Introduction
In recent times, contrast therapy has become a buzzword on social media, hailed as an essential biohacking and wellness tool. From cold plunges and infrared saunas to traditional saunas, the practice of alternating between extreme hot and cold exposure is often promoted as a path to faster recovery, increased energy, and improved long-term health. However, popularity does not necessarily equate to safety or suitability for everyone.
“Contrast therapy creates real physical stress on the body,” explained Mike Elliott, senior director of Banner Sports Medicine High Performance Center. “That stress can lead to positive adaptations, but it can also increase risk if someone isn’t a good candidate or misuses them.”
If you’re contemplating contrast therapy, delve deeper to understand more about saunas—both traditional and infrared—and cold plunging.
Why Are Extreme Temperatures So Popular?
Extreme hot and cold therapies are not new phenomena. For decades, athletes have relied on ice baths, while saunas have been integral to daily life in many cultures for centuries. The novelty lies in their application for general wellness. These therapies trigger significant physical responses, driving the body out of its comfort zone and compelling it to work harder to maintain balance, or homeostasis.
“When you expose the body to hot and cold environments, heart rate, blood flow, hormones, and the nervous system respond,” Elliott noted. “Over time, the body can adapt and sometimes benefit.”
However, the operative word here is “sometimes.”
Traditional Saunas
Traditional saunas operate by heating the air around you using heated rocks, an electric heater, or a wood stove. The hot air initially warms your skin, causing your core temperature to rise. As a result, your heart rate accelerates, blood vessels dilate, and significant sweating occurs.
“The body’s response to a traditional sauna mimics aerobic exercise,” Elliott mentioned. “Heart rate increases, circulation improves, and the body works to cool itself because its core temperature has increased.”
Benefits Supported by Research
- Heart health and longevity: Regular sauna use is linked with reduced risk of heart disease and lower mortality from all causes. Research indicates a dose-response relationship, meaning more frequent and longer sessions correlate with greater benefits.
- Brain health: Long-term studies suggest that frequent traditional sauna use may lower the risk of dementia and Alzheimer’s disease.
- Lung and immune support: Some studies associate regular sauna use with a reduced risk of asthma, COPD, and pneumonia.
- Pain relief and recovery: Heat therapy may alleviate symptoms of osteoarthritis, rheumatoid arthritis, fibromyalgia, and other chronic pain conditions.
- Hormonal and mood effects: Traditional sauna use can boost growth hormone levels, aiding muscle repair and fat metabolism, while endorphins released may enhance mood. Over time, stress hormone levels may normalize as the body adapts.
Drawbacks to Consider
High temperatures are not suitable for everyone.
“Individuals with heat sensitivity or unstable heart conditions may not tolerate traditional saunas safely,” Elliott warned. “It’s also essential to recognize that most studies are observational, showing associations rather than direct causation.”
How Research Supports Using Traditional Saunas
- Temperature: 175-210 degrees F
- Session length: Five to 20 minutes
- Frequency: Daily, several times a week, or even once per week shows benefits
Infrared Saunas
Infrared saunas heat the body directly using infrared panels instead of heating the surrounding air. This raises core temperature and induces sweating at lower ambient temperatures.
“The lower heat can make infrared saunas feel more approachable,” Elliott suggested. “For some people, it’s an easier starting point.”
Potential Benefits
- Heart and metabolic health: Some studies show reduced blood pressure and improved blood vessel function.
- Pain relief: Certain studies report reduced pain in people with rheumatoid arthritis and other chronic pain conditions.
- Stress and mood: Infrared sauna use may release endorphins, supporting relaxation and mood improvement. Hormonal changes appear smaller than with traditional saunas.
“The lower temperatures likely create a smaller stress response, which may explain the differences in outcomes,” Elliott explained.
Limitations
Many infrared sauna studies involve fewer participants, shorter timelines, or manufacturer funding, which may bias results.
“We need larger, long-term studies to understand the benefits fully,” Elliott emphasized.
How Research Suggests Using Infrared Saunas
- Temperature: 115–140°F
- Session length: 15–30 minutes
- Frequency: Daily or several times a week
Cold Plunges
Cold plunging usually involves immersion in water below 60°F, often between 50 and 56°F.
“Cold exposure triggers an immediate stress response,” Elliott stated. “Heart rate increases, breathing speeds up, blood vessels constrict, and stress hormones are released.”
Shivering may occur as the body generates heat. Cold also slows nerve signals, which can reduce pain but may affect coordination and muscle function.
Potential Benefits
- Muscle soreness and recovery: Cold plunges can reduce post-exercise muscle soreness by decreasing inflammation.
- Circulation response: After leaving the cold, blood flow increases as the body warms back up.
- Metabolic effects: Cold exposure increases energy expenditure and may improve insulin sensitivity by activating brown fat, a type of fat that keeps you warm when your body is cold.
- Stress and alertness: Some research shows reduced stress and increased alertness, though effects on sleep and mood are still being studied.
“With repeated exposure, the body adapts,” Elliott noted. “More frequent use doesn’t always mean more benefit.”
How Research Suggests Using Cold Plunges
- Water temperature: 50–56°F
- Session length: Five to 20 minutes
- Frequency: Two to four times per week
Who Should Avoid These Therapies?
Contrast therapies are not risk-free.
Avoid Cold Plunges If You Have:
- Heart disease
- Cold allergy (cold urticaria)
- Open wounds or infections
- Raynaud’s or peripheral vascular disease
- Weakened immune system
Higher Risk Groups:
Older adults, people on blood pressure medicines, blood thinners, stimulants, those with asthma or COPD, pregnant women, children, and individuals with diabetes-related nerve damage.
Avoid Saunas (Traditional and Infrared) If You Have:
- Heart disease
- Kidney disease
- Active infection, fever, or bleeding
- Are pregnant
Higher Risk Groups:
People with high blood pressure, implanted medical devices, heat-sensitive conditions, or taking diuretics or blood pressure meds.
Stop Immediately If You Feel:
- Chest pain
- Dizziness
- Confusion
- Shortness of breath
- Weakness
- Nausea
- Irregular heartbeat
- Trouble breathing
Tips for Safely Getting Started
- Consult your healthcare provider: Discuss your health conditions and any medications you are taking.
- Start slow and build tolerance: Begin with warmer cold plunges (around 60°F) or lower-temperature infrared saunas.
- Never use these therapies alone: Given that these therapies stress the body, it’s crucial to have someone nearby in case of an emergency.
- Set a timer: More is not always better. Adhere to recommended timeframes.
- Stay hydrated: Hydrate before, during, and after sessions to mitigate risks of dehydration and electrolyte imbalance.
- Align the therapy with your goals: Whether for recovery, stress relief, or heart health, your objective should guide how and when you employ these tools.
Conclusion
Cold plunges, infrared saunas, and traditional saunas can all offer significant benefits, but they’re not panaceas. Extreme temperatures exert stress on your body—used judiciously, this stress can be beneficial; used recklessly, it can be harmful. Listen to your body, proceed gradually, and always prioritize safety. Should you have questions or concerns, seek advice from your healthcare provider or a Banner Health specialist.
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