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Woman mediating at Infrared Sauna

Infrared Sauna for PCOS

by Team House of Senti in Education Hub

Struggling with PCOS and feeling like your hormones are throwing a tantrum? Here’s a warm idea: Sauna/Infrared Sauna therapy might be just what your ovaries ordered. Whether it’s a Home Sauna, Garden Sauna, or Outdoor Sauna, infrared heat could help tackle symptoms like inflammation, insulin resistance, and stress. The short answer? Infrared Sauna may support PCOS management—but keep reading to see why and how it fits in safely!

Woman mediating at Infrared Sauna

Understanding Polycystic Ovary Syndrome (PCOS)

What is PCOS?

Definition and prevalence

PCOS (Polycystic Ovary Syndrome) is a common hormonal disorder affecting 1 in 10 women of reproductive age in the UK. It's marked by irregular periods, excess androgen (male hormone) levels, and ovarian cysts. Despite the name, not all women with PCOS have cysts.

Hormonal imbalances (androgens, insulin)

Women with PCOS often have higher levels of androgens, which can cause symptoms like acne and hair growth. Insulin resistance is also common, meaning the body struggles to use insulin properly. This can lead to higher insulin levels, which may worsen hormone imbalances.

Common Symptoms of PCOS

Menstrual irregularities (irregular periods, amenorrhea)

One of the most noticeable signs is irregular or missed periods. Some women may go months without menstruating, while others experience heavy or prolonged bleeding.

Hormonal symptoms (hirsutism, acne, hair loss)

Elevated androgens can cause excess facial and body hair (hirsutism), oily skin, acne, and thinning scalp hair.

Metabolic symptoms (insulin resistance, weight gain, difficulty losing weight)

Many women with PCOS gain weight easily and struggle to lose it. Insulin resistance plays a big role in this, contributing to higher fat storage, especially around the abdomen.

Fertility challenges

Irregular ovulation can make it difficult to conceive. PCOS is one of the leading causes of infertility in women.

Other associated issues (mood changes, sleep problems, chronic inflammation)

Women may also experience anxiety, depression, poor sleep, and low energy. Chronic inflammation is thought to be a contributing factor to many of these symptoms.

Conventional and Holistic Approaches to PCOS Management

Medical treatments (medications for symptoms, ovulation induction)

Doctors often prescribe birth control pills, metformin, or fertility medications depending on the goal—whether to regulate cycles, manage symptoms, or induce ovulation.

Lifestyle modifications (diet, exercise)

A healthy diet and regular physical activity can greatly improve insulin sensitivity and hormone balance. Many women see improvements with weight loss, even as little as 5–10% of their body weight.

Natural remedies and complementary therapies (supplements, herbs, stress reduction)

Some women explore supplements like inositol or herbs such as spearmint tea. Reducing stress through yoga, mindfulness, or even infrared sauna therapy is gaining popularity.

The Role of Infrared Saunas in PCOS Management

How Infrared Saunas Work

Deep penetrating heat and its effects on the body

Infrared saunas use light to produce heat that penetrates deeply into the skin and tissues. Unlike traditional saunas, they heat the body directly, not the air around you.

Comparison to traditional saunas

Traditional saunas get much hotter and may feel stifling. Infrared saunas, on the other hand, are gentler, allowing for longer, more comfortable sessions that are still effective.

Potential Benefits of Infrared Saunas for PCOS Symptoms

Improving Insulin Sensitivity and Glucose Metabolism

Heat exposure from infrared saunas may mimic the effects of moderate exercise. It helps improve insulin sensitivity and can support better blood sugar control.

Reducing Chronic Inflammation

Infrared therapy has been shown to reduce inflammation markers in the body. This is significant since chronic inflammation is closely tied to PCOS symptoms.

Supporting Hormonal Balance (e.g., cortisol reduction)

Using a sauna can help regulate stress hormones like cortisol. Lowering cortisol may positively impact other hormones involved in PCOS.

Enhancing Detoxification and Circulation

Sweating promotes detoxification through the skin. Improved circulation also delivers more oxygen and nutrients to tissues, which supports overall health.

Aiding Weight Management

By increasing heart rate and metabolism, infrared saunas can support calorie burn. While not a replacement for exercise, it’s a useful addition for weight management.

Improving Skin Health (acne)

Infrared heat opens up pores, helping to clear skin. Regular sessions may reduce breakouts often associated with PCOS.

Stress Reduction and Mood Improvement

The calming warmth of a sauna can reduce anxiety, promote relaxation, and boost mood—great for managing the emotional toll of PCOS.

Practical Tips for Using an Infrared Sauna for PCOS

Wooden Spacious Infrared Sauna

Recommended frequency and duration of sessions

Start with 2–3 sessions per week, lasting 15–30 minutes. Adjust based on comfort and how your body responds.

Importance of hydration

Drink water before, during, and after sessions. You lose a lot of fluids through sweat, and staying hydrated is essential.

Temperature guidelines

Keep the temperature between 45–60°C. Infrared saunas don’t need to be as hot as traditional ones to be effective.

Safety considerations and contraindications

Avoid use if you’re pregnant or have certain heart conditions. Always listen to your body and stop if you feel dizzy or unwell.

Combining with other PCOS treatments

Infrared sauna therapy works best when used alongside a healthy diet, exercise, and any prescribed medications. It’s a helpful addition—not a standalone cure.

Important Considerations and When to Consult a Professional

Infrared Saunas as Complementary Therapy

Not a standalone cure for PCOS

Infrared saunas can support symptom management, but they don’t address the root cause. Use them as part of a broader wellness plan.

Integration with medical advice and other treatments

Always align sauna use with your treatment plan. Speak to your healthcare provider before starting any new therapy.

Potential Risks and Side Effects

Dehydration

Sweating leads to water loss. Failing to replace fluids can result in dehydration and fatigue.

Overheating

Spending too long in high heat can lead to overheating. Stick to recommended durations and monitor how you feel.

Specific populations who should exercise caution

If you have cardiovascular issues, are on certain medications, or are pregnant, consult your doctor before using an infrared sauna.

Consulting Your Healthcare Provider

Discussing sauna use with your doctor

Bring up infrared sauna therapy during your next GP visit. They can help ensure it’s appropriate based on your health status.

Monitoring symptoms and overall health

Track how your body responds. Improved sleep, mood, or skin can be signs it’s working—but always monitor for any unwanted effects too.

Conclusion

While an Infrared Sauna won’t cure PCOS, it offers a soothing, supportive tool in your wellness toolkit. From improving insulin resistance to reducing stress and breakouts, it delivers several benefits that can make living with PCOS more manageable.

Pair it with a Home Sauna, Garden Sauna, or Outdoor Sauna setup and create a personalised space to unwind while caring for your hormonal health.

Takeaways

  • Infrared sauna therapy can support PCOS symptom management, especially when used alongside lifestyle changes and medical care.

  • It may help with insulin resistance, inflammation, weight, and skin issues.

  • Start slowly, stay hydrated, and consult your doctor before beginning.

  • Not a cure, but a calming addition to your PCOS care plan.

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Stuart Goldfinch

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