As a naturopath and nutritionist, I have witnessed first hand how practices like infrared sauna sessions followed by cold showers can enhance physical health and overall wellbeing.
The science behind hot and cold therapy
Hot and cold therapy is rooted in ancient traditions, but modern science has begun to uncover the profound physiological effects of these practices. Infrared saunas, which use infrared light to heat the body directly, offer a plethora of health benefits.
The heat promotes sweating, which helps detoxify the body, improves circulation, and enhances skin health. Research suggests that regular use of infrared saunas can lead to improved joint mobility, decreased stress levels and better sleep quality.
On the other hand, cold therapy -such as finishing a shower with cold water for 30 seconds or jumping in the sea after a sauna stimulates circulation and can boost the immune system. Cold exposure encourages blood flow to vital organs and can increase metabolic rate, aiding in weight management.
Furthermore, cold showers have been linked to improved mood and reduced symptoms of anxiety and depression, as they trigger the release of endorphins. We live in a cooler climate, so embracing the cold is good for us -a cool bedroom supports a better-quality sleep than a warm one, too.
Benefits of combining the two
The combination of infrared sauna sessions followed by cold showers creates a powerful contrast that maximises health benefits. Here’s how.
1. Enhanced circulation: Alternating between hot and cold temperatures stimulates blood flow and improves cardiovascular health. This process can help lower blood pressure and promote heart health.
2. Detoxification: Infrared saunas induce deep sweating, which helps eliminate toxins from the body. Following this with cold exposure can further stimulate the lymphatic system, aiding in detoxification.
3. Pain relief and muscle recovery: Athletes and fitness enthusiasts can benefit greatly from this combination of acute stressors. Infrared heat relaxes muscles and relieves tension, while cold exposure reduces inflammation and accelerates recovery.
4. Stress reduction and mood enhancement: The calming heat of the sauna can promote relaxation and stress relief, while the invigorating cold can elevate mood and energy levels. Together, they create a holistic approach to mental wellbeing.
5. Boosted immune function: Regularly engaging in hot and cold therapy can strengthen the immune system. The heat from saunas encourages the production of white blood cells, while cold exposure has been shown to increase the body’s resilience against illness.
Incorporating hot and cold therapy into your routine
For those looking to incorporate these therapies into their wellness regimen, consider the following guidelines.
• Start slowly: If you’re new to infrared saunas or cold showers, begin with shorter sessions. Gradually increase the duration as your body adapts. You may feel light-headed with the heat, so it takes time to adapt to it.
• Stay hydrated: The heat from the sauna can lead to significant fluid loss. Ensure you drink plenty of water before and after your sauna session.
• Listen to your body: Pay attention to how you feel during each therapy. Adjust the temperature and duration to suit your comfort level.
• Consistency is key: For the best results, aim to incorporate hot and cold therapy into your routine several times a week.
The benefits of hot and cold therapy, particularly through the use of infrared saunas and cold showers/sea or lake swims, are backed by both tradition and modern science. As we continue to explore holistic approaches to health, these practices stand out as powerful tools for enhancing wellness, preventing illness, and promoting longevity.
More and more health centres, gyms and beauty businesses have infrared saunas, so it could be worth exploring what is available near you.
• The advice contained in this column is not intended to be a substitute for direct, personalised advice from a health professional.
