Hot and Cold Therapy

August 30, 2024 / Wellness / 6-minute read

Discover the Benefits!

What is Hot & Cold Therapy?

Hot and cold immersion therapy, also known as contrast therapy, combines extreme temperatures of hot and cold to trigger physiological responses that have a wide array of health benefits. A sauna followed by an ice bath or cold shower is a classic example of contrast therapy.

The sauna generates heat which dilates blood vessels (vasodilation), and promotes blood circulation. The ice bath or ice-cold shower then causes blood vessels to constrict (vasoconstriction), which aids in reducing inflammation and eliminating toxins from our muscles. Together, these powerful contrasts in temperature provide benefits that can greatly enhance our overall wellbeing.

Contrast therapy is very popular today, but it is not just a trendy fad! It has a fascinating history that spans centuries. This therapeutic technique is deeply rooted in the wellness traditions of various cultures worldwide.

Ancient Origins

The use of saunas dates back to ancient times when people used hot stones to create steam in enclosed spaces. The sauna tradition originates from Finland – which involved individuals sitting in a heated room and then taking a refreshing plunge in an icy lake or rolling in the snow – a primitive form of contrast therapy. Similarly, this type of routine was common among the ancient Romans, who incorporated cold plunges into their bathhouse rituals for rejuvenation.

The hot and cold combination became so popular in Scandinavian countries like Sweden and Norway that contrast therapy practices are still a very integral part of Nordic culture – not only for their health benefits, but also for socializing purposes. Other parts of the world have embraced this practice as well. In Russia, the traditional Russian banya (steam bath) is often followed by a dip into frigid water. In Japan, onsen (natural hot springs) are complemented with cold plunge pools.

Benefits of Contrast Therapy

Reduced inflammation – The sauna’s heat, followed by a cold plunge, can help zap inflammation in your body. This process, called vascular shunting, flushes out your body’s toxins.

Improved circulation – When you move from the sauna’s heat to an ice bath or cold shower, your blood vessels go on a roller coaster ride – contracting and expanding rapidly. This jump-starts the circulation throughout your body.

Boosted immunity – The heat phase increases your body temperature and promotes cell activity. On the other hand, the cold phase stimulates the release of stress hormones which can enhance your body’s immune response. In addition, exposure to both heat and cold has been found to produce heat shock proteins and cold shock proteins, which also play a role in immune function.

Increased energy levels – Contrast therapy boosts your energy by releasing adrenaline into your body.

Elevated mood and reduced stress levels – Immersing yourself in cold water after a sauna session releases endorphins into your body, making you feel happy. Regular contrast therapy can also reduce your cortisol levels, promoting relaxation and reducing your anxiety level.

Faster post-exercise recovery – Contrast therapy speeds up muscle recovery after intense workouts or physical activities due to its anti-inflammatory effects. For this reason, it has been embraced by the sporting community worldwide. CrossFit enthusiasts and professional athletes use contrast therapy as part of their regular recovery regimens after rigorous training sessions and competitions. In addition, studies have shown that participants who used contrast therapy after exercising reported less post-workout pain than those who skipped the treatment.

To sum up, whether you want to improve circulation, reduce stress, boost your immune system, increase energy, or recover faster after working out, contrast therapy could be just what you need! However, it is important to remember that while it has its benefits, contrast therapy is not without risks. If you have underlying medical conditions like heart disease or high blood pressure, consult your healthcare provider before you begin contrast therapy.

Getting Started

Before trying contrast therapy, it’s important to understand the correct process and to follow safety guidelines. The combination of a hot sauna and an ice bath or cold shower can be intense, so prepare your body properly:

STEP 1: Sit in the hot sauna for 10-15 minutes. Listen to your body and don’t overdo it.

STEP 2: Enter into an ice bath, cold plunge or cold shower after the sauna. Submerge your body for just a short duration. Don’t be discouraged if that is a bit too much for you! You can start with just dipping your toes/feet initially and gradually build up. A short dip of 1 to 3 minutes is all you’ll need in the icy water.

STEP 3: Repeat this process several times, depending on what you are able to handle.

Contrast Therapy Safety Tips

Consult your healthcare provider – It’s always wise to speak to your doctor before beginning a new health regimen. This is especially important if you have any underlying medical conditions.

Start slowly – Don’t rush! Take your time and increase intensity gradually.

Familiarize yourself with each step – Learn how saunas and ice baths work separately before combining them.

Never do it alone – Find a friend or family member to enjoy contrast therapy with you. You’ll be able to look out for each other’s safety.

Know how to recognize your limits – You’ve gone too far if you feel faint, dizzy or nauseous. Stop, rest and recover – and next time, reduce the intensity. Easy does it!

Remember, everyone is different – Individual responses can vary widely. Your age, physical condition and other factors can have an influence. What benefits one individual many not have the same outcome with another, and that’s okay. What matters is it works well and feels right for you.