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Infrared Sauna and Red Light Therapy for ME/CFS, Long COVID and Chronic Pain
- Kate Duder
- Mar 24
- 5 min read
Written for the ME Support Newsletter
Introduction
Sauna has been used for thousands of years as a health treatment across the world and red light therapy (RLT) was first used by NASA for growing plants in space! Both treatments are now widely recognised in thousands of research studies for their benefits to health, exercise performance and longevity.
Research indicates there are great benefits of sauna and red light therapy for ME/CFS and Long COVID in managing symptoms and reducing chronic pain.
Infrared saunas use invisible light wavelengths that create intense heat, while RLT uses LEDs that emit different red, or red and near infrared light wavelengths that are warming but don't make you sweat like a sauna.
In this article we will cover:
Why sauna and RLT are effective to manage symptoms and build resilience
The difference between RLT and infrared sauna
The difference between infrared and traditional sauna
Using sauna and red light therapy for ME/CFS, LC or chronic pain
Offers and discount codes
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Why sauna and red light therapy are effective
The effectiveness of these treatments lies in the specific light wavelengths they use and the biological effects these have on the body.
Both therapies induce hormesis, a process where mild stressors trigger adaptive responses, making the body more resilient. In the short term, these treatments can help to reduce pain, enhance mood, and boost energy, however when used appropriately, RLT and Infrared sauna can help strengthen the body’s ability to recover, adapt and become stronger over time.
Infrared sauna works by:
Triggering detoxification pathways
Increasing circulation, oxygenation and nutrient delivery to tissues
Triggering the release of heat shock proteins (HSP) crucial for immune regulation
Enabling the release of growth hormone, which fosters muscle growth, tissue repair, and faster recovery from illness, injury and exercise
Enhancing ATP (the body's energy currency) production
Stimulating the brain to release endorphins (commonly known as happiness hormones) and reduce cortisol (the body's primary stress hormone)
Mimicking exercise and enhancing brain and cardiovascular function
This has an impact on illness and injury recovery, recovery after exercise, improvements in exercise performance, immune function, energy, mood, sleep, brain health, cardiovascular function and weight management.
Red light therapy works by:
Boosting energy at the cellular level through directly increasing ATP production in the mitochondria
Reducing inflammation and pain through immune system regulation and reducing the production of inflammatory markers
Stimulating collagen production and growth factors helping joints, skin health, and connective tissue
Improving circulation, increasing blood flow, oxygen and nutrient delivery to tissues
Regulating the autonomic nervous system through activation of parasympathetic (rest-and-digest) responses
These benefits make red light therapy a safe and effective way to help manage pain and inflammation, speed up injury recovery, promote relaxation, boost mood and energy and support sleep.
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The difference between red light therapy and infrared sauna
Infrared sauna and red light therapy both use beneficial sunlight wavelengths to stimulate cellular healing.
The key difference is in their application:
Infrared saunas, on the other hand, use far infrared wavelengths to generate heat, raising core temperature and inducing sweat for detoxification.
Red light therapy delivers red and near infrared wavelengths as a panel or pod, providing a gentle, sun-like warmth on the skin without UV exposure, sweat, or the need for showering.
Combining both therapies enhances their effects, offering a full spectrum approach to health and wellbeing.
You can read more about the differences here:
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The difference between infrared and traditional sauna
Infrared saunas differ from traditional saunas by inducing a deeper sweat, due to the infrared heat penetrating the tissues directly, keeping the cabin at a lower, more comfortable temperature in a dry environment. Infrared wavelengths also provide additional cellular benefits beyond heat exposure.
Traditional saunas heat the air with a stove or hot rocks, requiring high temperatures and humidity, which can feel intense.
Thanks to far-infrared technology, you can achieve greater results in less time and with fewer sessions compared to a traditional sauna.
"The infrared sauna is a breath of fresh air, literally - unlike traditional steam saunas, it's easy to breathe in, enhancing the overall comfort. The red light therapy is a highlight, and standing in front of it feels rejuvenating. Highly recommend, thank you.”
Rosie
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Using sauna and red light therapy for ME/CFS, Long COVID or chronic pain
It is important that sauna and RTL is used appropriately, and initially for someone with ME/CFS or Long COVID, this may not be the same for someone who doesn't have these illnesses. If you have ME/CFS or Long COVID, I recommend starting slowly, in line with your baseline functionality, and gradually increasing as tolerated.
For example, when I first started using an infrared sauna, I could only tolerate 5 minute sessions once a week and I didn't tolerate traditional sauna at all. I gradually built up, and now I comfortably do 20-30 minute infrared sauna sessions multiple times a week. I also started slowly with RLT with 5 minutes every other day building up to 10-20 minute sessions daily.
For me, RLT helps reduce body pain and improve energy, while infrared sauna supports detoxification from food allergies and sensitivities, helps calm my nervous system and has gradually strengthened my resilience and ability to exercise. Read more about me here.
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More Information
This BLOG talks about some of the science behind sauna and red light therapy for situations including ME/CFS, Fibromyalgia and pain conditions. https://www.insidematters.co.nz/post/the-science-behind-infraredsauna-and-redlighttherapy
You can also listen to my interview with Anton, who has hypermobility EDS and found red light therapy to be a game changer for managing his chronic pain.
Read more about the differences between sauna and red light therapy here:
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Offers and discount codes
Inside Matters has infrared sauna and red light therapy packages available in West Auckland to help you save money and maximise your healing. I also offer online and in-person health and nutrition coaching, to support you to take control of your health and wellness.
Customised infrared sauna and red light therapy packages can also be created to help people start slowly and build up their capacity.
Book online at www.insidematters.co.nz/book-online or email kate@insidematters.co.nz
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Looking to buy a red light therapy device or infrared sauna?
For those ready to invest in a quality device, check out my discounts for top-ranked companies, Block Blue Light, Rojo and Sun Stream. Start experiencing the benefits of red light therapy and infrared sauna for yourself in the comfort of your own home.
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