Introduction
In today’s world, contrast therapy has emerged as a prominent topic across social media platforms, often celebrated as an indispensable tool for biohacking and wellness enhancement. Techniques such as cold plunges and infrared saunas, along with traditional saunas, are frequently touted for their potential to accelerate recovery, invigorate energy levels, and foster long-term health improvements. Yet, it’s imperative to remember that just because a trend gains popularity, it doesn’t necessarily guarantee safety for everyone.
“Contrast therapy creates real physical stress on the body,” said 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 the incorporation of contrast therapy into your routine, continue reading to explore the nuances of saunas (both traditional and infrared) and cold plunging.
Why Are Extreme Temperatures So Popular?
Hot and cold therapies have a long-standing history. Athletes have relied on ice baths for decades, while saunas have been ingrained in the daily lives of numerous cultures for centuries. What is novel, however, is the frequency with which these tools are now being utilized for general wellness. Extreme temperatures provoke intense physical reactions, which contributes to their allure. Both extreme heat and cold compel the body to step outside its comfort zone, prompting it to work diligently to maintain equilibrium, or homeostasis.
“When you expose the body to hot and cold environments, heart rate, blood flow, hormones, and the nervous system respond,” Elliott said. “Over time, the body can adapt and sometimes benefit.”
But “sometimes” is the key word.
Traditional Saunas
Overview
A traditional sauna functions by heating the surrounding air using heated rocks, an electric heater, or a wood stove. Initially, the hot air warms your skin, subsequently elevating your core temperature. This process increases your heart rate, dilates your blood vessels, and induces significant sweating.
“The body’s response to a traditional sauna looks similar to aerobic exercise,” Elliott said. “Heart rate goes up, 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 associated with a reduced risk of heart disease and all-cause mortality. Research indicates a dose-response relationship, where more frequent and prolonged sessions correlate with greater benefits.
- Brain Health: Long-term studies suggest that frequent traditional sauna users may experience a decreased risk of dementia and Alzheimer’s disease.
- Lung and Immune Support: Some research associates regular sauna use with a lower risk of asthma, COPD, and pneumonia.
- Pain Relief and Recovery: Heat exposure can alleviate symptoms of osteoarthritis, rheumatoid arthritis, fibromyalgia, and other chronic pain conditions.
- Hormonal and Mood Effects: Traditional sauna use can elevate growth hormone levels, supporting muscle repair and fat metabolism.
Drawbacks to Consider
High temperatures aren’t well-tolerated by everyone. “People with heat sensitivity or unstable heart conditions may not tolerate traditional saunas safely,” Elliott said. “It’s also important to understand that most studies are observational, meaning they show associations rather than direct cause.”
Infrared Saunas
Overview
Infrared saunas operate by directly heating the body using infrared panels, rather than warming the air. This method raises core temperature and promotes sweating at lower ambient temperatures.
“The lower heat can make infrared saunas feel more approachable,” Elliott said. “For some people, it’s an easier starting point.”
Potential Benefits
- Heart and Metabolic Health: Certain studies indicate reduced blood pressure and enhanced blood vessel function.
- Pain Relief: Some research reports reduced pain in individuals with rheumatoid arthritis and other chronic pain conditions.
- Stress and Mood: Infrared sauna use may release endorphins, contributing to relaxation and mood enhancement.
Limitations
Many infrared sauna studies involve fewer participants, shorter durations, or are funded by manufacturers, potentially introducing bias. “We need larger, long-term studies to understand the benefits fully,” Elliott said.
Cold Plunges
Overview
Cold plunging typically entails immersion in water below 60°F, often ranging between 50 and 56°F.
“Cold exposure triggers an immediate stress response,” Elliott said. “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 alleviate post-exercise muscle soreness by reducing inflammation.
- Circulation Response: After exiting the cold, blood flow increases as the body warms back up.
- Metabolic Effects: Cold exposure boosts energy expenditure and may enhance insulin sensitivity by activating brown fat.
Who Should Avoid These Therapies?
Avoid cold plunges if you have heart disease, cold allergy (cold urticaria), open wounds or infections, Raynaud’s or peripheral vascular disease, or a weakened immune system.
Avoid saunas if you have heart disease, kidney disease, active infection, fever or bleeding, or are pregnant.
Tips for Safely Getting Started
- Consult Your Health Care Provider: Discuss your health conditions and medications.
- Start Slow and Build Tolerance: Begin with warmer cold plunges (around 60°F) or lower-temperature infrared saunas.
- Never Use These Therapies Alone: It’s crucial to have someone present or nearby in case of an emergency.
- Set a Timer: More is not always better. Adhere to recommended timeframes.
- Hydrate Before, During, and After: Dehydration and electrolyte imbalance pose risks for everyone.
- Align the Therapy with Your Goals: Whether it’s recovery, stress relief, or heart health, your objectives should guide how and when you employ these tools.
Conclusion
The use of cold plunges, infrared saunas, and traditional saunas can indeed offer a range of benefits, but they are not a magical solution. The exposure to extreme temperatures places stress on your body. When employed wisely, this stress may yield positive outcomes. Conversely, careless application can lead to harm. It’s essential to listen to your body, proceed gradually, and always prioritize safety. If you have any questions or concerns, consult with your health care provider or a Banner Health specialist.
