Sauna & Infrared Sauna for ME/CFS and Fibromyalgia
For centuries, cultures worldwide have harnessed the therapeutic power of saunas. From traditional Finnish saunas to modern infrared variations, these heated retreats are not just a luxury—they offer a range of health benefits, particularly for individuals with ME/CFS, fibromyalgia, and related conditions.
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 ME/CFS and fibromyalgia.
Types of Saunas: Which One Is Right for You?
Traditional Saunas
Temperature: High heat, ranging from 160-200°F (71-93°C).
Benefits: Deep muscle relaxation, improved circulation, and detoxification.
Origin: Common in Finnish culture and revered for centuries.
Far-Infrared Saunas
Temperature: Lower heat, around 120-150°F (49-66°C).
Unique Features: Infrared heat penetrates the body more deeply, providing soothing relief.
Origin: Popular in Japan and Korea as Waon therapy.
Benefits of Sauna Therapy for ME/CFS and Fibromyalgia
1. Relieves Muscle and Joint Pain
Heat soothes muscles and reduces joint stiffness.
Increases endorphins, the body's natural pain relievers.
2. Improves Circulation
Heat-induced vasodilation boosts blood flow, delivering more oxygen to tissues and the brain.
May help alleviate brain fog and fatigue.
3. Supports Immune Function
Sauna-induced body temperature spikes mimic the fever response, enhancing the immune system's ability to fight infections.
Reduces inflammation and oxidative stress.
4. Enhances Mental Health
Promotes relaxation by releasing endorphins, improving mood, and reducing anxiety.
A study by the University of Eastern Finland linked regular sauna use to lower risks of depression and anxiety.
5. Aids Detoxification
Sweating eliminates small amounts of heavy metals like arsenic, cadmium, lead, and mercury.
For those with ME/CFS, sauna use may gently support impaired detoxification pathways without the risks of chelation therapy.
Scientific Studies Supporting Sauna Benefits
For Fibromyalgia
A 2011 clinical trial found that 3 sauna sessions per week, combined with gentle aquatic exercise, significantly reduced pain and other symptoms in fibromyalgia patients.
For ME/CFS
A small Japanese case study (n=2) showed that daily far-infrared sauna therapy improved fatigue, pain, and sleep after 15-25 sessions.
Follow-up studies (n=11) demonstrated increased brain blood flow with no reported side effects.
Infrared Sauna Garments: A Practical Alternative
For individuals unable to access traditional or infrared saunas due to mobility or cost, infrared sauna garments offer a viable solution. These garments use far-infrared technology to provide targeted heat therapy.
Key Features:
Efficient Heating: Direct contact with skin enhances the absorption of far-infrared heat.
Materials: Made from heat-retentive fabrics like polyester, nylon, or spandex.
Infrared-Reflective Technology: Some garments use ceramic nanoparticles to amplify infrared heat.
Benefits of Infrared Garments:
Portable and cost-effective.
No extreme sweating, reducing risks for those with orthostatic intolerance.
Gloves and blankets offer localized relief for conditions like arthritis.
Words of Caution: Sauna Safety Tips
Hydration is Key: Sauna sessions cause water and electrolyte loss, which may lead to dizziness or low blood pressure.
Start Gradually: Begin with 5-minute sessions and increase duration as tolerated.
Avoid Using a Sauna Alone: Always have someone nearby in case assistance is needed.
Monitor Orthostatic Intolerance: Take care when exiting the sauna to prevent dizzy spells or falls.
Bottom Line: Saunas as a Therapeutic Tool
Whether through traditional Finnish saunas, far-infrared saunas, or wearable infrared garments, incorporating heat therapy into your routine can offer profound benefits for those with ME/CFS and fibromyalgia. From relieving pain and improving circulation to supporting mental health and immune function, saunas are a natural and effective option for symptom management.
Recommendations:
For Traditional Sauna Users: Aim for 15-20 minutes, 3-4 times per week.
For Infrared Sauna Users: Use at lower temperatures for similar benefits with less intense heat.
For Home Use: Consider investing in infrared sauna garments for convenience and portability.
Take small steps, prioritize safety, and enjoy the relaxation and healing benefits saunas can offer.
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
