It’s back to school and time to energize the brain with infrared fitness! During this back to school season, whether you are a student or not, it is important to develop habits that will enhance your brain function. Infrared training can do just that.
Infrared saunas have become a popular fitness and wellness practice, praised for their ability to promote detoxification, muscle recovery, and relaxation. However, beyond these physical benefits, recent research suggests that regular infrared sauna exposure may also provide a significant boost to cognitive function. For anyone looking to optimize mental performance, improve memory, and energize overall brain health, infrared saunas offer an intriguing pathway.
In this article, we’ll explore how infrared sauna exposure works, the science behind its cognitive benefits, and why incorporating infrared sauna workout sessions into your routine can enhance both your physical and mental well-being.
What is an Infrared Sauna?
Unlike traditional saunas, which heat the air around you to induce sweating, infrared saunas use infrared light to directly heat your body. Infrared light penetrates deep into the skin, warming your body from the inside out and energizing your cells in the process. This type of heat is not only more comfortable for many people, but it also allows for a deeper detoxification process, improved circulation, and faster muscle recovery.
Infrared saunas typically operate at lower temperatures than traditional saunas (120-140°F compared to 150-180°F), which means you can enjoy longer sessions while still experiencing a wide range of health benefits. But how does this affect the brain and cognitive function?
The Science Behind Infrared Sauna and Cognitive Function
1. Enhanced Circulation and Oxygen Delivery to the Brain:
One of the key ways infrared sauna exposure boosts cognitive function is through improved circulation. Infrared light penetrates tissues, expanding blood vessels and increasing blood flow. When circulation improves, more oxygen and essential nutrients are delivered to the brain, which can enhance cognitive performance.
Studies have shown that improved blood flow to the brain is linked to better memory, faster information processing, and greater mental clarity. This increase in oxygen and nutrients also supports the brain's ability to repair and regenerate cells, contributing to long-term cognitive health. In one study, it was also found that “Exposure to FIR ameliorated neuropsychiatric disorders…” (1) Examples of neuropsychiatric disorders include anxiety, alcoholism, depression and dementia.
2. Reduction in Inflammation:
Chronic inflammation has been linked to a variety of cognitive issues, including memory problems, brain fog, and even neurodegenerative diseases like Alzheimer’s. Infrared sauna therapy is known for its ability to reduce systemic inflammation throughout the body, including in the brain.
When infrared light penetrates the skin, it stimulates cellular repair and promotes the release of anti-inflammatory cytokines, which help reduce inflammation. By reducing inflammation in the brain, infrared sauna exposure can support better cognitive function, improved focus, and long-term brain health.
3. Detoxification for Improved Brain Health:
Our modern environment exposes us to a wide range of toxins, including heavy metals, pesticides, and other chemicals. Over time, these toxins accumulate in the body and can negatively impact brain health, leading to issues like fatigue, poor memory, and cognitive decline.
Infrared saunas induce deep sweating, which is one of the body’s most effective ways to eliminate toxins. By facilitating the removal of harmful substances from the body, regular sauna use can help reduce the toxic load on the brain, allowing for clearer thinking, better focus, improved memory, and sharper mental function.
4. Increased Production of Brain-Derived Neurotrophic Factor (BDNF):
BDNF is a protein that plays a crucial role in the growth and maintenance of neurons, the cells responsible for transmitting information in the brain. Higher levels of BDNF are associated with better learning, memory retention, and cognitive flexibility. Both exercise and infrared saunas improve BDNF levels. Consider the statement from my book, HOT EXERCISE below:
…“let’s think about combining infrared energy and heat with a workout. It has been shown that infrared sauna exposure and the high cardio effects of HIIT training both increase the levels of brain-derived neurotrophic factor (BDNF). A combination of the two can be even more effective.” (2)
Infrared sauna exposure and exercise has been shown to increase BDNF levels, promoting neurogenesis—the growth of new brain cells. This process is particularly important to preserve cognitive function and reduce the risk of neurodegenerative diseases. By boosting BDNF production, infrared sauna therapy combined with exercise can contribute to enhanced mental agility and long-term cognitive resilience.
5. Stress Reduction and Mental Clarity:
Chronic stress is one of the biggest threats to cognitive function, leading to problems with focus, memory, and emotional regulation. Infrared saunas offer a powerful tool for stress reduction by promoting relaxation and lowering cortisol levels, the body’s primary stress hormone.
Compelling data from observational, interventional, and mechanistic studies support the assertions that sauna use extends healthspan, and multiple recent reviews have described the cardiovascular, neurological, and metabolic benefits associated with sauna use. (3)
When you step into an infrared sauna for exercise, the heat helps activate the parasympathetic nervous system, which is responsible for relaxation and recovery. As your body unwinds, your mind becomes clearer, allowing for better focus, creativity, and problem-solving. Over time, reducing chronic stress can lead to improved mental performance and emotional balance.
HOTWORX combines the elements of heat, infrared energy and exercise for the practice of its 3D Training Method. I invite you to experience the mental clarity that results from training inside of the patented HOTWORX infrared sauna.
6. Improved Sleep and Brain Recovery:
Sleep is essential for brain health, as it allows the brain to repair and regenerate. Lack of quality sleep is linked to cognitive decline, memory problems, and mood disorders. Regular infrared sauna sessions can improve sleep quality by helping to regulate the body’s internal clock (circadian rhythm) and promoting relaxation.
The heat exposure from infrared saunas increases the body’s core temperature, which then drops significantly after leaving the sauna. This cooling effect signals to your body that it’s time to sleep, helping you fall asleep faster and stay asleep longer. By supporting better sleep, infrared sauna use allows the brain to recover more effectively, leading to sharper mental performance during the day.
How can I incorporate infrared sauna exposure for cognitive benefits?
To experience the cognitive benefits of infrared sauna therapy, combining with exercise and consistency is key. Here are some tips for incorporating infrared sauna sessions into your routine:
Start Slowly: Begin with 10-15 minute sessions at lower temperatures (around 120°F) and gradually increase the time and temperature as your body adapts. Aim for 30-40 minute sessions combining various HIIT workouts and isometric training inside the sauna, 3-4 times per week, for optimal results.
Hydrate Responsibly: Since infrared saunas induce deep sweating, it’s essential to stay hydrated before, during and after each session. Proper hydration supports detoxification and ensures your brain receives enough oxygen and nutrients. For increased efficacy, add the HOTWORX During & After workout powder to your water for the electrolytes and essential aminos that your body craves during hot exercise.
To sum it up…
Infrared sauna exposure is much more than just a tool for physical recovery—it’s a powerful method for enhancing brain health and cognitive function. By improving circulation, reducing inflammation, supporting detoxification, and boosting neurogenesis, infrared saunas offer a unique way to support mental clarity, focus, and long-term cognitive resilience.
Incorporating regular infrared sauna workout sessions into your routine could be a simple yet effective strategy to protect your brain and optimize your mental performance in today’s demanding world. Whether you’re looking to improve memory, reduce stress, or support overall brain health, the deep heat of an infrared sauna combined with the right type of exercise may just be the key to unlocking your brain’s full potential.
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