You’ve probably felt the healing powers of taking a hot bath. Every muscle the water touches relaxes. And you’ve probably used an ice pack at least once to ease pain and inflammation after an injury.
There’s a science behind why different temperatures provide different benefits. This concept has actually been used throughout history to promote health and wellness.
In today’s world, fitness enthusiasts, those looking to improve their wellness, and athletes use hot and cold for its health benefits.
The cold plunge benefits have really taken centre stage lately, as more and more influencers are stating that this is how they improve their health.
How Heat and Cold Provide Benefits
You may have heard from a doctor at some point to put ice on an injury immediately after it happens. You might have noticed that after an intense workout, where you have sore muscles, nothing feels quite as good as a hot shower.
There’s a reason why each one of these feels good at different times. Although they’re opposites, they create certain responses in the body. When combined, they actually create complementary responses.
Heat coming in contact with the body stimulates the blood vessels to widen, and your heart rate increases. During the process, your circulation improves, which brings healing factors to the site to encourage your body to recover. This is why you feel relaxed after you come out of a sauna or hot tub.
On the other hand, cold immersion might not seem like it would be all that relaxing. However, it does have positive effects on the body. As your blood vessels come in contact with the cold temperature, they contract. Any inflammation is decreased temporarily once the components that make up the swelling are no longer able to circulate throughout the body as easily.
While this is happening, your body enters a mode where it’s trying to preserve heat, at least when your body is submerged in cold water. In this state, your nervous system is in hyperdrive because the cold is acting as a powerful stimulus. You then feel alert and energised.
Anytime these two are used in conjunction with one another, your circulatory system is repeatedly contracting and expanding.
Combining Heat with Cold Plunges
If you’re only going to the sauna or doing cold plunges, or are just in the research phase of using the two, you can receive enhanced advantages when you combine cold plunge benefits with heat therapy.
Your circulation may improve overall, your workout recovery may speed up, and you might not have as much muscle soreness. It can even have benefits for your mental alertness and sense of well-being.
Another benefit you might find is that you get an invigorating feeling when you’re alternating between the two.
Improve Recovery After Exercise with Hot and Cold
Athletes are the main ones who use contrast therapy because it supports muscle recovery.
While you may not realise it, every time you work your muscles during exercise, it does microscopic damage to the muscle fibres. Your body then goes to work to repair them, which is how you strengthen your muscles. But as they’re repairing themselves, you may have temporary inflammation, stiffness, or soreness.
Exposing those muscles to heat from a sauna can increase blood flow, providing them with optimal nutrients and oxygen to support recovery. Cold, on the other hand, may help to ease discomfort and swelling after that exercise.
Alternating between hot and cold can provide the best of both worlds because it promotes healing and eases inflammation.
Research is still being conducted to prove the benefits. Athletes report feeling more prepared for their next workout when they alternate between the two. They also state they feel less stiff and are able to get back to exercising sooner since their body is recovering faster.
A More In-Depth Look at the Benefits
If you’re contemplating whether to go to a wellness and recovery centre, these are the specific benefits you may see.
Circulation
Enhancing circulation means nutrients and oxygen travel throughout the body more effectively. Your vessels will expand and contract based on the temperature. The repeated expansion and contraction of your vessels can improve your vessel function in the long run.
Reduced Stress and Improved Mood
Even people who aren’t the biggest athletes can benefit from hot and cold therapy. The heat promotes relaxation that can ease stress.
The cold doesn’t cause that immediate relaxation. Instead, it causes an initial shock. But before you panic, know that this is a good thing. Your sympathetic nervous system takes over at this point. You eventually start controlling your breathing and adapting to the cold. You then may feel better mental clarity and a greater sense of accomplishment.
Think of the temperature changes as the “yin” and “yang” of your mental health. You wind up feeling relaxed and rejuvenated.
Increased Mental Focus
As soon as your body enters the cold, your attention is pulled toward the temperature. Entering the cold requires you to control your breathing.
As you intentionally focus, you’re taking your mind off all other mental distractions. It’s essentially forced mindfulness. This is particularly beneficial if you struggle to practice mindfulness on your own.
From this therapy, you may feel more alert and able to concentrate better. You might feel mentally refreshed and more energised throughout the day.
The effect of entering heat shortly after cold allows you to relax after your body was placed in that heightened state.
Potential Immune System Support
While studies are ongoing, there has been some evidence that points to the contrast of hot and cold improving immune function. The heat may increase specific protective immune responses, while the cold can influence immunity as well.
Although this isn’t an approach that’ll magically boost your immune function, it can be an addition to good nutrition, adequate sleep, exercise, and stress management.
You may improve your overall health and wellness when you engage in a combination of sauna and cold plunge therapy. It could have benefits for your mental health and clarity, immune function, and more.
While it doesn’t replace healthy habits, it can be an addition to your health and wellness routine.
