Health goals with minimum input and maximum impact

By Valerie Nevgen

Healthy New Year resolutions often turn to dust when real life gets in the way, so why not set your sights on something both beneficial and enjoyable – such as regular sauna sessions or Red Light Therapy (RLT)?

The timeless allure of the sauna is predicted to become one of the hottest health trends in 2025 thanks to a growing understanding of just how good it can be for both mind and body.

For centuries, saunas have been used to relieve stress and promote wellbeing, but recent research has shown that regular sauna use can play a vital role in improving both physical and mental health.

Whether it’s the comforting heat of a traditional Finnish sauna or the modern innovation of an infrared sauna, scientific studies increasingly highlight the profound health benefits they bring.

Regular sauna sessions, particularly four to seven times a week, have been shown to reduce the risk of cardiovascular diseases, such as heart attacks and hypertension.

The intense heat increases heart rate, mimicking moderate exercise while promoting blood flow and lowering blood pressure over time.

Saunas also provide a remarkable detox effect by eliminating toxins through sweat, naturally expelling harmful substances like heavy metals and chemical pollutants. Furthermore, the heat improves lung function, eases respiratory illnesses and aids muscle recovery after exercise, making it especially beneficial for athletes and individuals with chronic respiratory issues.

Saunas are also a natural mood booster. They trigger the release of endorphins, the body’s natural ‘feel-good’ hormones, helping to reduce stress, alleviate depression and promote better sleep.

Fascinatingly, recent research suggests that frequent sauna use may even reduce the risk of neurological conditions such as dementia and Alzheimer’s disease by promoting circulation and reducing inflammation, which supports brain health as we age.

Of course, not everyone can cope with traditional saunas, usually heated by wood stoves, steam, or electric heaters. With temperatures reaching between 70C and 100C, it’s an experience of intense sweating, which is the kind of steamy environment that’s ideal for detoxification and relaxation.

For those who find that kind of heat too much, infrared saunas could be the answer.

Using infrared light to directly warm the body, these saunas are growing in popularity possibly because they operate at lower temperatures of around 40C to 60C.

Infrared also allows for deeper heat penetration, making it particularly effective for muscle recovery, joint pain relief and toxin elimination.

Interestingly, and beyond personal wellness, saunas are also evolving into vibrant community spaces. Inspired by Nordic traditions, community saunas are emerging in urban centres around the world, providing affordable and inclusive hubs for relaxation and social connection.

In parallel, Red Light Therapy (RLT) is gaining traction as a complementary wellness tool, offering remarkable benefits for both skin and body health.

This non-invasive treatment uses low-wavelength red light to penetrate the skin and underlying tissues, stimulating cellular repair and regeneration.

By enhancing the function of mitochondria – the ‘powerhouses’ of cells – RLT boosts energy production, accelerates repair, reduces inflammation, and promotes healthy cell function.

For the skin, RLT’s anti-ageing properties are particularly celebrated as the therapy stimulates collagen production, reducing fine lines and wrinkles while improving skin texture and tone by enhancing blood circulation.

The anti-inflammatory effects of RLT also help reduce acne breakouts and support the healing of scars and blemishes.

By aiding hydration and accelerating the repair of damaged skin, RLT is said to leave your complexion healthier and more radiant, which is a pretty nice resolution to start 2025 with.

Beyond cosmetic applications, however, RLT offers substantial benefits for the body.

If you do decide to wipe down your trainers this New Year and get back to the gym, RLT is regularly used by athletes to reduce muscle soreness and speed up recovery by decreasing inflammation and oxidative stress.

RLT can also alleviate joint pain and stiffness in conditions such as arthritis, promoting greater mobility and comfort.

Its ability to stimulate tissue repair makes it effective for accelerating wound healing, and by targeting chronic inflammation, RLT supports overall wellness and strengthens immune function.

Accessible and versatile, RLT is gentle, painless and typically last between 10 and 20 minutes, making sessions an easy shoo-in for even the busiest of us especially as there is no downtime involved.

As we embark on another new year, both saunas and Red Light Therapy offer exciting opportunities to prioritise health and longevity with – it has to be said – very little effort needed beyond turning up and getting undressed.

So, whether you’re seeking relaxation, recovery, or rejuvenation, incorporating regular sauna sessions or RLT into your routine could make 2025 your healthiest and easiest year yet.

Valerie Nevgen is a qualified nutritionist and functional medicine practitioner specialising in women’s health at Neomed Institute and Medical Centre, Limassol.