There has been a recent increase in interest over the last several years about the health benefits of Sauna’s and Cold Plunges. These rituals have been around for hundreds and maybe even thousands of years. In recent years we have seen several research studies come out to show that they are extremely good for human health. If you’ve been sitting on the fence about trying these activities I want to break down for you all the benefits of each. These activities do pair nicely with each other but they can be used independently too. Personally, I like to combine the two. Each night I will start with a 20 min sauna then I will do a 3 min cold plunge. I do this cycle twice and will finish with a 15 min warm up in the sauna to make it an hour long cycle. This cycle has given me incredible sleeps and stress reduction along with the other health benefits that I will list below. If you’re wondering how to best start doing sauna’s and cold plunges then feel free to ask on your next appointment and we can share some strategies.
Sauna Health Benefits
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Immunity – Going into a sauna increases our core body temperature which mimics a fever, which then kicks up the immune system to activate. Sauna therapy has been shown to increase immune cell surveillance and immune cell numbers.
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Cardiovascular Health – going into the sauna helps to mimic exercise. The increase in heart rate, body temperature and blood circulation helps to provide benefits similar to an exercise session. It is also a great way to support the health of blood vessels and a normal blood pressure
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Cognition – by increasing heat shock proteins sauna therapy helps to clear out old, degraded cells and this may help with our cognitive function later in life. Sauna therapy is a great way of practicing hormesis. Hormesis is doing something that provides acute stress which then makes our bodies more resilient later. This also applies to the brain!
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Athletic Performance – going in to the sauna 3-4 times per week can enhance athletic performance by increasing the production of red blood cells and expanding blood volume. Sauna therapy releases heat shock proteins, which protect cells from stress and help reduce inflammation which will lead to quicker recovery times and enhanced resilience in training. The heat exposure promotes increased blood flow and cardio conditioning allowing for better oxygen delivery to muscles during exercise. Sauna therapy after exercise has been shown to improve recovery.
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Excretion of Toxins – Sauna therapy has been shown to increase the excretion of heavy metals, plastics, flame retardants etc through sweat. It’s one of the easiest ways to eliminate toxins from the body.
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Relaxation/Stress Management – relaxing in the heat of a sauna will help melt away the stress of your day to day activities. Regular usage of the sauna has been shown to help with anxiety and depression.
Cold Plunge Health Benefits
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Immunity – Some studies show increase production of white blood cells with cold immersion which helps to boost immune function.
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Reduces Inflammation –Cold therapy has been used for years in treating inflammation. Sore muscles and joints? Hop into a cold plunge and decrease the inflammation.
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Cardiovascular Health – Studies have shown that circulation is improved when you do cold plunges. The constriction of blood vessels from the cold and the reflexive opening and rush of blood to the extremities helps to improve overall circulation.
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Stress Management – The brain is not very good at focusing on the stress of life when it’s being challenged to endure a cold plunge. The discomfort actually allows for stress of everyday life to be reduced by shifting the focus away from the stresses of daily life. Endorphins are also released which helps with mental clarity and elevated mood.
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Improved Sleep– Decreasing core temperature before bed allows for deeper sleeps and an easier time reaching the very important REM sleep stage
