Speaker 1 0:01

Okay , close your eyes for a minute . No , no , not if you're driving , for God's sake , don't do it then but close your eyes and have a think about this . I'm telling you that I have literally just developed a pill that is scientifically proven that will help you to look 10 years younger . You'll lose body fat , you'll improve your hormonal health , you'll fight pain and inflammation in your system , increase strength and endurance , you will heal faster , improve your brain health and you will increase your energy levels . What would you say to that ? Because I know that doctors all over the world would be calling this a miracle drug and millions and millions , in fact billions , of people would pay anything just to have that . And here's the crazy thing that drug actually exists . Today I'm going to enlighten you on infrared therapy .

Speaker 1 1:16

Shift work can be brutal , but it doesn't have to be . Welcome to a healthy shift . My name is Roger Sutherland , certified Nutritionist , veteran Law Enforcement Officer and 24-7 shift worker for almost four decades . Through this podcast , I aim to educate shift workers , using evidence-based methods , to not only survive the rigours of shift work , but thrive . My goal is to empower shift workers to improve their health and wellbeing so they have more energy to do the things they love . Enjoy today's show to do the things they love . Enjoy today's show . I've got your attention now , haven't I ? So welcome to A Healthy Shift , the podcast where we share evidence-based strategies to help you , the shift worker , not just survive but thrive in your 24-7 lifestyle .

Speaker 1 2:09

Now I'm your host , roger Sutherland , and today I'm going to be exploring a cutting-edge topic that could be a massive game-changer for you , shift worker or not , and that is infrared light therapy . Now , if you've been feeling the weight of fatigue , struggling with your recovery after your shifts , and you've been looking for a way to improve your overall health , strap yourself in , because this episode is absolutely for you . What I'm going to do is I will start with the basics what infrared light is , why is it so beneficial and , most importantly , why is it so beneficial and , most importantly , how you , the shift worker , can incorporate it into your busy schedule to optimize it . So let's just start . First of all , what is infrared light ? Let's break it down Now . It's important to understand and you've heard me do the podcast on the different spectrums in light and all the different colors and the benefits that they bring .

Speaker 1 3:09

Sitting just outside of the red is infrared and it is an invisible light . That is actually part of the electromagnetic spectrum . Now , you can't see it , but you can certainly feel its heat . Here's an example Go and stand outside , even on a sunny winter's day , and feel the sun on your skin , that warm sensation that you feel . That's infrared light . That's what it is and that's what you're feeling . Now .

Speaker 1 3:42

Infrared light is divided into three main categories . Number one is near-infrared , known as NIR . Now these are shorter wavelengths and penetrate the deepest into your tissues and cells and stimulate the repair and regeneration . Then there's the mid-infrared , mir . These rays help improve circulation and oxygen flow , which can also reduce inflammation . And then we have the far-infrared FIR . Now these are primarily responsible for the heat that you feel and are great as a detox and a relaxation .

Speaker 1 4:23

The beauty of infrared light is that it doesn't just warm you up , it literally penetrates and works on a cellular level . It stimulates your mitochondria , which is the powerhouse , the energy of your cell , and this helps them to produce more energy . Now this process is called photobiomodulation and it has profound effects on your body's ability to recover , heal and feel energized . This is why we feel so good on holidays when we're out in the sun . All the time we're copying that infrared at a cellular level . So why is infrared light so beneficial ?

Speaker 1 5:03

Invisible light is making waves in the health and wellness circles , and infrared light therapy is offering an absolute host of benefits which are and I repeat , are actually backed by science . And here's a quick rundown of the benefits . Number one is increased cellular energy by boosting that mitochondrial activity within the cell , infrared light helps your cells to repair damage and produce energy even more efficiently . Number two enhanced circulation it improves blood flow , delivering more oxygen and nutrients to your muscles and organs . Number three pain relief , because infrared penetrates deep into the tissues , deep into the muscles , alleviating that muscle and also joint pain . Stress reduction that soothing warm can calm your nervous system and will lower your cortisol levels . Improved sleep it can help regulate your body's circadian rhythm , aiding in better rest and recovery . And then there is the detox , because far infrared light heats your body from inside to the out , which is promoting a gentle detoxifying sweat . Trust me , you sweat .

Speaker 1 6:24

Now infrared light and shift work . Let's get into what we're here for . Why is infrared light a game changer for shift workers ? Now we all know that shift work is really really tough on the body . We have irregular sleep patterns , chronic fatigue and physical wear and tear are just the tip of the iceberg , and I haven't even mentioned stress . And here's how infrared light can actually address these challenges . Number one it helps to combat fatigue . Remember , infrared therapy energizes your cells , which helps you to push through that slugginess after a long shift or a stretch of nights . What you can think of it as is a reset button for your body . Number two it improves your sleep quality . Shift workers , we suffer really badly with disrupted sleep . An infrared light can actually help to relax your body and prime it for restful recovery , and a session after shift might actually make all the difference when it comes to you just winding down . It reduces aches and pains . Now , whether you're standing for hours working physically in a demanding job or are purely just sedentary , infrared therapy helps to reduce that inflammation and soothe those sore muscles .

Speaker 1 7:46

Infrared also supports mental health . It calms your nervous system deep inside and will lower those stress hormones . And this is particularly helpful for shift workers that are dealing with the constant demands of a 24-7 schedule . We are busy people and we get highly stressed . Sitting for 20 minutes in an infrared sauna , I can promise you , I can tell you categorically from evidence and from my own evidence , it makes a massive difference . Detoxification and , let's face it , so many of us rely on those processed and convenient foods . We flood our system with caffeine and sometimes medications to just help us to keep going . And what the infrared does is it induces the sweating from the inside to the out and can help your body to just literally eliminate all of those toxins a lot more efficiently .

Speaker 1 8:48

So how can we use infrared light effectively ? So we're sold on the benefits , aren't we already ? I mean , I could not have packaged that any better . Literally , it does everything , and I mean everything , and it is so goddamn good for you . So how can we make it work ? So let's talk about a bit of a strategy here . Let's start with the time of day . When should we be actually using it ? As a shift worker , does it matter ? What about if we start like after a shift , so we get home ? Using infrared therapy after work can literally help your body to transition straight into that recovery mode which will reduce stress and then will prep you for really solid sleep .

Speaker 1 9:48

So sitting in an infrared sauna , feeling that heat , getting all of that energy in 20 minutes quiet time , just sitting there , and then that heat , cool shower , freshen up and you're ready for sleep . It works . Tell me , trust me , I can tell you it does Before a shift , even just a short session , especially with near infrared light . It can energize you and improve your focus without you having to rely on caffeine . Remember , it energizes the cells , the mitochondria in the cells , which is the energy production . So how long should we sit in it and how often should we do it ? And for most benefits , I'd aim for between 15 and 30 minutes per session . That's what's recommended . And how many times a week ? Two to four sessions a week .

Speaker 1 10:32

This is a great starting point and then you can adjust it based on how your body responds to it . The temperature they're all adjustable . So what temperature should we set it at ? If you're using an infrared sauna , you can set that temperature on that . Now , majority of the infrared saunas will only go up to about 65 degrees , but somewhere between 45 and 60 , which is Celsius , which is 113 to about 140 degrees Fahrenheit on the American system for a gentle but an effective session . But always listen to your body . Start low and slow . If you're new to infrared therapy , I'll tell you now . It'll take you by surprise .

Speaker 1 11:16

Hydration is the key . Infrared therapy does in fact make you sweat , and a lot . So drink plenty of water , a big amount of water before and during , because it's essential that you stay hydrated to allow that sweat to come out with those toxins . And consistency is the same with anything movement , nutrition it doesn't matter what you're doing , like any wellness strategy at all , consistency is the key . So by incorporating an infrared therapy into your routine will actually amplify the benefits over time . Are you sold ? I was .

Speaker 1 11:59

Now I actually read the book , which is called Red Light Therapy , and it's the ultimate guide to red light therapy . I'm actually going to link to it in the show notes because I think this is something that's really really important to have in the show notes for you to read all about it . The book is written by Ari Witten and it does talk about the benefits of red light therapy , with all the scientific references around it . Reading this book gives you an understanding as to the enormous benefit of red light therapy and ultraviolet , ultraviolet , infrared my apologies infrared therapy . It's really really important and really really good book to actually read because it's done in quite simply and it's not overly expensive . So infrared light therapy is a really simple , science-backed tool that can make a profound difference in your health as a shift worker , and whether you're looking to actually boost your energy or to reduce your stress and help you to sleep or even just to recover faster , I can promise you that this is a strategy that is definitely worth trying .

Speaker 1 13:07

So if you've got access to an infrared sauna somewhere , or mask or whatever , give it a go and see how it goes for you , because a few months ago , after reading the book , we invested in buying our own sauna and we've set up a health and wellness room in our house and we've got it sitting there . It takes about 20 , 25 minutes to warm up and I can just sit in it . I can just just do 20 minutes at 60 degrees Celsius , just , and then I'm done . I always thought I'd be able to do 25 or 30 , but it's going to take me a while to get there , trust me , and the sweat is literally pouring off and the sleep improvement has been enormous and the skin difference is massive . It's amazing how , just in such a short period of time , it has made such a big difference . So give that some thought and if anyone is interested , you can reach out to me and find out where I got mine from if you're in Australia . I'm not going to promote it here , but if you are interested , you can always reach out and I would be happy to pass them on . They brought it . This is not sponsored , so that's why I'm not mentioning them , but if you purchase it , it arrives , they have it delivered , they install it , they put it up and I can tell you now for the price . It's incredibly good value . So don't hesitate .

Speaker 1 14:36

Infrared light therapy is a simple , science-backed tool that can make a profound difference in your health as a shift worker . Now , whether you're looking to boost your energy , reduce stress or recover faster , do this . Remember this is a one-size-fits-all approach . So remember by apologies , remember this is not a one-size-fits-all approach . Remember my apologies . Remember this is not a one-size-fits-all approach . Experiment with your own timing , your own duration and your own frequency , because what I do won't necessarily work for everybody else , and what Jenny does at work might not work for Karen or you . All right , everyone's got to be different . It's your body and your shifts , and you will really notice quite a difference in it , particularly on your skin . It'll make such a difference . And that's it for today's episode of healthy shift .

Speaker 1 15:23

If you found value in this , please don't forget , hit that follow button and share this episode with a fellow shift worker . And please , if you'd be so kind , because you've all been ridiculously slack . You're listening to it , but you're not reviewing . Please , five stars on Spotify and Apple and take a few minutes to write a review . And , as always , I'm here to help you thrive , not just survive . And until next time , take care of yourself , stay healthy and keep thriving . Thank you for listening . If you enjoyed this episode , be sure to subscribe so you get notified whenever a new episode is released . It would also be ever so helpful if you could leave a rating and review on the app you're currently listening on . If you want to know more about me or work with me , you can go to ahealthyshiftcom . I'll catch you on the next one .