By Claire Brinsden Jordan
The health benefits of combining hot and cold therapies
One of the wellness practices rising in popularity is combining cold therapy (cold plunging) with hot therapy (infrared sauna). But the truth is that people in Nordic countries have used hot/cold therapy for hundreds of years, having realized long ago that combining the two extremes has synergistic health benefits. First, it must be noted that you should check with a healthcare professional before embarking on any hot/cold therapy adventure, especially if you have cardiovascular issues. One of the primary benefits of hot/cold therapy is that both introduce mild stress to your body, making it stronger and more adaptable – a process called the hormetic effect. However, each therapy offers its own specific health benefits.
Cold therapy, also called cold plunging, involves the use of an ice bath, and is meant to elicit a fight or flight response. Some of the benefits include reduced inflammation, improved immune function, fat loss, increased energy level, boosted mood, and stress management. The mechanism for these benefits is the constriction of blood vessels and the release of cold shock proteins that occur when you plunge into ice cold water. The blood flows to the vital organs and away from the extremities. This activates your brown adipose tissue, which helps burn fat for energy to try and keep you warm. Once you exit the cold water, blood vessels start dilating to send warm and nutrient-dense blood to the cold extremities, helping to relieve pain and speed recovery. In fact, cold plunging is very effective after a hard workout but should be done in the first half of your day, as it has an energizing effect that is not conducive to sleep.
When it comes to time and temperature, cold plunging is not a one-size-fits-all endeavor. You should start at a higher water temperature for a short amount of time and work your way towards the target temperature of 50-59 degrees Fahrenheit for 1-5 minutes. You can ease into cold plunging without stressing your body too much by first taking cold showers for 30-60 seconds to acclimate your body to cold water. The key is to listen to your own body and acclimate slowly.
Hot therapy involves the use of infrared sauna to heat the body, causing a dilation of blood vessels as the body tries to cool itself. This dilation increases blood flow, which initially causes inflammation, but also speeds up the healing process. Some of the benefits of hot therapy include improved immune function, fat loss, relaxation and reduced stress, and improved sleep. Sauna bathing raises your core body temperature, as you would have with a mild fever. This triggers the release of white blood cells, lymphocytes, neutrophils, and interferons, which are your immune system’s antiviral army. Infrared radiation also increases your heart and metabolic rate, causing you to burn extra calories. As it has a calming effect, hot therapy is best in the latter part of your day, before you are ready to sleep.
There is a synergy that happens when you combine both therapies and practice the “Nordic cycle.” Each provides similar benefits using different mechanisms. Going from one extreme to the other creates the mild stress your body needs to thrive. For this reason, some people do a cold plunge followed by an infrared sauna session, or vice versa. Here in St. Pete, Iceburg Cold Plunge, located on 19th St. N, and Restore Hyper Wellness on Fourth St. N, offer both therapies. Solace Sauna Studio on Central Avenue offers infrared sauna.
No matter your age or activity level, cold plunging and infrared sauna have health benefits everyone can enjoy. And while you may not feel like baking in a sauna in the heat of the Florida summer or plunging into cold water in the middle of winter, you can choose the therapy that best suits your needs, whatever the season.