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If you’re interested in improving your physical and mental health, you know how often you look for ways to gain that extra edge in wellness. Engaging in a hot sauna routine allows individuals to harness a diverse range of benefits, addressing various aspects of physical and mental well-being.
According to research, transitioning from a hot sauna causes your heart rate to increase.. This move also constricts your blood vessels and sends a sudden rush of adrenaline and endorphins racing through you. The results? An amazing feeling! Your mind is put into sudden focus and your body is activated in response.
Alternating temperatures can stimulate blood flow and improve circulation. Heat from a sauna causes blood vessels to dilate, while exposure to cooler conditions causes them to constrict. This contrast can enhance overall circulation and may benefit cardiovascular health.
Scientists have found that an elevated body temperature can help certain types of immune cells function better. In this way, sauna sessions could help to keep you from falling sick, especially during colder winter months. Your body enhances its generation and differentiation of a type of lymphocyte that can destroy virus-infected cells when you reach a mild fever-range hyperthermia. We’re not advocating that you ever get this hot in your sauna, as this can be dangerous. The research shows, however, that heat therapy can be beneficial.
Cold exposure may help reduce muscle inflammation and soreness by constricting blood vessels and lowering metabolic activity, which can support recovery after intense exercise. Heat from a sauna, on the other hand, can help relax muscles and relieve tension.
Through her research, Rhonda Perciavalle Patrick, Ph.D, found that regular sauna sessions can reduce the buildup of lactic acid in your muscles. Sauna use also induces heat shock proteins and the production of human growth hormone while releasing many other hormones. Because of this reaction to extreme heat, some experts believe that regular sauna use can help you recover faster. They say the practice can lower your anxiety, sharpen your focus, and allow you to endure tougher workouts.
Research done in 2021 at the University of Copenhagen showed the benefits of the combo might also have something to do with your brown fat. Brown fat, or brown adipose tissue (BAT), is a specialized type of fat in the body that generates heat by burning energy, which plays an important role in regulating body temperature. Scientists think that alternating between chilled water and a hot sauna affects how your brown fat burns energy and produces heat, which can affect how you keep and lose weight.
Temperature contrast may have positive effects on the skin. Heat from a sauna can help cleanse the skin by promoting sweating, while exposure to cooler conditions may help tighten pores and improve skin tone. This variation in temperature can contribute to a healthier-looking complexion.
Both heat and cold exposure have been associated with stress reduction. Saunas can promote relaxation by increasing the release of endorphins, the body’s natural feel-good chemicals. Exposure to cold conditions may also trigger a physiological response that helps reduce stress levels.
You should set your at-home sauna to 140-200°F, Individual tolerance to heat, so listen to your body and adjust the duration and intensity accordingly. Here are some recommendations for setting up a sauna routine:
Most importantly, keep a water bottle nearby so you can stay hydrated throughout your contrast therapy routine.
We recommend keeping the sauna and ice bath units physically close together to minimize any delay between switching, which will ensure maximum benefits with minimum discomfort.
In general, keep your sauna sessions between 12 - 15 minutes and no more than five minutes.
You can alternate between sauna sessions and rest periods for 2–3 cycles, depending on your comfort and tolerance levels.
You can take ice baths and saunas daily if you wish, but if you’re just starting, aim for two to three times a week.
When completing your hot and cold therapy cycles, always finish with cold therapy. If you finish with heat, it may worsen swelling and inflammation.
Precautions for Contrast Therapy Routines
Before starting a hot and cold contrast therapy routine, such as alternating between saunas and ice baths, it's crucial to consider certain precautions to ensure your safety and well-being. Here are some precautions to keep in mind:
First, if you have pre-existing conditions (such as heart issues or diabetes), it’s always important to consult with a healthcare professional before starting contrast therapy.
Stay well-hydrated and drink water before, during, and after using the sauna or heat therapy. Make sure to avoid alcohol and caffeine, as they can also lead to dehydration.
People have different tolerances to heat and cold, so listen to your body and adjust the temperatures and durations accordingly.
The order of sauna sessions and cooler exposure depends on personal preference and wellness goals. Similarly, with contrast therapy, you can alternate between cycles of heat and cooler exposure as desired. However, if you are just beginning your routine, it is often recommended to finish with cooler exposure to help reduce potential swelling and inflammation.
Engaging in a sauna routine doesn’t need to take a large part of your day. When it comes to temperature-based therapy, it is generally advised that you spend no more than 12 to 15 minutes in the sauna. You do not need to stay for the maximum duration to experience benefits. In fact, if you are just starting out, a couple of minutes in the sauna followed by a short rest period can be a good way to begin.
You want to make sure you practice plunging and heat immersion safely. Talk with your doctor before starting any new wellness regime. If you suffer from high blood pressure or you're pregnant, for instance, these practices might not be safe for you. Other health conditions and ailments could also put you at risk. Being diabetic, for example, can affect your body’s tolerance for hot and cold temperatures, so always talk with a medical professional before diving in.
After a hard day’s work or an intense workout, transitioning from a sauna to cold water can feel especially refreshing. This practice may offer several potential benefits, as described above, by combining heat and cold exposure. It provides a simple way to support recovery and overall well-being.
Our automated cooling system allows you to easily immerse yourself in the healing of cold water as often as you like without racing to stock up on bags of ice. Ozone and UV sanitation along with a comprehensive 5-micron filter results in clean water. Easy drainage and an insulated cover add ease of use.
