Natural Perimenopause & Menopause Support: Infrared Sauna, Red Light Therapy & Vibration Therapy
Perimenopause and menopause are major transitions in a woman’s life. Hormones fluctuate, sleep may change, metabolism slows, and many women notice symptoms like brain fog, weight gain, joint pain, fatigue, digestive issues, and mood swings.
While these changes can be normal, suffering through them is not necessary.
Many women are now discovering that natural therapies supporting the nervous system, mitochondria, detox pathways, and circulation can dramatically improve how they feel during this stage of life. It is important to remember that a lifetime of stress and toxins can manifest into undesirable symptoms at this stage, so finding a comprehensive plan to release, relax, de-stress and detox is essential.
At our office, some of the most supportive therapies for women in this season include:
• Infrared sauna
• Red light therapy
• Whole-body vibration plate
• Chiropractic (to be discussed in a separate post)
• Gua Sha (personal use)
• Dry body brushing (personal use)
These therapies help regulate hormones, support metabolism, improve sleep, decrease inflammation, improve digestion, and restore energy by working with the body’s natural healing mechanisms.
Let’s explore why they work.
Supporting Hormone Balance Naturally
Hormones do not work in isolation. They depend heavily on the nervous system, detox pathways, gut health, and cellular energy production.
Infrared sauna and red light therapy support hormone balance by improving circulation, reducing inflammation, and enhancing mitochondrial function.
Infrared heat stimulates sweating, which supports detoxification pathways that help the body process and eliminate excess hormones and endocrine disruptors. Improved circulation also allows hormones and nutrients to reach tissues more efficiently.
Red light therapy helps improve cellular energy production (ATP) by stimulating the mitochondria — the energy powerhouses of the cell. When mitochondria function well, endocrine signaling becomes more efficient. Through positive hormonal changes and increased vaginal fluid secretions, many women also report an increase in libido through regular use of red light therapy.
Many women report improvements in symptoms such as:
• hot flashes
• fatigue
• mood swings
• hormone-related headaches
Mitochondrial Health: The Key to Energy, Brain Function and Metabolism
One of the lesser-known changes during perimenopause is a decline in mitochondrial efficiency.
Mitochondria are responsible for producing cellular energy (ATP). When they become less efficient, women may experience:
• fatigue
• brain fog
• slower metabolism
• poor recovery from exercise
• increased inflammation
Red light therapy (photobiomodulation) has been shown to stimulate mitochondrial function by improving activity of the enzyme cytochrome c oxidase, which enhances cellular energy production.
Infrared sauna also improves mitochondrial function through heat stress adaptation, increasing resilience at the cellular level.
This combination can help restore energy levels, improve mental clarity, and support metabolic health.
Blood Sugar and Metabolic Health
During perimenopause, estrogen fluctuations can affect insulin sensitivity and blood sugar regulation. This is one reason many women notice increased belly fat and difficulty maintaining weight.
Infrared sauna sessions have been shown to mimic some of the metabolic benefits of moderate exercise by improving circulation, increasing heart rate, and enhancing insulin sensitivity. As the body tries to cool itself, heart rate naturally increases, and up to 600 calories may be burned in a 60 minute session. Paired with a workout, this impact may be even greater. Heat therapy has also been shown to improve insulin sensitivity in some as well.
Whole-body vibration plates can also help stimulate muscles and improve glucose metabolism by activating muscle fibers and increasing circulation. It can enhance workouts you are already doing by making your core work harder to keep you balanced.
Together, these therapies help support:
• blood sugar balance
• metabolism
• fat metabolism
• muscle activation
Gut Health and Detox Support
Hormones and gut health are closely connected.
The gut microbiome helps regulate estrogen metabolism through what researchers call the estrobolome — a collection of bacteria that influence how estrogen is processed and recycled in the body.
When gut health is compromised, estrogen balance may be affected.
Infrared sauna helps support detoxification pathways by promoting sweating and improving circulation to organs involved in detoxification such as the liver and lymphatic system.
Red light therapy can help reduce inflammation in the gut, help heal the gut lining for better absorption and digestion, and aid in liver health for improved detoxification. It can also help free toxins stored in fat cells to be released by the lymphatic system.
Vibration plate therapy, dry body brushing and gua sha stimulate lymphatic circulation, helping the body move metabolic waste and inflammatory byproducts out of tissues.
Improving lymphatic flow can also support immune function, reduce fluid retention, and improve skin health.
Stress Reduction and Cortisol Balance
Chronic stress can significantly worsen menopausal symptoms.
Elevated cortisol levels can disrupt sleep, contribute to weight gain, impair digestion, and increase inflammation.
Infrared sauna sessions have been shown to activate the parasympathetic nervous system, helping the body shift into a rest-and-repair state. By decreasing cortisol, and increasing serotonin and dopamine, regular sauna use can shift the balance of stress hormones on the body. It is also a perfect time to incorporate a guided mediation, healing frequency, chakra work and chromotherapy into the session for an even greater calming benefit.
Heat therapy can reduce cortisol levels and increase relaxation, similar to the effects of meditation or gentle exercise.
Many women report feeling calmer and more grounded after regular sauna sessions.
Vibration plate therapy has many positive affects on mood and stress reduction. Studies have shown the vibrations are very calming to the nervous system, and may reduce anxiety, lower cortisol levels, relax muscle tissues, improve blood flow, release endorphins, improve sleep quality, amd enhance brain-body connection through stimulation of proprioceptors.
Improved Sleep and Nervous System Regulation
Sleep disturbances are one of the most common complaints during perimenopause and menopause.
Both infrared sauna and red light therapy can help regulate circadian rhythms and promote deeper sleep.
Infrared heat promotes muscle relaxation and parasympathetic nervous system calming, while red light exposure supports melatonin production when used regularly. Sleep disturbances can cause cortisol spikes, and cortisol spikes can cause sleep disturbances. These therapies can help decrease cortisol spikes AND create more restful sleep. Infrared sauna use can also release endorphins, which are feel-good hormones. These can help us relax and promote great sleep too.
Hot flashes and night sweats are a common complaint during perimenopause. Declining estrogen can affect the hypothalamus, which is where the brain controls temperature regulation. Small changes in our normal temp range can trigger the body to feel like it needs to cool itself down by sweating. Regular sauna use trains your body (through the autonomic nervous system) to adapt to temperature changes better. Many women report decreased frequency of hot flashes, decreased intensity, and shorter durations with regular sauna use. Because they can tolerate temp difference better, the sweating tends to be less disruptive to sleep.
Women who use these therapies regularly often report:
• falling asleep more easily
• fewer nighttime awakenings
• deeper, more restorative sleep
Pain Relief and Joint Health
Joint stiffness, muscle pain, and inflammatory conditions often increase during menopause due to hormonal changes affecting connective tissue, joint lubrication and inflammation.
Red light therapy has been extensively studied for its ability to reduce inflammation and support tissue healing. Collagen production has been shown to improve with red light use, which supports joint health. This is also why many women use red light therapy to help with skin health, wrinkle reduction, improve mucousal lining and barrier health, and increase hair growth.
Infrared sauna improves circulation, delivering oxygen and nutrients to tissues while helping remove waste and inflammatory byproducts. Deep tissue penetration travels well past the skin surface and can target connective tissues directly.
Whole-body vibration therapy can also support joint mobility, muscle strength and density, increase circulation and bone density — all important factors during menopause.
Brain Fog and Cognitive Support
Many women describe perimenopause brain fog as feeling mentally slower, forgetful, or less focused.
Improving circulation, mitochondrial energy production, and nervous system regulation can significantly improve cognitive function.
Red light therapy has been shown in research to support brain metabolism, increase cerebral blood flow, and enhance neuronal function.
These therapies also have benefits for improved sleep, which is critical for brain health and cognitive support as well. This can contribute to improved focus, mental clarity, and mood stability.
A Holistic Approach to Menopause
Perimenopause and menopause are not diseases to managed — they are transitions to be honored.
But they do require greater support for the nervous system, mitochondria, detox pathways, circulation, and metabolic health.
Natural therapies such as infrared sauna, red light therapy, vibration plates, dry body brushing, and gua sha can work together to help women feel stronger, clearer, calmer, and more energized during this stage of life.
When combined with healthy nutrition, movement, sunlight exposure, and supportive chiropractic care, these therapies can help women thrive through menopause rather than simply endure it.
If you’re curious about incorporating these therapies into your wellness routine, we’d love to help guide you. Call 608-437-9990 to set up a consultation for your custom holistic perimenopause and menopause support plan today!
References
Beever R. (2010). Far-infrared saunas for treatment of cardiovascular risk factors. Canadian Family Physician.
Laufer S. et al. (2020). Photobiomodulation and mitochondrial function. Photomedicine and Laser Surgery.
Hamblin MR. (2017). Mechanisms and applications of photobiomodulation. AIMS Biophysics.
Laukkanen T. et al. (2018). Sauna bathing and systemic inflammation. European Journal of Epidemiology.
Rittweger J. (2010). Vibration as an exercise modality. European Journal of Applied Physiology.
Fernandez-Lao C. et al. (2016). Effects of lymphatic drainage techniques on circulation and inflammation.