We have all seen the buzz around social media on Contrast Therapy and all of the health benefits that come along with it, but did you know that Contrast Therapy dates all the way back to ancient civilization when the Greek and Romans used to use hot and cold baths to treat various health conditions. The core principle of contrast therapy lies in the alternating cycles of hot and cold exposure. The hot element induces vasodilation, relaxing muscles and increasing blood flow to the targeted area. Conversely, the cold element, typically through cold water immersion, triggers vasoconstriction, reducing inflammation and numbing pain.

Here is the method by which this technique is accomplished:

• Before entering the sauna, drink one to two glasses of water to stay hydrated.
• Enter your choice of pre-heated sauna for 10–15 minutes to sweat.
• Quickly rinse off using the shower next to the cold plunge.
• Fully submerge your body in the cold plunge for one to four minutes, and remember to keep breathing.
• Relax on a bench next to the plunge for 5–10 minutes.
• Repeat these steps as many times as desired, depending on your body’s response.

10 Contrast Therapy Benefits:

1. Reduced inflammation: Cold plunge and saunas have anti-inflammatory effects due to the vasoconstriction and vasodilation of your blood vessels. As blood vessels constrict and dilate, the flushing of toxins and edema can help reduce inflammation in muscles and tissues.
2. Improves blood circulation: When you enter the sauna, your body is in a hot environment. However, when that quickly changes to a cold environment, the shock of this change causes blood vessels throughout our entire bodies to constrict and reduce circulation. While in the sauna the blood concentration is close to the skin. The vital organs, such as the heart, will work slowly as a result of this. In the cold plunge your body will rapidly transport blood to the vital organs and ensure that they operate properly as soon as possible. It will also enhance oxygen delivery throughout the body.
3. Better sleep: Engaging in cold plunge therapy earlier in the day can help regulate the body’s natural circadian rhythms. Exposure to cold water triggers the release of hormones like adrenaline and norepinephrine, which elevate alertness and mental focus.
4. Reduced stress: Both saunas and cold plunges have been linked to stress reduction. Saunas promote relaxation by increasing the release of endorphins, the body’s natural feel-good chemicals. Then, the shock of cold water in an ice bath can help trigger the release of stress-reducing hormones.
5. Diminished aches and pains: Applying cold water directly to an affected area, such as using ice packs or localized cold baths, can numb nerve endings and temporarily alleviate pain sensations. This is especially helpful for those who struggle with arthritis or muscle and joint injuries.
6. Reduced swelling: The cooling effect of cold water helps narrow the blood vessels and limit the influx of fluids into the tissues, reducing swelling and alleviating discomfort.8
7. Promotes lymphatic drainage: The alternation between hot and cold will cause blood vessel constriction and dilation which promotes the circulation of lymph, a fluid containing immune cells and waste products. This enhanced circulation helps remove toxins, and reduce fluid retention.
8. Enhanced immune function: The sauna cold plunge routine is a great way to flush out the waste for your body’s immune system to operate at its best. The cold water plunge will cause a tightening in your lymph vessel, allowing for faster removal of waste and boosting the white blood cell’s resistance to pollutants. Over time, regular contrast therapy might contribute to a stronger immune system.
9. Metabolism boost: Cold exposure prompts the body to generate heat to counteract the drop in temperature. One way the body achieves this is by increasing its metabolic rate, which leads to greater calorie burning.
10. Weight loss: Ice Baths make your body work hard to keep you warm and burn calories. They also influence the fat type your body produces – brown fat. This is known as a good fat that your body generates and is activated when it’s exposed to extreme coldness. Why is brown fat a good fat? Well, it helps convert your body fat (white fat cells) into heat to burn energy while releasing the fat cells when needed as a backup. Infrared radiation, on the other hand, stimulates your heart rate and metabolic rate in the same manner as a mild to moderate cardio workout would, allowing you to burn more calories. When you combine both therapies, you have the ideal tool for assisting your weight loss efforts altogether. While contrast therapy is no substitute for regular exercise and a healthy diet, it’s an excellent supplement.

To fully benefit from sauna and cold plunge therapy, it is essential to prioritize safety by adhering to the following guidelines:

• Consult a Healthcare Professional: Consult a healthcare professional before starting therapy if you have medical conditions (e.g., heart issues, diabetes, pregnancy).
• Temperature Awareness: Avoid extreme temperatures that could be too hot or cold for your comfort and safety.
• Don’t Overdo It: Start with shorter sessions, and increase gradually. Stop if you experience discomfort, dizziness, or adverse effects. Seek medical help if needed.
• Avoid Alcohol: Refrain from alcohol before/during therapy to regulate body temperature and avoid dehydration