Infrared Insights: Blood Sugar, Metabolism, and the Role of Sauna

Over 38 million Americans have diabetes, with most cases diagnosed as type II diabetes—a chronic condition that develops when the body becomes less responsive to insulin, making it hard for your body to regulate blood sugar [1]. Prevention and treatment strategies are important to unpack, as lifestyle factors and everyday choices may significantly impact your body’s ability to maintain stable blood glucose levels.

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Sauna as a Preventative Wellness Tool 

You’ve probably heard that regular exercise, nutrient dense eating patterns, and maximizing sleep quality are key pillars of metabolic health. Recently, heat therapy from saunas has gained attention as an additional wellness tool that may also offer some heart healthy and metabolism-based benefits. 

Research suggests that using the sauna consistently for years on end improves your heart health in a clinically meaningful way. Some researchers even describe sauna bathing as having exercise-like effects on the body, which has sparked interest in how it may also support metabolic health [2].  By improving heart heat, reducing stress, and improving circulation, regular sauna use may help improve blood glucose and support metabolism over time. 

Consistent sauna use can: 

• Improve heart health
• Decrease stress
• Improve circulation
• Reduce inflammation
• Help you recover
• Improve brain health
• Optimize mental and physical health
• Help you sleep better

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Understanding Blood Glucose and Metabolism

To help us learn how blood glucose regulation actually works, and why it matters for long-term health, we spoke with Katie Hake, a registered and licensed dietitian who specializes in metabolic health and science education. She defined what blood glucose is, how your body regulates it, and what role lifestyle factors—like regular sauna sessions—might play in keeping it balanced. 

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Q: What is blood glucose, and why does regulating it matter for overall health?

A: Blood sugar, or blood glucose, is simply the amount of sugar in your bloodstream. Your body uses it as its main source of energy, kind of like gas for your car. Your body works hard to keep blood sugar in a healthy range. If it drops too low (hypoglycemia), you might feel shaky, dizzy, or confused, and this can be dangerous in severe cases. If it stays too high for too long (hyperglycemia), you may feel very thirsty, tired, or sick. Over time, high blood glucose levels can harm your heart, eyes, nerves, and kidneys, while also decreasing your quality of life.

Keeping blood sugar steady helps you feel better day-to-day (more energy, better focus, fewer crashes) and protects your long-term health.

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Q: What does a blood sugar response typically look like after a meal? When someone without diabetes eats a meal, here’s what usually happens:

1. Blood sugar rises a little as the food is digested.
2. It peaks about 1-2 hours after eating, usually staying below 140 mg/dL.
3. It comes back down to your usual range (about 70-100 mg/dL) within 2-3 hours.

About 1 in 10 adults in the US has diabetes [1]. For people with diabetes, the American Diabetes Association suggests keeping blood sugar under 180 mg/dL after meals; but, in someone without diabetes, it rarely goes that high [3].

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Q: How does insulin help the body manage blood sugar, and what happens when that process isn’t working as well? 

A: Insulin acts like a key, unlocking your cells so sugar from the food you eat can move out of your blood and into your cells for energy. When this process is working well, blood sugar rises after a meal, insulin is released, and sugar moves into your cells, bringing blood sugar back to normal. 

But when your body doesn’t respond to insulin as well (called insulin resistance), that “key” doesn’t work properly. Sugar stays in the blood longer, keeping blood sugar levels higher than normal. Over time, this can lead to prediabetes, type 2 diabetes, and complications that affect your heart, kidneys, nerves, and eyes [3].

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Q: From a nutrition perspective, what are some simple strategies we can use to help keep blood sugar stable throughout the day? 

A: One of the best ways to support healthy blood sugar is to focus on balanced meals and snacks. Aim to fill your plate with foods like vegetables, whole grains, beans or lentils, lean proteins, and healthy fats (like nuts, seeds, or olive oil). Try to pair carbohydrates with a protein or fat [4, 5].

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Q: Beyond food, how can lifestyle factors influence blood sugar regulation? 

A: Food isn’t the only thing that impacts blood sugar. When you’re stressed, your body releases hormones that tell your liver to make and release more sugar into the blood - it’s part of the “fight or flight” response. If stress is ongoing, this can keep blood sugar higher than you’d like.

On the flip side, getting regular movement, enough good-quality sleep, and practicing stress management (like deep breathing, mindfulness, yoga, or a sauna session) can help keep blood sugar steadier throughout the day [4].

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Q: How can I find out what my blood glucose levels are? 

A: Speak with your doctor about having your annual bloodwork done. Most of the time, this bloodwork will require you to fast overnight and come in early in the morning. Your provider may be measuring fasting plasma glucose levels (gives a snapshot of your blood glucose right now) or your A1C (which measures longer-term blood glucose levels) [5, 6]. Monitoring this number each year, or more frequently as needed, is key for maximizing metabolic health. 

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Key Takeaways

• With Type II Diabetes affecting so many individuals today, a proactive approach to regulating blood glucose is critical for supporting cardiovascular and metabolic health. 
• Regular sauna sessions may complement other lifestyle tools for managing metabolic health, including your blood glucose. Think of the effects of the sauna as part of a preventative lifestyle, alongside physical activity, nutrition, and stress management.
• Sauna sessions may indirectly support blood glucose regulation by improving circulation, reducing stress, and reducing inflammation. 
• Talk with your doctor if individual health concerns like family history of diabetes or existing health conditions might affect your blood pressure. They can guide you on testing processes and also help you decide if regular infrared sauna sessions are one part of your management plan.

References

1. Centers for Disease Control and Prevention. (2024, May 15). Type 2 diabetes. Retrieved October 9, 2025, from https://www.cdc.gov/diabetes/about/about-type-2-diabetes.html
2. Patrick, R. P., & Johnson, T. L. (2021). Sauna use as a lifestyle practice to extend healthspan. Experimental gerontology, 154, 111509. https://doi.org/10.1016/j.exger.2021.111509 
3. American Diabetes Association. Blood glucose and insulin. Retrieved October 8, 2025, from https://diabetes.org/about-diabetes/high-blood-sugar
4. American Heart Association. Life’s Essential 8: How to manage blood sugar (fact sheet). Retrieved October 8, 2025, from https://www.heart.org/en/healthy-living/healthy-lifestyle/lifes-essential-8/how-to-manage-blood-sugar-fact-sheet
5. Blonde, L. et al (2022). American Association of Clinical Endocrinology Clinical Practice Guideline: Developing a Diabetes Mellitus Comprehensive Care Plan-2022 Update. Endocrine practice : official journal of the American College of Endocrinology and the American Association of Clinical Endocrinologists, 28(10), 923–1049. https://doi.org/10.1016/j.eprac.2022.08.002 
6. National Library of Medicine. (2024, December 30). Blood glucose test [Lab test information]. MedlinePlus. Retrieved October 8, 2025, from https://medlineplus.gov/lab-tests/blood-glucose-test/

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