‘New Year New Me’, we’ve all been there, making new years resolutions for better health! But with this comes new trends, some are just that, ‘trends’ and other ways to boost wellness are actually tried, tested and stand the test of time. One of the biggest trends sweeping the UK, US and Europe is hot and cold therapy, a practice rooted in ancient traditions but increasingly backed by modern science. From cold plunges in icy waters to the soothing heat of saunas, this approach is being hailed as a holistic way to revitalise the body and mind. Even global icons like Cristiano Ronaldo have embraced the practice, proving its benefits go beyond wellness enthusiasts to the world of elite athletes.
Lets take a deeper look in to this including what science says, the benefits and the practical ways to incorporate hot and cold therapy which will mean this won’t just be a ‘fad’ and can remain a solid part of your health and wellness goals.
What is Hot and Cold Therapy?
Hot and cold therapy, also known as contrast therapy, involves alternating between exposure to heat and cold to promote recovery, enhance mental clarity, and improve overall health. Here’s how each component works:
- Cold Therapy (Cryotherapy): Involves immersion in cold water, ice baths, or exposure to cold air.
- Benefits include reduced inflammation, improved circulation, and a strengthened immune response.
- Activates the body’s brown fat stores, which burn energy to generate heat and may aid in weight management.
- Research has linked cold exposure to increased production of endorphins, the body’s natural “feel-good” chemicals.
- Heat Therapy (Sauna Use): Involves sitting in a sauna or soaking in a hot bath.
- Benefits include relaxation, muscle recovery, detoxification, and improved cardiovascular health.
- Regular sauna use has been associated with reduced risks of heart disease, according to a study published in JAMA Internal Medicine.
Why is Hot and Cold Therapy Trending in 2025?
Several factors have contributed to the rise of this practice:
- Scientific Backing: Studies increasingly show the physiological and psychological benefits of alternating heat and cold exposure.
- High-Profile Advocates: Elite athletes like Cristiano Ronaldo have adopted cold plunges and saunas as part of their recovery routines.
- Social Media Influence: Platforms like Instagram and TikTok have popularised cold plunging, with users sharing their experiences and benefits.
- Mental Health Benefits: Many find the practice helps combat stress and anxiety, providing a natural mood boost.
The Science Behind the Benefits
Here’s how hot and cold therapy works to improve your health:
1. Cold Therapy Benefits
- Reduces Inflammation: Cold exposure constricts blood vessels, reducing swelling and pain, making it ideal for post-exercise recovery.
- Boosts Immunity: Studies show regular cold exposure can increase the production of white blood cells, enhancing your body’s defences.
- Improves Mental Clarity: The adrenaline released during cold exposure enhances focus and energy levels.
2. Sauna Therapy Benefits
- Detoxification: Saunas stimulate sweating, which helps eliminate toxins from the body.
- Cardiovascular Health: Regular sauna use improves circulation, lowers blood pressure, and has been linked to longer life expectancy.
- Stress Relief: The heat promotes relaxation and reduces cortisol, the stress hormone.
Cristiano Ronaldo’s Endorsement
Cristiano Ronaldo, known for his extraordinary dedication to fitness, has reportedly added cold plunges to his recovery routine. Ronaldo often combines cryotherapy and hot therapy to recover from intense training sessions, helping to maintain his peak performance. His endorsement has inspired fans and athletes alike to incorporate these practices into their lifestyles.
How to Get Started with Hot and Cold Therapy
You don’t need expensive equipment to reap the benefits. Here are some simple ways to incorporate this trend into your routine:
- Cold Showers: Start your day with a 30-second blast of cold water. Gradually increase the duration to build tolerance.
- Ice Baths: Fill a tub with cold water and add ice. Immerse yourself for 2–3 minutes for muscle recovery.
- Local Cold Plunge Groups: Join a community for cold water swims in rivers, lakes, or the sea. It’s a great way to stay accountable.
- Sauna Sessions: Visit a local spa or gym with a sauna. Aim for 15–20 minutes per session, 2–3 times a week.
- Contrast Therapy: Alternate between cold and hot exposure at home by switching between cold showers and warm baths.
Top Tips for Beginners
If you’re new to hot and cold therapy, here’s what you need to know:
- Start Slowly: Your body needs time to adjust. Begin with shorter sessions and work your way up.
- Stay Hydrated: Sweating in saunas can lead to dehydration, so drink plenty of water before and after.
- Listen to Your Body: If you feel dizzy or uncomfortable, stop the session immediately.
- Consult a Professional: If you have underlying health conditions, speak to a doctor before starting.
Why 2025 is the Year to Embrace This Trend
Hot and cold therapy offers an accessible, natural way to improve your health and wellbeing. Whether you’re inspired by Ronaldo’s rigorous recovery routine or simply looking for a way to combat stress in the New Year, this trend has something to offer everyone.
So, why not take the plunge—literally—and make hot and cold therapy part of your 2025 resolutions? Your body and mind will thank you.
Sources
- JAMA Internal Medicine. (2018). Sauna Bathing and Reduced Risk of Cardiovascular Disease.
- The Wim Hof Method. The Science of Cold Exposure.
- National Institutes of Health. The Benefits of Contrast Therapy for Recovery.
