Can infrared saunas help manage blood sugar levels?
Yes, infrared saunas may support better blood sugar management, especially in people with type 2 diabetes. The heat from an infrared sauna raises your core temperature, which improves circulation, boosts metabolic function, and helps muscles absorb glucose more efficiently. Some small studies have shown that regular infrared sauna use can reduce fasting blood sugar and improve insulin sensitivity over time.
The benefit comes from mild cardiovascular stress triggered by heat. It works similarly to light aerobic exercise—your heart rate increases, and blood vessels expand, making it easier for glucose to move into cells. This effect doesn’t replace exercise, but it can complement it, especially for those who struggle with mobility or joint pain.
Does heat therapy affect insulin sensitivity?
Yes, heat therapy like infrared saunas may improve insulin sensitivity. When your muscles are warmed by infrared heat, they become more responsive to insulin. This means the body doesn't need to produce as much insulin to lower blood sugar, reducing strain on the pancreas.
In one observational study on people with type 2 diabetes, those who used far-infrared saunas three times a week for 20 minutes experienced lower stress and fatigue levels. While the study did not directly measure insulin, other research suggests improved circulation and reduced inflammation may be part of why insulin works better post-sauna.
Can saunas reduce inflammation in people with diabetes?
Yes, regular infrared sauna use may help reduce chronic inflammation, which is common in people with diabetes. When you sit in an infrared sauna, your body reacts by increasing blood flow and releasing heat shock proteins. These responses help lower levels of inflammatory markers in the body.
Chronic inflammation is a major contributor to insulin resistance. So anything that reduces inflammation—including consistent sauna use—can indirectly support blood sugar regulation. This is especially helpful for people with type 2 diabetes or metabolic syndrome, where inflammation plays a key role in disease progression.
Do infrared saunas help with weight and fat loss?
The calorie burn during a 30-minute infrared sauna session is moderate, or somewhere between 100 to 150 calories. While that’s not huge, it does contribute to overall energy expenditure.
More importantly, infrared saunas can support weight loss by improving sleep, reducing cortisol levels (a hormone linked to belly fat), and boosting mood—all of which make it easier to maintain a healthy lifestyle. Weight loss and improved insulin sensitivity often go hand-in-hand. So while the sauna isn’t a fat-burning machine, it plays a useful supporting role.
Can infrared saunas improve cardiovascular health in diabetics?
Yes, and that’s one of the most promising areas of research. Cardiovascular disease is a major concern for people with diabetes. Regular infrared sauna use has been shown to reduce blood pressure, improve circulation, and enhance the flexibility of blood vessels.
Increased blood flow means more oxygen and nutrients are delivered throughout the body, including to areas that may be affected by diabetic complications like neuropathy. Improved circulation also helps the body remove waste and inflammatory byproducts more efficiently.
Is an infrared sauna safe for people with diabetes?
Most of the time, yes—but with some precautions. People with well-managed type 2 diabetes can typically use infrared saunas safely. However, it’s important to:
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Stay hydrated before and after each session.
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Avoid sessions longer than 30 minutes.
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Start at lower temperatures if you're new to sauna use.
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Monitor blood sugar levels before and after, especially if you take insulin or medications that can cause hypoglycemia.
If you have diabetic neuropathy or cardiovascular disease, talk to your doctor first. You may have reduced heat sensitivity, which could increase the risk of overheating.
How often should you use an infrared sauna for blood sugar support?
Research suggests that using a sauna 3 to 4 times a week offers the best balance between benefits and safety. Each session can be around 20 to 30 minutes long at a moderate temperature (around 120°F to 135°F).
More frequent use might offer additional benefits, but it’s important to pay attention to how your body feels. If you feel lightheaded, overly tired, or notice changes in blood sugar patterns, reduce the frequency or duration.
Bottom line
Infrared saunas won’t cure diabetes, but they can help manage symptoms by improving circulation, reducing inflammation, and supporting better blood sugar control. They’re especially helpful for people with type 2 diabetes who want a gentle, passive way to support their metabolic health. As with any therapy, they’re most effective when used consistently and alongside a healthy lifestyle.
References
Beever, R. (2010). Far-infrared saunas for treatment of cardiovascular risk factors: Summary of published evidence. Canadian Family Physician, 56(7), 691–696. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2890937/
Miyamoto, H., Kawakami, Y., Yamakawa, S., & Akutsu, K. (2005). Effects of repeated sauna therapy on serum nitric oxide levels in patients with lifestyle-related diseases. Japanese Heart Journal, 46(4), 685–695. https://doi.org/10.1536/jhj.46.685
Crinnion, W. J. (2011). Sauna as a valuable clinical tool for cardiovascular, autoimmune, toxicant-induced and other chronic health problems. Alternative Medicine Review, 16(3), 215–225. https://pubmed.ncbi.nlm.nih.gov/21951023/
Hussain, J., & Cohen, M. (2018). Clinical effects of regular dry sauna bathing: A systematic review. Evidence-Based Complementary and Alternative Medicine, 2018, 1857413. https://doi.org/10.1155/2018/1857413
