How to Use Cold & Heat Exposure to Improve Your Health
How cold plunges and sauna exposure can improve metabolism, cardiovascular and brain health, reduce inflammation, balance hormones and more.
The benefits of sauna exposure and cold plunges have been all over the news for their potential positive impact on both physical health and mental well-being. Here, we’ll dive deeper into the multitude of possible benefits of these two contrasting yet complementary practices.
Soothing Heat: The Magic of Saunas
Saunas have been around for centuries and for good reason. Stepping into a sauna's warm embrace is like giving your body a rejuvenating hug. The dry heat induces relaxation, opens up our pores and promoting detoxification through sweating. Beyond the immediate relaxation, saunas may offer several lasting benefits:
1. Improved Circulation and Cardiovascular Health
The sauna experience isn't just about sweat, it's also about enhancing our overall cardiovascular health. The heat causes blood vessels to dilate, promoting better circulation and potentially reducing blood pressure. This improved circulation delivers oxygen and nutrients more efficiently throughout your body, contributing to better vitality and performance.
2. Muscle Relaxation and Recovery
After intense fitness sessions or long days of work, saunas can be a game-changer. The heat relaxes muscles, eases tension, and even helps alleviate muscle soreness. It's like a warm hug for your tired muscles, enhancing your post-workout recovery process.
Icy Immersion: The Reverberating Impact of Cold Plunges
Now, let's switch gears and dive into the (cold) world of cold plunges. Studies reveal that repeated exposure to cold water (mostly commonly via ice bath plunges or winter swimming) pack remarkable benefits including improved blood circulation, stress regulation, blood pressure, metabolism and more.
1. Enhanced Circulation and Immune Boost
A plunge into cold water triggers vasoconstriction – the narrowing of blood vessels – which can help improve circulation. As these blood vessels contract, they push blood towards our organs which in turn supplies the blood with more nutrients and oxygen. Once we emerge, our blood vessels dilate, creating a 'pumping' effect that enables our nutrient-rich blood to return to our tissues and help remove waste products. As a result, ice immersion may reduce DOMS (Delayed Onset Muscle Soreness) and reduce inflammation.
2. Mood Building
Research indicates that cold exposure may increase dopamine (our feel good hormone) in the brain. An increase in dopamine boosts our mood and mental acuity, not just in that moment but throughout the day ahead. For those of us who seek natural ways to boost our mood and energy in our personal and professional lives, the benefits of ice plunges in this realm cannot be overlooked.
3. Pain Management and Inflammation Reduction
Just as ice is applied to injuries to reduce swelling, cold plunges can have a similar effect on the entire body. Cold exposure can help reduce inflammation, potentially aiding in the management of chronic pain and promoting recovery from strenuous activities.
4. Metabolic and Fat Burning Activation
For those looking to increase their metabolism and burn fat, recent studies show that regular exposure to cold temperatures activates our metabolisms and burns brown fat. Brown fat typically activates at colder temperatures, usually right before we start shivering. And although cold exposure is no substitute for physical activity and a clean diet, it can accelerate our metabolic activity and fat burning capabilities.
The Perfect Pair: Combining Saunas and Cold Plunges
Saunas and cold plunges make a dynamic duo, the combination of which results in improved circulation, optimized recovery and an overall enhanced physical and mental well-being. Getting started doesn’t require a huge investment of time or resources. Many gyms are equipped with a sauna and we can create our own ice immersions by filling up a bathtub with water and one to two large bags of ice purchased from the store.
The evidence for the positive short and long-term impacts of saunas and ice plunges is promising and incorporating these tools into our fitness routines aligns with the goal of living longer and healthier lives.
So here’s to embracing the heat, the cold, and all the incredible benefits they bring!