Have you ever used a heating pad or an ice pack? If so, you are probably aware that heat and cold are commonly used to treat various aches, pains, and injuries to specific areas of the body. But did you know that you can gain tremendous benefits by heating or cooling your entire body?
Over the past few years there certainly has been plenty of trendy hype regarding hot and cold therapies. But you should be aware that while the hype may be new, the therapy is not. Hot and cold therapies have been used since antiquity. The Babylonians, Egyptians, Greeks, and Romans all used various treatment baths. In fact, in the ancient Greek city of Sparta, a law was passed requiring all citizens to take frequent cold baths.
While it’s unlikely that anyone will knock on your door asking if you took a cold bath today, you may become motivated to take the plunge (whether it is hot or cold) after discovering some of the many benefits of hot and cold therapy.
Benefits of regular sauna therapy:
- Increased circulation. Heat causes your blood vessels to dilate allowing for increased blood flow to all parts of your body. This allows for more oxygen and nutrients to be carried to the tissues in your body which aids in repair and growth. This also helps injuries heal faster and improves mobility in joints affected by arthritis.
- Relieves stress and anxiety. Sauna therapy can have a relaxing effect by helping to release endorphins, resulting in a greater sense of well-being. Studies have shown that time spent in a sauna decreases cortisol levels in the body, which is the body’s main stress hormone.
- Detoxification. Saunas aid in removing toxins and other byproducts from your body through intense sweating. This helps to increase your energy levels, rejuvenate your skin, and enhance your immune system.
- Linked to a longer life. Research has shown that spending some time in a sauna at least four days a week may reduce the incidence of several causes of death. These include cardiovascular disease and sudden cardiac death.
- Enhances endurance and aerobic capacity. Sauna sessions can increase athletic performance by improving the heart’s ability to deliver oxygen to muscles and organs during physical activity.
Benefits of cold baths:
- Enhances immune system. Cold baths boost the immune system by increasing the white blood cell count and increasing the circulation of blood after the bath. This has been shown to decrease illness.
- Reduces inflammation. Not only is cold helpful for reducing swelling to local areas of your body (for example, a sprained ankle) - but cold has tremendous benefits for reducing inflammation when your entire body is immersed in cold water. Inflammation is involved in many diseases, such as heart disease. Regular ice baths (accompanied by a healthy lifestyle) may be beneficial for preventing and alleviating certain illnesses.
- It may improve mental health. Studies have shown that cold water baths boost alertness and increase dopamine production, and endorphin and norepinephrine levels. This has been found to enhance mood and potentially reduce symptoms of depression and anxiety.
A word of caution: If you are someone who battles with high blood pressure it may be best for you to skip the cold baths. Cold baths initially cause constriction of the blood vessels causing your heart to work harder. This can temporarily raise blood pressure. If your blood pressure is already elevated, it’s not a good idea to raise it more. Be sure to consult your physician.
You should never do cold therapy if you are already cold. The beneficial effects have a reactionary component to them. So if you are cold, you must warm up first, and then do the cold therapy.
Hot and cold therapy at home:
If you don’t have a gym membership with easy access to a sauna or cold baths, you can still get plenty of the many benefits of hot and cold therapy in your home.
Try taking hot baths for 20 to 30 minutes. Be sure to stay hydrated, and keep your head cool. Alternatively, you can also take cold baths in your tub.
Another great therapy is contrast showers. Try taking a nice warm shower for about 3 minutes and then switch to cold for 30 seconds. Do 5 to 7 rounds. You’ll feel great afterward.
Portable saunas are another option. You can fold them up and store them away when not in use.
A closing word:
Hot and cold therapy can offer many heath-enhancing benefits. However, as with all things it’s important to act wisely. If you have a pre-existing health challenge it’s a good idea to consult your physician first.
Photo by: Michael Külbel