Women detoxifies at Infrared Sauna

Infrared Sauna for Menopause

by Team House of Senti in Education Hub

Menopause got you melting like a forgotten ice cream? You’re not alone. The short answer: yes, an infrared sauna—whether it’s a Home Sauna, Garden Sauna or Outdoor Sauna—can help ease menopause symptoms. From hot flashes to better sleep, keep reading to find out how this natural therapy supports your well-being.

Women detoxifies at Infrared Sauna

Understanding Infrared Saunas and Menopause

What is an Infrared Sauna?

An infrared sauna uses light to create heat, unlike traditional saunas which warm the air around you. This gentle heat penetrates deeper into your skin, raising your core temperature without the intense atmosphere of a conventional sauna.

It's ideal for those who want to sweat without the overwhelming steam.

Infrared vs. Traditional Saunas

Traditional saunas heat the air to high temperatures, which in turn warms your body. Infrared saunas, however, use infrared light to directly heat your body.

This results in a more tolerable experience and allows for longer sessions. Many find infrared heat more comfortable, especially during menopause when sensitivity to heat can be a concern.

Types of Infrared Heat (Far, Near, Full Spectrum)

  • Far Infrared (FIR): Targets deep tissue, excellent for detox and muscle relief.

  • Near Infrared (NIR): Focuses on surface-level benefits like skin health.

  • Full Spectrum: Combines near, mid, and far infrared for comprehensive benefits.

The Menopause Journey: Common Symptoms

Hormonal Shifts and Their Impact (Oestrogen, Progesterone)

During menopause, levels of oestrogen and progesterone decline. This hormonal shift can disrupt everything from body temperature to mood and sleep patterns.

It's a natural stage of life, but the symptoms can feel anything but natural.

Physical Symptoms (Hot Flashes, Night Sweats, Joint Pain, Weight Gain)

Hot flashes and night sweats are among the most common complaints. Women may also notice increased joint stiffness, muscle soreness, and unexpected weight gain.

These changes can affect daily comfort and confidence.

Emotional and Mental Symptoms (Mood Swings, Anxiety, Insomnia, Brain Fog)

Mood swings, low energy, and anxiety often go hand in hand with menopause. Sleep disturbances like insomnia further reduce quality of life.

Brain fog and forgetfulness are also common, making everyday tasks feel harder.

How Infrared Saunas Can Support Menopausal Women

Alleviating Common Menopause Symptoms

Regulating Body Temperature and Reducing Hot Flashes

The soothing and steady heat of an infrared sauna helps balance body temperature. This can reduce the frequency and intensity of hot flashes.

It allows the body to reset its internal thermostat naturally over time.

Promoting Restful Sleep and Combating Insomnia

Using an infrared sauna in the evening can promote relaxation and prepare the body for sleep.

Increased circulation and the gentle heat trigger a parasympathetic response, helping you unwind and drift off more easily.

Easing Joint Pain and Muscle Stiffness

Infrared heat penetrates deep into tissues, improving blood flow and reducing inflammation. This can alleviate joint pain and stiffness associated with menopause.

Many users report feeling lighter and looser after a session.

Supporting Mood Balance and Reducing Stress (Cortisol, Endorphins)

Infrared therapy supports the release of endorphins while lowering cortisol levels. This natural balance helps improve mood and ease anxiety.

Consistent use creates a sense of calm and emotional balance.

Broader Health Benefits for Menopause and Beyond

Enhancing Detoxification and Liver Function

Sweating in a sauna supports the body's natural detox pathways. It may help reduce the burden on the liver by encouraging the elimination of toxins through the skin.

This can enhance overall well-being.

Improving Skin Health and Collagen Production

Infrared light boosts circulation, oxygen flow, and collagen production. This leads to brighter skin, fewer fine lines, and better elasticity.

It's a gentle, non-invasive way to support skin during hormonal shifts.

Supporting Cardiovascular Health

The heat-induced increase in heart rate mimics light cardio exercise. This improves circulation and may lower blood pressure over time.

Heart health is especially important during and after menopause.

Assisting with Metabolism and Weight Management

Menopause can slow metabolism. Infrared sauna sessions slightly raise core temperature and heart rate, which may help support calorie burning.

While not a magic fix, it complements a healthy lifestyle.

Getting Started with Infrared Sauna Therapy for Menopause

Wooden Spacious Infrared Sauna

Best Practices for Sauna Use

Recommended Session Length and Frequency

Start with 10–15 minute sessions, working up to 30–40 minutes. Aim for 3–4 times per week.

Everyone’s tolerance is different—listen to your body and adjust accordingly.

Hydration and Electrolytes

Always hydrate before and after a session. Replenish electrolytes with coconut water, fruit, or supplements.

Sauna use increases fluid loss, so proper hydration is essential.

Safety Considerations and When to Consult a Doctor

If you have heart conditions, high blood pressure, or are on hormone replacement therapy, check with your GP before starting infrared sessions.

Use caution and avoid overheating. Start slow and never sauna alone if you’re unsure of your tolerance.

Choosing an Infrared Sauna

Factors to Consider (EMF, Wood Type, Size)

  • Low EMF Levels: Choose units with low electromagnetic field emissions.

  • Wood Type: Look for hypoallergenic, non-toxic options like hemlock or cedar.

  • Size: Make sure it suits your space and comfort level.

Home Saunas vs. Wellness Centres

  • Home Sauna: Offers convenience and privacy. Ideal for daily use.

  • Garden or Outdoor Sauna: A lovely retreat for regular therapy at home.

  • Wellness Centre: Good for trial sessions or if space is limited.

Conclusion

Infrared saunas offer a gentle, natural way to relieve many menopause symptoms—from hot flashes and poor sleep to stress and joint pain. They also provide long-term benefits for skin, heart health, and detoxification.

With a bit of planning, a Home Sauna or Outdoor Sauna can become a soothing addition to your menopause toolkit.

Takeaways

  • Infrared saunas support natural menopause relief without medication.

  • Help ease hot flashes, insomnia, joint pain, and mood swings.

  • Boost detox, skin health, and metabolism.

  • Use 3–4 times a week, stay hydrated, and start with shorter sessions.

  • Choose a safe, low-EMF unit whether it's a Home Sauna, Garden Sauna, or Wellness Centre.

Menopause might be unavoidable—but suffering through it doesn’t have to be.

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Stuart Goldfinch

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Our Resident Physiotherapist

Stuart Goldfinch
Resident Physiotherapist and Wellness Advisor - author of our education hub.

✅ BSc Physiotherapy (First Class Honours)
✅ Degree in Sports Rehabilitation
✅ HCPC Registered with 14 years clinical experience
✅ Ex-22 SAS Trainer (Injury Management)
✅ NHS Specialist Physiotherapist
✅ Head Physio & Health Advisor – Merseyside Police
✅ Founder, Functional Movement Physio Liverpool
✅ Certified Gut Restoration Advisor, Nutrition Coach, Strength & Conditioning Coach

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