Cold Plunges & Hot Saunas: What is Contrast Therapy?
In the world of wellness, cold plunges and saunas are often considered two sides of the same coin—both offering unique and powerful health benefits. While cold plunges are known for their invigorating effects, saunas provide a soothing contrast with their warm, relaxing environment. When used together, (i.e. Contrast Therapy) they can create a truly transformative experience for both the body and mind. Here’s a closer look at the benefits of each:
Benefits of Cold Plunges:
Improved Circulation: Cold water immersion stimulates blood flow by constricting blood vessels, which, upon exiting the cold water, dilate to help flush out toxins and bring fresh oxygen to muscles.
Reduced Muscle Soreness and Inflammation: Cold plunges are effective for alleviating post-exercise muscle soreness and inflammation, speeding up recovery.
Mental Clarity and Stress Relief: The shock of cold water releases endorphins, improving mood, reducing stress, and enhancing mental clarity.
Increased Resilience: The discomfort of a cold plunge helps build mental toughness, training your mind to handle stress more effectively.
Boosted Immune System: Regular exposure to cold can increase white blood cell production, strengthening the immune system.
Enhanced Skin Health: Cold exposure tightens pores and increases circulation, promoting healthy, glowing skin.
Benefits of Saunas:
Relaxation and Stress Relief: Saunas are well-known for their relaxing effects. The heat soothes tense muscles, promotes deep relaxation, and helps reduce overall stress levels. This is optimal for those of us that live high functioning / high stress lives!
Improved Circulation and Detoxification: The intense heat in a sauna causes blood vessels to dilate, increasing circulation and helping to flush toxins from the body through sweat. This process aids in detoxification and can leave you feeling refreshed.
Skin Health: Sweating in the sauna helps to cleanse the skin by opening up pores and promoting the release of impurities, leading to smoother and more radiant skin.
Pain Relief and Muscle Recovery: The heat from the sauna can alleviate muscle pain and stiffness, improving flexibility and reducing discomfort after intense physical activity.
Cardiovascular Health: Regular sauna use has been shown to improve heart health by increasing heart rate and improving circulation, similar to moderate exercise. Studies suggest that sauna use is linked to a reduced risk of cardiovascular disease.
Mental Clarity and Mood Boost: Like cold plunges, saunas also release endorphins. The deep relaxation and heat help elevate mood and promote a sense of well-being, leaving you feeling extremely happy!
The Perfect Wellness Duo:
Combining the intense heat of a sauna with the shock of a cold plunge creates a dynamic contrast that benefits both the body and mind. The alternating hot and cold experiences can:
Enhance Circulation: The rapid shift between hot and cold helps improve blood flow, supporting cardiovascular health and detoxification.
Promote Recovery: The sauna helps relax muscles and reduce pain, while the cold plunge reduces inflammation and speeds up recovery, making this combo perfect for athletes or anyone with sore muscles.
Boost Mental Resilience: Switching between the sauna and cold plunge helps build both physical and mental resilience, improving your ability to handle stress and discomfort in all areas of life.
Improve Skin Health: The sauna opens up pores and helps release toxins through sweat, while the cold plunge tightens pores and refreshes the skin, leaving you with a glowing complexion.
With 2025 being the year of resolutions, why not incorporate one or both into your wellness routines ? That January gym membership you purchased might just have a sauna there! A bag of ice is $2 at your local gas station, use it in your tub!
This is an easy hour activity that you can do once a week for yourself. Beyond the added health benefits, this is a low exercise activity that will impact you mentally.
Personally, I alternate between the sauna / cold plunge 2x-3x once a week. Having done this for most of 2024, I can say without a doubt I am seeing a huge difference! I can see it not only in my workout recovery, but also in my overall mood, mental health, and in my weight goals.
I cannot recommend this practice enough! Take it slow, but push your comforts a bit.
Enjoy the process… and the benefits!
Xoxo,
Poppy 🌺
