Holistic Wellness & Massage: Natural Health Solutions You Can Trust

Approaching the topic of red light therapy and infrared light, I realized that, though I have been using saunas for healing for decades, the lines blurred between the use of light and heat and the many variations that those topics contained. It humbled me, actually, and sent me back to my original texts to start relearning those distinctions. I mention this in the introduction because I believe I am not the only one who needs clarity around this, especially if one is new to saunas and using different types of light to heal. For example, you have saunas, LED lights, Tungsten lights, heat lamps, hot rocks, Near-infrared (NIR), Far-infrared (FIR) and everything in between. And is that “everything” referred to as “full-spectrum” infrared, or is that something different? The first thing I am going to clarify is the different types of heat and light used in healing, mostly in the context of saunas (enclosures) and also non-enclosures, which rely mostly on light to heat the body. After that, we will do a deeper dive into red light and near-infrared light, breaking down the different qualities and benefits of LED lights and Tungsten-based bulbs. Getting Clear on Different Systems for Light and Heat Healing I have been using traditional and electrically warmed hot-rock saunas for over 30 years, so when I started to realize that Far-Infared (FIR) systems were also referred to as saunas, I wondered if the saunas I used in gyms and resorts had always provided far-infrared light, which is invisible to the eye. After reading extensively on the topic, I came to realize the distinctions which I will outline below. Hot Rock Saunas or Electrical Heated Saunas In my 20s, I befriended a couple of Indigenous men who ran sweat lodges and invited me to participate. This was conducted on the earth, in a tent of animal skins, with heated rocks. I won't go into the spiritual aspects of all of this, but instead using this as an example of what Western culture would call a hot rock sauna, similar to the hot rock saunas used in Finland and other areas in Scandinavia. This heated-air environment is what we also find in most gyms, though those units are usually heated electrically. These saunas warm the body's surface – the skin – but don't penetrate deeply at all, even the super-hot sweat lodges. When we are talking about using light to heat the body, it penetrates much deeper than a hot-air sauna (wet or dry) and that is an important distinction to make. I am not saying that your gym sauna does not have great benefits, but that it is one category of sauna that provides surface heat only. The confusing part about this, as we will discover further, is that there are saunas that use light to heat the body and the space, and they are also referred to as saunas. The best way to think of it is that the “sauna” is the enclosure for the heat to be kept in the room. It is also confusing because there are many hybrid versions of the traditional sauna that include FIR and NIR and colored lights that might refer to themselves as “Full-Spectrum” lights. Far-Infrared Saunas If you look for a sauna on Amazon these days, you will see that most of the options are far-infrared saunas. This has been the most common type of sauna (except for hot rock saunas) for about 50 years and is referencing the use of light in the wavelength range of over 3000 nanometers (nm) to heat the room and the body in that room. This is usually done with ceramic panels, and the light is not visible, so it is fair to say that recognizing the distinction between hot air saunas and FIR saunas can be difficult. The difference is that the far-infrared light penetrates the body approximately 1 inch to 1.5 inches, way beyond the superficial skin level. That is why there are distinct health benefits that come with a far-infrared sauna that are different from saunas that merely heat the air. Red Light and Near-Infrared Saunas and Devices When we start to get into near-infrared light, which IS visible to the eye at some wavelengths, the requirement of a sauna, or enclosure for the heat, becomes optional. This is because the near-infrared heats the body primarily, and so by sitting close to the light panel, whether it is LED or Tungsten bulbs, the body receives the light energy and the heat from that light and benefits from that. The sauna enclosure adds to the healing heat that comes with the use of near-infrared light, so there is an additional way benefits can be gained in using near-infrared. The wavelength for near-infrared is generally 700 nanometers – 1100 nanometers. This can be broken down further into red-light, which is part of near-infrared. The red light is 600-700 nanometers wavelength and is seen as visible red light. The non-visible light in the near-infrared spectrum is typically used in the 700nm – 850nm range. One must also make the distinction between tungsten bulbs, which look like traditional light bulbs but get much hotter and are usually encased in red glass, and LED lights, which are often a panel of little lights that don't get as hot but still penetrate the body deeply and have strong benefits. Additionally, the distinction must be made between sauna use and spot use of NIR. The LED or tungsten can be directed at a specific area of the body (like the face or a joint) and then a sauna is not required to heat the room, but will still often be beneficial if that setup option is possible. Full-Spectrum Saunas and Bulbs Here's where things get wonky. A lot of saunas (including some I have used recently) claim to be full-spectrum, which means it has all the light wavelengths. I have read in a few sources (mostly Dr. Mercola) that that is unlikely from the modern pre-built saunas. Those who support the use of tungsten bulbs for light healing say that the bulbs contain a full spectrum, though most of the light is red and NIR. I am not going to get too deep into full-spectrum because it is hard to measure but for the purposes of healing, we will just see “full-spectrum” as a bonus to the focused light work (NIR and red light) that we are focused on. My Personal Learning and Experiences When I find articles on the Internet, I often wonder what their foundation of knowledge is. How did the author learn? If you don't care about this, you can skip this section, but I feel that one's learning influences one's opinions and so I want to present how I got to where I am now. Gym Saunas and Sweat Lodges Approximately 10 years ago (2015), I started to get some weird health issues. They were minor but enough for me to pay attention to. I had skin eruptions on my scalp. I had varicose veins emerging. Additionally, I was exercising intensely, and while the sauna at the gym helped with recovery, it did not take care of these health issues. I had already been in sweat lodges, which I acknowledge was historically used for health aspects, but really was more of a spiritual experience for me. And the hot air saunas I had used up until then had been because they relaxed me and felt good. There was no intention behind it beyond that. I soon came across Dr. Lawrence Wilson's website and book Sauna Therapy and after reading an excerpt decided to buy it and read it from front to back the day it arrived. My First Single Light Tungsten Heat Lamp He luckily had an inexpensive one-light tungsten setup described in his book that I could do in my basement bathroom (though it was not ideal) and I did that for 20 minutes a few times per week. It is funny because I do not remember how fast my scalp healed, and the veins did not heal (but I blame that on infrequent use – should have been at least 5 times per week), but how radiant my face looked after doing the red light session. And it lasted for a few days. That was pretty cool. LED Infrared Lights For My Dog A few years later, LED panels started to emerge strongly in the marketplace and I read and loved Ari Whitten's book The Ultimate Guide to Red Light Therapy, which emphasized the benefits of LED setups rather than tungsten bulb setups. Unfortunately, the pricing on these bulbs was out of my spending range at the time and I did not buy any LEDs at the time. My dog was having spine and hip issues and his vet suggested a weekly session of red light/near-infrared treatment. They had a unit at the veterinary office that was a handheld panel that she held up to my dog's body for approximately 10 minutes. I noticed he moved better the next day or so and that was impressive because there was no placebo effect. It was really happening. After that, I started to notice light and sauna spaces open up as independent businesses. Also, my gym got a red light bed. This gave me exposure to LED red light several times per week, from the gym bed and the panels at these sauna businesses. Honestly, it only kind of helped with muscle recovery, but it REALLY helped my mood, my stress, and my energy levels, especially in winter. After that, I saw that red and near-infrared light could help with aging and improve mental abilities. Ari Whitten's book mentions this a lot. So I started to bring a relative who was struggling with energy issues, mood issues, cognition issues, and joint pain to the red light/sauna business to get red light sessions. The day after the first time I brought her, she was clearly in a much better mood and walked a full mile that day. She had not done that for over a year. I brought her a few more times but she didn't always want to go and I had to honor that. With more frequent visits I think the outcomes would have been even better. A Sauna With Everything Finally, I won a free sauna session at a street fair and when I went, they told me that their saunas had EVERYTHING – air heat, far-infrared, near-infrared, mid-infrared, full-spectrum, and color therapy! WOW! Actually, it sounded like a sales pitch. But at the time I didn't care and my focus was on how I felt afterward. That truly is the only real way to reveal if it works in your health routine. Well, I felt pretty spectacular after 30 minutes in that sauna, so whatever mish-mash of light and heat therapy it contained, it worked for me. And made me more open to far-infrared light, which I had written off as not as effective and also potentially harmful due to EMFs (more on that later). OVERALL: all exposure I have had to heat therapy through saunas and light/heat therapy through infrared light has been positive as long as I have used it properly (not too long) and with proper behaviors around and outside my sauna practice. The History of Infrared Light Light therapy isn’t a novel concept; in fact, its roots trace back to ancient civilizations. Cultures like the Egyptians reportedly harnessed the power of sunlight for healing purposes. Fast forward to the 20th century, when the advent of research into phototherapy began, leading to its application in treating various medical conditions. NASA’s early investigations into how red light could promote plant growth in space eventually expanded into studies regarding its effects on human health, paving the way for more modern therapies you may now consider. As a side note, I noticed when I was starting seedlings in the basement for my spring garden, the light would be rather soothing to me as well. This was long before I made the connection that plant lights also contain the light that helps human health. This historical context sets the stage for contemporary practices. The transition from ancient remedies to advanced technological applications showcases an evolving understanding of light’s capabilities. Today, I find ourselves in a fascinating era where both red and infrared light therapies are being explored with fresh enthusiasm among scientists and practitioners alike. Wavelength Matters (Sometimes) If you are simply using light for the benefits of relaxation, I have found that, for me, it doesn't matter what type of light I am using. The warmth of the experience and the mild to deep penetration of the light helps bring a sense of calm back to my body. But when you are comparing wavelengths for targeted treatments, understanding the distinct roles of various wavelengths allows for a tailored approach to treatment. Any discussion about red light therapy can’t overlook the importance of wavelengths. Wavelengths are measured in nanometers (nm), with red light typically falling between 600 to 700 nm and near-infrared light ranging from 700 to 1100 nm. Each wavelength can penetrate the skin to different depths and thereby influence various physiological responses in your body. For example, shorter wavelengths, like 600 nm, might be more effective for surface-level skin issues like acne or redness, while longer wavelengths, like 800 nm, can penetrate deeper, targeting muscles and joints for pain relief. By understanding these nuances, you can make more informed decisions when selecting therapy options. It's worth considering how your specific skin condition or health issue aligns with the effects attributed to particular wavelengths. This is where personalized therapy truly shines, as individual needs may vary based on skin type, medical history, and desired outcomes. Below is a comparison chart that highlights the different wavelengths and their corresponding effects: Wavelength (nm)Targeted TreatmentType of Light600 – 640 nmSkin rejuvenation, acne treatmentRed Light (visible)650 – 670 nmCollagen synthesis, wrinkle reduction. skin health, , and wound healing. ATP production from stimulating Mitochondria. MetabolicRed Light (visible)810 – 850 nmMuscle and joint pain relief, deep tissue healing. Effective for skin health and cellular rejuvenation.Near-infrared (NIR) (not visible)1100 – 3000 nmThis does not seem to be an option in most systems except “full-spectrum”Mid-Infrared (MIR)Over 3000 nmCirculatory and metabolicFar-infrared (FIR) It’s fascinating to consider how each specific application might bring different outcomes based on its wavelength. Many LED devices allow you to choose the proper wavelength. The tungsten-based setups do not allow that but are mostly in the NIR and Red Light range. Most people promoting tungsten for light therapy will call the bulbs “full-spectrum” because they believe it contains a wide array of wavelengths, but the strongest light is in the red light and near-infrared light range of nanometers. This tailored approach is especially relevant if you're exploring at-home devices or considering different professional treatments. The specific choice of wavelength is paramount and can sometimes make all the difference between success and mediocrity in your treatment pathway. The understanding of wavelengths can empower you on your journey to healing and wellness. Knowing that wavelengths in the red light spectrum can significantly impact your therapeutic outcomes enables you to make informed choices, whether opting for LED panels or tungsten-based treatments. Heat and Temperature Matter (sometimes) Again, if you are simply going for relaxation, warming the body tends to do that and you can be less specific about worrying about the type of light you are receiving. LED lights do not heat the room much but they heat the body more internally than a traditional hot-air sauna. Even if the hot air is 150 degrees, it does not penetrate the body as much. I mention this because my communication with many of the companies that provide near-infrared light, both tungsten and LED, has made clear that capturing the heat in the room or sauna is not necessary for benefits to occur. This is different than traditional hot-air saunas, which rely on the atmospheric room temperature for its benefits. I have struggled even with a one-light tungsten set up in my tiny bathroom because of my reluctance to heat the walls, which are those wood panels from the 1970s and are probably full of chemicals that I am likely breathing in when I heat that room with my tungsten light. Even the idea of tent enclosures in my home overwhelms me a bit. We use every inch of space right now and I do not want to take up an entire room with a sauna tent. And I don't want to have to set up a panel in the shower every time I want a sauna, which for me is every day for a little bit (about 15 minutes). Anyway, even though I like the tungsten light better, I have decided that I am going to get an LED setup because it is just easier for those with limited space, and the benefits are documented. I mention all of this because the focus on enclosures has held me up a lot in moving forward with my near-infrared light purchase, but when I reread Ari Whitten's book for this post, he said that one of his favorite, easiest, and most affordable setups he has is simply placing two medium LED light panels on the floor and then rotating the body for the healing session while lying on the floor. But if you are attached to a tungsten setup, you can always start with a GLOW light from SaunaSpace, which seems to be able to be placed anywhere and without an enclosure. I have not tried this, but if I were to go in that direction, I would place it on the floor so that the plantar fasciitis in my feet and my tight ankles and shins could benefit from the focused area. When I desire more of a full-body immersive experience, I can go to one of the many sauna facilities that have popped up in my area. Common Uses of Near-Infrared Light Pain Relief and Inflammation Reduction Pain is a common issue that many people face in their daily lives, and red light therapy has become a popular option for those seeking relief. Studies have shown that red light therapy has the potential to reduce muscle soreness and inflammation. I’ve experienced this firsthand after using red light therapy on sore muscles, which resulted in significant improvement and comfort. The therapy acts on the mitochondria within cells, boosting energy production and facilitating the healing and regeneration processes. Additionally, the soothing effects of infrared light can provide a comforting sensation, making it an appealing alternative for those looking for non-invasive pain relief options. When I tried using red light therapy for joint pain, the reduction in discomfort helped me stay active and engaged in my daily life, reinforcing the idea that this therapy can be a practical option for pain management. The +80-year-old relative I mentioned earlier found that her knees felt much better even after one session with a full-body red light panel. Skin Health and Anti-Aging Effects For many individuals concerned about skin health and the visible signs of aging, red light therapy presents an exciting possibility. It has been touted for its ability to reduce wrinkles, improve skin tone, and enhance collagen production. If you ever go to spas you will see that red light and near-infrared light treatments are very common, especially as spot treatments for the face, neck, and hands. And then there are those masks that look kind of freaky when people are wearing them, but seem to be liked by the users. I have noticed improvements in my skin after regular sessions with LED panels and with tungsten, where the skin feels firmer and more rejuvenated. This was not the reason I was interested in NIR but was a nice surprise when I looked in the mirror after a session. Many users report a healthier glow, contributing to a sense of overall well-being. Effects like these occur because red light therapy stimulates the skin cells and encourages regeneration. As I’ve learned, warmth and light can help incorporate natural healing properties into the skin, enabling it to recover more effectively from damage. I encourage you to explore this option, especially if you’re looking to boost your skin's vitality. Muscle Recovery and Athletic Performance With the growing interest in red light therapy, many athletes are turning to it for support in muscle recovery and enhanced performance. I’ve found that using these therapies after workouts not only reduces soreness but also encourages faster recovery times, allowing me to maintain a more consistent exercise routine. The science behind this suggests that the therapy helps increase circulation and the overall efficiency of muscle repair, making it a fantastic addition to any athlete's regimen. To maximize these benefits, it’s crucial to incorporate a balanced routine that includes proper hydration, nutrition, and rest alongside red light therapy. In my experience, coupling these therapies with a comprehensive recovery strategy has yielded better results than relying on any single approach. So, whether you’re a seasoned athlete or someone who enjoys regular physical activity, red light therapy could be an effective ally in reaching your performance goals. Detoxification I have been told by many doctors, acupuncturists, and healers that there is a lot of congestion in my body right now. Add to that the fact that I come from the era of amalgam tooth filing which contains mercury and have lived for decades in a town with water that contains lead, PFAs, and other contaminants that we now filter out, but that we did not for most of my life. Additionally, I used to go out of town to relax and to fast a few times per year, but I have not been able to do that for a year. I feel that fasting a few times per year greatly contributes to the body being able to reset its capacity to deal with ongoing environmental toxins, and not being able to do a deep fast (1-3 days) has been a great detriment to my body's natural ability to heal, so I have had to reach for other methods of detox, like saunas and infrared light, while continuing my somewhat stressful day-to-day activities. When I did a hair test, it showed that even my use of mineral makeup for 15 years led to toxicity in one particular heavy metal that is specifically an indication of mineral-makeup use when it is high. So while detoxification is less about an immediate physical outcome, the toxicity is reflected in recent minor health issues (like plantar fasciitis because my doctors and I have discovered it is related to inflammatory water retention), eye issues, and skin issues. These all reflect toxicity in the body and I am taking several steps to improve my numbers. This will reflect in my general well-being as I continue to engage in such activities, and red lght and NIR therapy is one technique that can help with the removal of these toxins. UN-Common Uses and Future Uses of Near-Infrared Light The research is still out on some aspects of using red light and near-infrared light for some aspects of healing. From a personal point of view, I am waiting for more studies to come in, on some of these uses, but the use of NIR is so new that one must proceed cautiously and with a critical eye (no pun intended). Eye Health When I asked my ophthalmologist about exposing my eyes to red light and whether I should be wearing goggles, he said that the use of this light on a regular basis is so new that it would be best to wear goggles to protect the eyes until we know more about the science. Meanwhile, there are websites that promote red light and near-infrared light as beneficial to the eyes, especially in cases of dry glaucoma and other degenerative eye health issues. Then there is the middle ground. Dr. Wilson encourages the use of sunglasses in the red light saunas. As a user, I find that the light can be quite irritating to my eyes and does not help with relaxing during the session, so I use very dark goggles that are meant to block light so that I can enjoy the session more. But this also allows me to follow my doctor's advice. I look forward to more studies in the area of eye health, red light, and near-infrared light. Dementia and Cognitive Health While the science is clear on the benefits of red light and infrared light on mood, helping with issues of anxiety and depression, the issue of dementia and Alzheimer's is still being studied. The studies look promising, especially for red light. The folks at A Mind For All Seasons, who help the outcomes of those diagnosed with dementia, seem to feel that far infrared is promising for improving cognitive wellness. They wrote in a recent newsletter, “At the heart of its appeal is the sauna's ability to invoke a mild yet beneficial increase in core body temperature, which in turn stimulates a myriad of physiological processes critical for brain health. Unlike traditional steam saunas, far infrared saunas utilize radiant heat to directly warm the body, penetrating more deeply and efficiently. This direct heat application facilitates a host of therapeutic effects, including enhanced circulation, increased endurance, and even improved physical health through the gentle elevation of the body’s core temperature.”Tweet “Emerging research underscores the cardiovascular benefits of regular sauna use, such as the lowering of blood pressure and reduction in arterial stiffness. These cardiovascular improvements are not just beneficial for the heart; they also enhance blood flow to the brain, supporting overall cognitive function. Sauna therapy’s potential ability to reduce mortality from cardiovascular events further highlights its role in not only protecting the brain but also the heart.”Tweet AMFAS also gets into the DNA healing that takes place with infrared light, as well as the increase in human growth hormone and other factors that can help with brain health. The Expert Debate: Incandescent Bulbs vs. LED Panels The debate tends to revolve around the safety, efficiency, and overall effectiveness of these light sources for therapy. The perspectives of various experts, such as Dr. Wilson and Dr. Mercola, who are more in favor of tungsten bulbs for infrared light, and Ari Whitten, who is much more in favor of LED light panels for infrared healing, bring contrasting views to the table, and these insights can help you make a more informed decision based on your specific needs and preferences. The Case Against LEDs and Far-Infrared Saunas Any effective treatment should ideally maximize benefits while minimizing potential risks. Critics of LED therapy, like Dr. Wilson, raise concerns about the electromagnetic field (EMF) emissions associated with LED panels. They argue that these emissions can interfere with the body’s natural processes, potentially leading to adverse health effects. Furthermore, some believe that the concentrated wavelengths of light emitted from LEDs may not penetrate the skin deeply enough to yield meaningful therapeutic benefits. Additionally, Dr. Mercola’s perspective underscores the claim that far-infrared saunas, along with LED therapy, expose users to high EMF levels that could be detrimental in the long run. His endorsement of tungsten lamps emphasizes their purported safety and efficacy compared to LED technology, as well as their ability to avoid EMF-related concerns. Caution is warranted when considering these findings, as they contribute to the continuing discussion on the viability of these therapy options. The Case for LED Red Light Therapy Incandescent bulbs may have their supporters, but LED panels also have a significant following. Many users, including myself, have successfully utilized LED red light therapy for its convenience, efficiency, and effectiveness. Advocates like Ari Whitten argue that LED technology can deliver targeted wavelengths that facilitate cellular energy production, thus enhancing skin healing and rejuvenation. It's remarkable how I’ve seen improvements in mood and energy levels through my experiences using LED panels. Considering the user-friendly nature of LED products available today, many individuals find that they can conveniently incorporate these devices into their daily routines. With various options on the market, from handheld devices to full-body panels, you can find a setup that works for your space and budget. It's reassuring to know that, when directing the right wavelengths at the skin, many have reported positive outcomes like reduced inflammation, better skin tone, and overall revitalization. EMF Concerns: Should You Worry? All of us want to ensure the safety of the therapies we choose, especially when it comes to things like electromagnetic fields (EMF). With the popularity of infrared and red light therapy on the rise, it's natural to wonder if these treatments pose any risks due to EMF exposure. Various experts hold differing views on this topic, especially when comparing traditional incandescent bulbs to modern LED technology. I've come to realize that this debate can feel overwhelming, but it’s important to consider both sides of the argument to make an informed decision, and to mitigate the risk of being harmed by EMFs in the ways mentioned below. Low-EMF Certified Devices For those concerned about EMF emissions, investing in low-EMF-certified devices can provide peace of mind. Manufacturers are increasingly aware of consumer worries and are developing products that minimize EMF exposure while still delivering therapeutic benefits. It's worth noting that Dr. Mercola strongly supports products like SaunaSpace, which he claims are truly low in EMF emissions compared to conventional options. I find it reassuring when a brand emphasizes safety in its marketing, especially when it comes to devices that I consider using in my own home. SaunaSpace is a tungsten bulb set up and those are considered to innately be low-EMF. They also have been used for over 100 years in places like Dr. Kellogg's (yes, like the cereal brand) healing retreat center in Battle Creek, Michigan. However, LED products may produce higher EMF levels while still promising therapeutic effects. Dr. Mercola has said that even if they claim to be low or no EMF, that may be just false marketing. That's why I recommend doing your homework before purchasing a device. Read reviews, check certifications, and possibly consult with a healthcare professional if you're uncertain. Even if a device is marketed as low-EMF, it’s necessary to ensure it meets your safety standards. Limit Exposure to 20-30 Minutes per Session Around the topic of how long you should use red light therapy, many experts, including Ari Whitten, suggest limiting your exposure to 20-30 minutes per session. This recommendation applies to both LED and incandescent devices. Longer exposure may not necessarily yield better results and can increase your risk of overexposure to EMF, especially with certain LED panels. It’s a simple yet effective measure to prioritize both safety and effectiveness in your healing journey. Session length can be a balancing act, as you're likely eager to experience the benefits of red light therapy. However, starting with shorter durations allows your body to adjust to the treatment while minimizing any potential risks. As you gain more experience, you can gradually increase the session time, always paying attention to how your body responds. Taking breaks between sessions can also aid recovery while ensuring optimal results over time. EMF Wearable Protection (Pendant) Pendant devices designed for EMF wearable protection are gaining traction among those concerned about electromagnetic exposure. These pendants often claim to shield the wearer from harmful EMF radiation, providing a layer of safety when using electronic devices or therapies like red light therapy. While the science behind their effectiveness can vary, many individuals, including myself, opt for these wearables as an additional precaution. The best explanation I have heard in terms of EMF is that it is a losing battle to put a protective sticker or whatever on each device – laptop, mobile phone, CAR (which is one big computer we sit in), smart meter, smart watch, and then everyone else's device that we get near as well. Much better to just protect our core energy with a wearable item. I have been wearing a Harmoni Pendant for a year and I really like it. I will be writing a review on it soon. So wearing this in a sauna is a good idea. The only issue is that the pendant is metal and sometimes wearing metal jewelry in an extremely hot sauna is painful and can damage the jewelry. I am in the process of looking for EMF-protection wearables that can be used in a far-infrared sauna, which often achieves a temperature of 175 degrees (F) or more, but if you are only using near-infrared, you should be ok wearing a metal piece of jewelry like the Harmoni Pendant, into the NIR sauna. I do it a lot at 120 degrees. Indeed, wearing an EMF protection pendant adds an extra element of reassurance—especially if you’re already using red light therapy devices that might have higher EMF levels. And isn't it nicer to just go about your day knowing you are protected from whatever EMFs are near you that you may not be able to control, rather than having to fear everyone and everything with electronics? I used to get on the bus to the city and 40 people would be in a tiny space with their mobile phones. I felt awful by the time I arrived. Protecting yourself, rather than worrying about what is around you, is a much better choice. Although opinions vary on these wearables’ efficacy, I’ve found value in using them as a complementary measure to the therapies I enjoy. Precautions When Using Infrared Light and Saunas While red light and infrared therapy can be highly beneficial, it’s crucial to use them safely. Here are key precautions to consider: Consult Your Doctor First – If you have underlying health conditions, especially cardiovascular issues, or chronic illnesses, or if you're on medication, check with your doctor before starting infrared therapy. Even if you don't have issues, always check with your doctor when starting a new health regimen. Children and Seniors Require Extra Care – Young children and elderly individuals may have difficulty regulating their body temperature. If they use an infrared sauna, sessions should be shorter and at lower temperatures. Avoid Infrared Saunas During Pregnancy – Increased core temperature can pose risks to fetal development. Pregnant individuals should avoid infrared therapy unless specifically cleared by their doctor. Protect Your Eyes – Some sources claim red and near-infrared light is beneficial for eye health, while others suggest it could cause damage over time. Until more studies confirm safety, it’s best to use protective eyewear when exposing the face to direct light. Start Slowly – If you are new to infrared therapy, begin with short sessions (10 minutes) and gradually increase to 20-30 minutes based on your comfort level. Limit Exposure Time – More is not always better. Sessions should be limited to 20-30 minutes to prevent overexposure, overheating, or dehydration. Rotate Body Position – If using a targeted panel or a tungsten single-light or multi-light setup, avoid exposing one area of the body for too long. Rotate periodically for even exposure. Consider EMF Protection – If you are concerned about electromagnetic fields (EMFs), choose low-EMF devices or wear an EMF protection pendant. This is particularly important when using far-infrared saunas, which may have higher EMF output. Stay Hydrated – Infrared therapy can cause significant sweating, leading to dehydration and mineral loss. Drink plenty of water before and after your session and replenish electrolytes using sea salt, Himalayan salt, or electrolyte supplements. What I use – What I am using next Right now, I am primarily doing hot air sauna and full spectrum infrared-light and sauna therapy in dedicated spaces that are sauna businesses. There are two places I go. The local place I go to for red light is a small business. I did not like their hot air saunas because the air was too hot and could not be adjusted and it was an hour session. I stayed 20 minutes and still took a day to get my balance. I like their full body red light panel, though, and this is where the 83-year-old goes to enjoy little doses of red light. I cannot recall the brand of the panel but will update this article when I have that. I also go to a different hot air sauna that claims to be EVERYTHING. Is that true? I don't know. They claim it is a hot air, near, mid, and far-infrared, red light, full-spectrum, with color therapy. The sessions are shorter and the temperature is adjustable to my comfort. I am not sure about the claims but I always feel good for a couple of days after I am in there. I don't go as often as I would like because the drive takes a while and it is hard to fit it into my schedule. One of the reasons I am writing this article is because I am in indecision about how to up my game. I know I should be doing more detoxing... my body is asking for it in a number of ways... but I have not landed on the perfect solution. This article is a result of my reviewing the information I had on infrared light and moving forward with a home setup. I will update this post when I have made a choice. As for now, I have my single-light tungsten (Dr. Wilson's recommendation) down right now because I always felt I hung it a bit precariously and that there was no way to add a guard to protect me if the glass shattered, which does happen, especially if water lands on the hot bulb. But it did make me feel wonderful when I used it and so I am looking at maybe adding some protective mesh and a better stand so that it doesn't hang above me from a hook on the door. Conclusions My experience with hot saunas and infrared light has been largely beneficial and pleasant, so my feeling is that as long as you are safe about it, whatever you choose should be beneficial. A one-time session in a facility can be beneficial, especially to relax, while making a regular habit of the right kind of heat and light therapy seems to have real, long-term benefits. I encourage you to try it out if it is appropriate for you and your doctor says it is ok. Try as many different versions of heat and light as possible to find the one that you enjoy best and feel that you are getting the most benefit out of. If you choose to go even deeper into your healing, you can pair it with a cleansing diet (Dr. Wilson's book has a good program) or lifestyle practices like meditation to help you get the most out of your sauna sessions. Resources & Further Reading Sauna Therapy for Detoxification and Healing – Dr. Lawrence WilsonBuy on Amazon The Ultimate Guide To Red Light Therapy – Ari WhittenBuy on Amazon Interview: Near-Infrared Sauna Therapy – Dr. Mercola & Brian Richards (SaunaSpace)Watch on Rumble Summary of Dr. Wilson's book Sauna TherapyLink to Article Summary of Dr. Wilson's book Sauna TherapyLink to Article Far-Infrared Recommendation I will research this and let you know. If you have a Perspire Sauna Studio (chain) near you, that might be a good place to start. This is the one that claims that their saunas have everything you could imagine. I am dubious but I always feel better after the sauna. But be warned, they kick you out abruptly when your time is over. The last time I was there I didn't realize I was done and they got a bit rude and pushy while I was getting dressed, and totally negated the relaxation aspect of the sauna experience. So this is a half-hearted recommendation Tungsten-based Recommendations I have heard that SaunaSpace is good, but, boy is it pricy. And for some reason, Dr. Wilson does not like these lights, even though they are tungsten-based. Here are Dr. Wilson's Recommendations:Link to Article He is big on building saunas, but I just haven't found a setup that is appropriate for my home. And you have to be careful with that because these tungsten bulbs get VERY HOT. LED-based Platinum LED was recommended by Ari Whitten. Use the link to get $$0 off your order! The light I Bought for a Single-Light Tungsten Setup Buy on Home Depot Heat Rated Base for Tungsten Light Make sure if you are using Tungsten-based lights you are using bases that are ceramic-based and rated for the heat output of a tungsten heat lamp. Buy On Home Depot Protective Eye-Wear I ordered "LaserPair Eyepatch Glasses 200~2000nm Typical Wavelength Laser Protection Safety Goggles" which are no longer listed on Amazon. Use the keywords from the glasses I purchased for similar glasses and you will find glasses that protect you from a wide spectrum of light. This one seems to be well-liked. Full saunas: Tents and Home Builds Still looking for acceptable options to recommend. I will update when I find good options.

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