As the winter weather warms, St. Paul's sauna scene is also heating up. Whether for relaxation or fitness, infrared sauna business owners say their facilities provide skin-deep benefits, with claims of de-inflammation, increased sweat production, improved cardiovascular function and more.
Infrared saunas produce electromagnetic radiation, which is absorbed by the body directly, as opposed to traditional saunas, which operate with higher levels of humidity and heat the space around the body, according to HealthPartners occupational and environmental medicine physician and a medical director for the Minnesota Firefighter Initiative, Zeke McKinney.
Infrared light as a form of therapy was initially explored in the 1880s by Dr. John Harvey Kellogg (yes, like the cereal). The history of far-infrared sauna technology dates back to 1965 Japan, where a doctor patented the creation of an infrared sauna in hopes of increasing blood circulation in the body, according to McKinney.
"The reason I know something about saunas is that I work a lot with firefighters who encounter very serious hazards," McKinney said.
Close to eight years ago, fire departments were calling McKinney, sharing that they heard saunas can detoxify the body from carcinogenic exposures. Since then, multiple departments across the state have implemented traditional and infrared saunas in their departments, McKinney said.
"What I said then is still about the same degree of truth as now, which is there is a fairly good amount of evidence showing that saunas do have some cardiovascular benefits (...) but as far as evidence of them detoxifying you, that's very little to none," McKinney said.
Owner of Awaken For Wellness, a St. Paul-based "holistic wellness center" at 1821 St. Clair Ave, Chris Richmond, said that his infrared sauna studio was the first in the region - and after working in the business for 13 years, he's seen the positive impact infrared technology has on the body.
"I opened Awaken For Wellness in 2012 as a mission to help people on a deep level, physically, emotionally and mentally," Richmond said.
The studio offers three different types of therapy: massage, infrared saunas and float therapy. The saunas are in small, private rooms with heat and light settings that the user can control. Sauna users can also watch TV or play music in the background for entertainment or to help them relax.
As the sauna is private and meant for relaxation, Richmond said a person may fully disrobe if they'd like, though others may prefer to wear a swimsuit. Up to three people can book a session together.
Infrared technology has multiple levels of penetration: near, mid and far, according to Richmond. While most infrared saunas use far infrared, Richmond's saunas use a combination of the three along with red light technology to provide compounding benefits to skin, like boosted collagen and elastane production, he said.
"When you add near-infrared and add red light, it stimulates something called subcell melatonin and that's a big piece to the anti-inflammatory benefits," Richmond said.
The infrared heat response can cause things like an increase in sweat production, reduced inflammation and detoxification, according to Richmond -- and it's a part of his routine.
"It helps me reduce inflammation, improves my energy, cleanses my skin, and my long-term benefit I've noticed is improved heart health and detoxification," Richmond said.
Richmond said he recommends that beginners start at 140 degrees Fahrenheit for 20 minutes and once they're comfortable, after a few weeks, they can go up to 170 degrees for 30 minutes.
Infrared technology is a safe form of radiant energy, according to Richmond.
"It's nothing scary," Richmond said. "Our bodies actually radiate far infrared and hospitals use it in baby NICUs as well."
Things people should be aware of according to Richmond, is whether or not infrared saunas are electromagnetic frequency free, or "near zero," which he said his saunas are. He also recommended consulting with health physicians before use if a person is on medication or has serious health conditions.
"If you want to live a better quality life, doing some type of heat therapy is extremely important," Richmond said.
Natalia Davis and her husband Malik Davis opened HotWorx, a gym that includes saunas, far infrared, and virtual fitness instructors, in December 2024. Located in the Union Park neighborhood (431 N. Snelling Ave., St. Paul), it's the newest of 13 HotWorx gyms in Minnesota.
"I think HotWorx is the best place to start and continue because it's more workout in less time," Natalia said.
Workout classes are held inside the sauna, as virtual instructors lead the class via a TV monitor.
Members can choose from 12 different workout styles such as yoga, core strength, cycling and more. Classes run for 15 to 30 minutes each and up to three members can participate in each class at a time.
The heat ranges from 120 to 130 degrees Fahrenheit. The space is tight, and tall people should be aware, though Natalia said when doing a floor workout, taller people lay diagonally. Though the space is heated, the air is not uncomfortable or stuffy.
"I tell people it's like doing yard work in Arizona," Malik said. "It's not that drastic of heat."
13 years ago, Natalia was diagnosed with multiple sclerosis, a chronic central nervous system disease that can cause muscle weakness, sensory pain, and extreme fatigue, along with other symptoms.
"At that moment in my life, that's when I decided health and wellness was going to be my priority," Natalia said.
Natalia said she'd tried many gyms and diets, but HotWorx stood out. Since joining the gym, she's experienced less numbness, tingling and pain and regained energy in a way she hadn't before, she said.
Even her firefighter husband had stopped feeling pain from his "tennis elbow" after working out in the space, he said.
After two years, Natalia told her husband she wanted to open one in their neighborhood and be a part of revitalizing the neighborhood they say elders in the community talk about with fond memories.
"We're truly community members out here trying to better the place we live in for ourselves, for our children, for our neighbors, everybody," Natalia said.
Some research states that saunas can provide a myriad of benefits, including improved blood flow, reduced inflammation, and decreased symptoms for dementia, kidney disease, asthma, diabetes, and joint pain, according to McKinney.
There is data on passive heat therapies as a whole, though very little data comparing one therapy versus another, McKinney said.
The most extensive studies, according to McKinney, look at the impact of saunas on cardiovascular function. These studies have largely been done by Finnish researchers, as close to 90% of Finnish people use saunas regularly, according to National Geographic.
Things to caution against, according to McKinney, include excess heat exposure, excess stress on the heart and the potential for burns.
"If you're spending more than 30 minutes in there, that's probably when you're more likely to start running into problems," McKinney said.
Don't use a sauna if you've been under the hot sun all day, use caution after doing an intense workout, and most importantly, pay attention to how the body feels, McKinney said.
"If you're in a sauna and you're feeling unwell, I would recommend getting out of there," McKinney said.
Natalia and Richmond agreed that if a person feels too hot, they should exit the sauna.
McKinney said the overall risk of harm is low for most people, though more research needs to be conducted on the potential benefits, especially as people gravitate toward alternative medical care and therapy.
"I think there are benefits, no question," McKinney said. "The data is totally pointing in that direction - there's just not enough study."