauna Sessions
The next thing is weight loss. And this is one that I feel like gets a lot of attention. It's really actually incredible how the sauna can encourage weight loss. Basically, as you heat up and you sweat toxins leave your body, you burn calories and that trigger triggers weight loss. In fact, there was a study in the journal of what was it? The Journal of the American Medical Association that found that one infrared sauna weight loss session burned up to 600 calories. That's a lot, right? Additionally, there was a study that was done in 2010 that was published in the Canadian Journal of Diabetes that demonstrated that subjects were at subjects who participated in 20 minutes of sauna sessions three times a week over a three month period, and made no other lifestyle changes. They they decreased their waist size by 2.3 centimeters in three months and they didn't do anything else different.
They didn't change what they were eating, they didn't change their exercise program or anything. And so if you are already doing some of those healthy lifestyle things, focusing on healthy eating, moving your body consistently, adding in sauna can really help to kind of nudge things in the right direction. Consistent sauna use is the key to achieving weight loss. I think that's pretty cool to just add that in as another tool. Additionally, there are all kinds of studies that demonstrate the benefits for anti-aging and benefits to skin. A lot of that has to do with detoxing as well, is that if we're just not detoxing well then our we sh our age shows up more. We kind of our you can see that in the tissues and that includes in our skin. And so I just love the saunas offer a non-invasive way to keep our skin glowing and youthful.
I love it. So I have a lot of reasons that I love the sauna, the improvements to cardio function and blood pressure. Cardiac issues a lot of times can co-occur with people who have thyroid disease. So if you fall into this category, know that there is also some research in the Journal of Cardiology that reports that infrared sauna therapy improves the clinical symptoms and cardiac function. They also found that infrared light decrease the heart size in patients with chronic heart failure. What that's pretty cool and that it might be, there's still more research to be done here, but there is indicators that infrared sauna is it's able to lower oxidative stress. But again, more research needs to be done there. So I think this is pretty cool, right? So there are a couple things that you, reasons that you shouldn't use asuna.
So for example, if you were taking a medication that could impact your heart or your ability to sweat or your level of alertness. So some things like diuretics or maybe some heart medications or sedatives or opiates, you're gonna wanna check with your doctor or pharmacist to see if that's contraindicated. If you have a heart condition that is unstable, again, you're gonna wanna check with your doctor before starting a sauna regimen. If you are pregnant, it's not recommended for you to to be an A saunas if you have breast implants, that is also something that you shouldn't do. And I would say that elderly people, you wanna use caution and do short times and build up. I actually think you should do that with anybody. And also it's not recommended for kids to use saunas. Do, when my kids are sick, I do put them in the sauna for very short times because it helps to kind of simulate a fever and cook out the sickness, but you make your own choices <laugh>.
Incorporating Sauna Therapy: Practical Steps for Starting a Sauna Routine
All right, I wanna give you a few things that you can do today to start moving the needle and how you feel like I always do. And these again aren't gonna be things that are gonna be all you need to do to see improvement from hypothyroidism or maybe even have massive impact. But the deal with approaching thyroid disease and really any health issues from a holistic perspective is that winds come as culminations of small steps combined together over time. And that is what makes the massive impact. So the first thing I would recommend is to start doing sauna sessions a few times a week. So there are many benefits to using infrared saunas. I love my sauna time. I miss my sauna time. My family is in, in case you didn't know, my family is traveling the country. We have been for a year.
And so at home we have a sauna, but we have had inconsistent sauna access as we've been traveling. But I do love it and I'm eager, it's one of the things I'm looking forward to, to settling back down into a house again, is to be able to have a sauna. So I recommend if you are getting started, starting with about five or 10 minutes once a week and then slowly working your way up to 20 minute sessions, and then after about a month of doing 20 minute sessions and feeling good afterwards, you can increase from there since. There is also the potential for toxins to be reabsorbed if the sweat sits on your skin too long. Ideally, you wanna make sure you take a shower after your sauna session, which will just rinse away any of those toxins and prevent it from sitting on your skin.
If you're not able to take a shower, I at least at a minimum recommend getting a towel and wiping the sweat off, which you probably wanna do anyway before you move on with your life after a sauna session. But ideally, the the best case scenario after building building up to this is using the infrareds on a daily to get the most benefit. And so over time you can slowly increase the, both the time and the temperature to what works good. It's really important to pay attention to your body. Additionally, you wanna make sure that you, once you're sweating, that you, that you aren't feeling faint or fatigued or anything like that. And a lot of that comes down to remaining hydrated. You are gonna be wanting to make sure that you are drinking more water, especially after a sauna session. I try to drink extra water before as well.
I would encourage you to check in with your local health club or spa to see what sauna options they might have. You can check at your local Y M C A or the other health spas in the area. Many places offer, like many gyms, offer saunas as a benefit for their members or other places. Offer them as kind of like some sort of package where you can do a certain number of sessions sauna sessions per month. So check out what's available in your area. Another option is to get your own sauna. I'll link up a couple of my favorites that are my favorite sauna brands in the show notes, or you can find them at bit.ly/thyroid-tools. I encourage people to find a brand that they, that would work for them or a model that you would work for them.
A lot of times you can find them used on like Facebook marketplace or if Craigslist is a thing in your area, then maybe there or my family ended up building our own sauna, especially ordering infrared light bulbs and then building a mounting panel out of cedarwood. And it worked super well. We placed it in a small closet that we insulated and I will link, I'll share the, the plans that we followed in the show notes, if that's something that's appealing to you, it was really affordable to do it that way. Okay? I am also gonna encourage you to stay hydrated. This is really important. You know, I am big on hydration, but especially if you are going to be stepping up the sweating, you're going to get dehydrated. If you don't, don't address that. So I recommend drinking purified water so that you know you're not putting toxins back into your body through water.
Adding in some electrolytes is always a good idea, either through an electrolyte supplement or even just a pinch of Celtic sea salt water or Celtic sea salt in your water. That can just help ensure that your body is well hydrated after a good sweat session. And then last but not least, I am just gonna encourage you that even if it is challenging for you to find a way to get some sauna sessions in, I would at a minimum encourage you to find a way to sweat each day. Whether it's going for a walk on a warm day, wearing an extra layer of clothing while gardening, doing a session of hot yoga, whatever it needs to be. Sweating is a super important way of promoting healing and detoxification. Infrared saunas just make it easy. But there are many ways to get in a good sweat. And so I would encourage you to do that because sweating can be a powerful tool for health.
And an infrared sauna just offers so many benefits for people who are dealing with hypothyroidism, including the stress relief, the detox, the pain relief, improved circulation, the weight loss, the clear skin, the lower blood pressure, the wound healing, all of it. It just makes a perfect tool for helping you to get feeling good. And so I would encourage you to do that. All right, so there we have it. Be sure to head over to the show notes to check out the different saunas that I recommend. And other tools that are helpful. You'll find that at bit.ly/thyroid-tools. And you can take the toxic load and liver function quiz there and grab any of the other tools that I have provided for you. So you can find that at bit.ly/thyroid-tools. And you can, or you can grab the link down, down in the show notes. So I hope you're able to apply some of these things, maybe start making some shifts or some moves towards developing your own sauna routine. And I am a firm believer as always, that when you do it this way, when you make little shifts, when you do fo, when you focus on the doable lifestyle shifts, living a symptom-free life with hypothyroidism is totally possible. And I want that for you.
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