Fatty liver, formally known as metabolic dysfunction-associated steatotic liver disease (MASLD), involves the accumulation of excessive fat within liver cells, exceeding 5% to 10% of the liver’s weight. This condition is prevalent globally, affecting approximately 30% of the population, and its incidence is rising alongside the increase in obesity rates. An infrared sauna, distinct from traditional saunas, employs infrared light to directly heat the body, rather than warming the surrounding air. This method allows for a deep heat penetration at lower ambient temperatures, typically between 120°F and 140°F, which induces sweating and offers various potential health benefits.
What Are Fatty Liver and Infrared Saunas?
Metabolic dysfunction-associated steatotic liver disease (MASLD), previously known as non-alcoholic fatty liver disease (NAFLD), is a common liver condition characterized by the buildup of excess fat in liver cells not caused by alcohol consumption. This condition is increasingly common, particularly in Western and Middle Eastern nations, largely linked to rising obesity rates.
Infrared saunas operate by emitting infrared light, directly heating the body unlike traditional saunas that rely on heated air. This method allows for deeper warmth penetration at lower temperatures (typically 120°F-140°F), promoting a deep sweat.
Potential Pathways for Liver Support
Infrared sauna use may offer several theoretical benefits that could indirectly support liver health. Sweating, induced by the sauna’s heat, can aid in the excretion of certain toxins, potentially lessening the workload on the liver, which is the body’s primary detoxification organ. While the liver and kidneys handle most detoxification, sweating can help eliminate small amounts of heavy metals and chemicals.
The heat from infrared saunas promotes vasodilation, increasing blood flow throughout the body. This enhanced circulation can improve the delivery of oxygen and nutrients to organs, including the liver, supporting its overall function. Infrared light may also increase nitric oxide production, which helps relax arteries and improves blood flow.
Infrared therapy has demonstrated anti-inflammatory effects, beneficial given that chronic inflammation contributes to liver damage in fatty liver disease. Infrared light can reduce markers of inflammation and mitigate oxidative stress in the liver. Relaxation and stress reduction during sauna sessions may also indirectly support metabolic health, as chronic stress can negatively impact liver function. Saunas can reduce cortisol levels, a stress hormone, which may help balance hormonal states and improve metabolism.
Regular infrared sauna use can lead to caloric expenditure and may support metabolism. A 30-minute session can burn between 300 and 600 calories. This increased energy expenditure, along with improved insulin sensitivity, can indirectly aid in weight management, a key strategy for addressing fatty liver.
What the Science Says
While the theoretical pathways suggest potential benefits, direct, high-quality research specifically linking infrared saunas to significant improvement or treatment of fatty liver disease is still developing and limited. Some studies have explored the effects of sauna therapy on liver health, with promising but preliminary results.
For example, one study suggested that regular sauna use could improve liver function in individuals with non-alcoholic fatty liver disease (NAFLD), showing reductions in liver fat and improved enzyme levels. Another study indicated that after 12 weeks of regular infrared sauna sessions, liver enzymes showed significant improvement in nearly 70% of participants with NAFLD.
Research also points to heat shock proteins (HSPs) as a potential mechanism. These proteins, produced in response to heat stress, help protect cells, including liver cells, from damage. Infrared sauna use has also been linked to improved glucose uptake and insulin sensitivity, factors relevant to reducing liver fat.
Despite these findings, it is important to distinguish between general health benefits and specific liver treatment. While saunas offer general wellness advantages, they are not currently a proven primary treatment for fatty liver disease. More targeted research, particularly large-scale human trials, is needed to establish their efficacy for fatty liver.
Sauna Use and Health Precautions
Individuals considering infrared sauna use, especially those with a fatty liver diagnosis or other chronic health conditions, should consult a healthcare professional, such as a doctor or liver specialist, before beginning any new therapy to ensure it is appropriate for their health.
General safety practices for sauna use include staying adequately hydrated by drinking plenty of water before, during, and after sessions to replenish fluids lost through sweating. Session durations should start short, around 10-15 minutes, and gradually increase to 20-30 minutes as the body adjusts, with a maximum of 45 minutes for frequent users. It is important to listen to one’s body and discontinue use if any discomfort, lightheadedness, or other adverse symptoms occur.
Conditions that warrant caution or contraindicate sauna use include pregnancy, hemophilia, fever, insensitivity to heat, and acute bleeding. Individuals with cardiovascular conditions, such as hypertension or congestive heart failure, or those taking medications that affect blood pressure, should exercise extreme caution, as heat stress increases cardiac output and heart rate. Children under 12 and the elderly also require careful consideration, as their bodies regulate temperature less efficiently, suggesting shorter sessions and lower temperatures.
Infrared saunas, if used, should be considered as a complementary approach to, not a replacement for, conventional medical care and lifestyle changes recommended by a healthcare provider for fatty liver.