The Growing Health & Recovery Trend of Saunas and Cold Plunges And Why You Could Benefit

Saunas and cold plunges are rapidly gaining popularity as a wellness duo, with many people embracing the combination of intense heat and icy cold to boost physical and mental well-being. While sauna bathing has long been a staple in Nordic cultures, the pairing with cold plunges has now taken off worldwide, and for good reason—science is increasingly validating the benefits of both therapies for everything from improved circulation to enhanced recovery and mental clarity. Here, we dive into the science behind saunas and cold plunges and explore why these wellness practices are taking the health world by storm.

The Benefits of Saunas: Heat for Detoxification and Circulation

Saunas offer a variety of health benefits, many of which are tied to their intense heat, which causes the body to sweat profusely. The benefits of saunas extend beyond simple relaxation, with studies pointing to significant physiological improvements from regular sauna use.

1. Detoxification and Skin Health

Sweating in a sauna is one of the body’s natural ways to detoxify. The heat opens pores and induces sweating, helping to flush out toxins and heavy metals. A study published in Environmental Research showed that sauna-induced sweating can aid in eliminating toxic metals such as cadmium, lead, and arsenic from the body (Genuis et al., 2011) (source).
Regular sauna use may also improve skin tone and texture by enhancing blood flow and stimulating collagen production, contributing to a glowing complexion.

2. Enhanced Circulation and Cardiovascular Health

When exposed to high temperatures, blood vessels dilate, improving circulation and lowering blood pressure. This has positive implications for cardiovascular health, as studies indicate that regular sauna use can reduce the risk of heart disease. A longitudinal study conducted by the University of Eastern Finland found that frequent sauna use was associated with a decreased risk of fatal cardiovascular events (Laukkanen et al., 2015) (source).
Sauna heat causes the heart rate to increase similarly to moderate exercise, giving the cardiovascular system a workout and supporting overall heart health.

3. Muscle Relaxation and Pain Relief

For those with muscle tension, joint pain, or chronic pain conditions, saunas can provide natural relief. The warmth promotes muscle relaxation and reduces stiffness, making it beneficial for recovery after physical activities. The American College of Rheumatology notes that heat therapy, like that from saunas, can relieve pain and improve mobility for conditions such as arthritis.

Cold Plunges: The Power of Cold Exposure for Recovery and Mental Clarity

Cold water immersion, or cold plunging, is the practice of submerging oneself in ice-cold water for a short period. This may sound intense, but the effects of cold exposure can be transformative, and science is uncovering the many benefits that come from taking the plunge.

1. Improved Recovery and Reduced Inflammation

Cold plunges are widely used by athletes for their ability to reduce muscle soreness and inflammation after intense exercise. The cold water constricts blood vessels and reduces inflammation, helping to alleviate muscle soreness and speed up recovery. A review published in the Journal of Athletic Training highlighted the positive impact of cold water immersion on muscle recovery and inflammation, making it an effective post-exercise recovery tool (Poppendieck et al., 2013) (source).
For anyone engaging in regular physical activity, cold plunges offer an effective way to support recovery and reduce the risk of injury from prolonged inflammation.

2. Mental Resilience and Endorphin Boost

The shock of cold water exposure has a unique effect on the brain. It triggers the release of endorphins, the body’s natural “feel-good” chemicals, which can boost mood and reduce symptoms of stress and anxiety. Studies show that cold exposure may improve mental resilience by increasing dopamine levels and enhancing mood.
A study published in Medical Hypotheses found that cold water exposure stimulates noradrenaline release in the brain, which can improve focus and reduce depression (Shevchuk, 2008) (source).

3. Increased Immune Response

Cold plunges may also support immune function by stimulating the production of white blood cells, which helps the body fight off infections. A study published in PLoS ONE found that cold water immersion increased white blood cell counts, potentially enhancing immune defense (Koch et al., 2014) (source).
Regular cold exposure, combined with a healthy lifestyle, may contribute to fewer instances of illness, especially during cold and flu season.

The Science Behind Contrast Therapy: Sauna Followed by Cold Plunge

The practice of combining heat and cold, known as contrast therapy, has roots in ancient traditions and is increasingly popular in wellness circles. Contrast therapy involves alternating between sauna use and cold plunging, harnessing the benefits of both heat and cold for a holistic health experience.

Boosts Circulation: Alternating between the two temperatures promotes rapid changes in blood flow, improving circulation and enhancing oxygen delivery throughout the body.
Reduces Muscle Soreness: The combination of heat-induced relaxation and cold-induced inflammation reduction makes contrast therapy particularly effective for muscle recovery.
Enhances Mental Clarity and Mood: The stimulating effect of moving between hot and cold environments can lead to improved mental clarity, an endorphin rush, and a feeling of rejuvenation.

A study on contrast therapy published in the Scandinavian Journal of Medicine & Science in Sports supports its benefits for athletes, showing that regular use helps reduce muscle soreness, promotes recovery, and even improves performance over time (Vaile et al., 2008) (source).

Incorporating Saunas and Cold Plunges into Your Routine

If you’re interested in trying out saunas and cold plunges, here are some tips to get the most from each session:

Start with the Sauna: Begin with 10-15 minutes in the sauna, allowing your body to relax and sweat.
Take a Cold Plunge: After the sauna, immerse yourself in cold water for 1-2 minutes. Start with shorter periods and gradually increase as you get used to it.
Repeat the Cycle: Alternate between the sauna and cold plunge two or three times for maximum benefits.
Listen to Your Body: If you feel uncomfortable or light-headed, take a break and stay hydrated.

Conclusion: The Healing Power of Hot and Cold

The combination of sauna use and cold plunges offers a natural, effective way to support physical recovery, enhance mental well-being, and improve overall health. As studies show, the benefits of both therapies are vast, from detoxification and immune support to muscle recovery and mood enhancement. Whether you’re an athlete looking to recover faster, or simply seeking a way to improve your wellness routine, incorporating sauna sessions and cold plunges into your life can be a transformative experience.

Sources:

Genuis, S. J., Birkholz, D., Rodushkin, I., & Beesoon, S. (2011). Detoxification in Environmental Medicine: A Review. Environmental Research. Link
Laukkanen, J. A., et al. (2015). Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events. Mayo Clinic Proceedings. Link
Poppendieck, W., et al. (2013). Effects of Cold-Water Immersion on Muscle Soreness After Exercise. Journal of Athletic Training. Link
Shevchuk, N. A. (2008). Adapted Cold Shower as a Potential Treatment for Depression. Medical Hypotheses. Link
Koch, C., et al. (2014). Effects of Cold Exposure on the Immune System. PLoS ONE. Link
Vaile, J., et al. (2008). Effect of Contrast Water Therapy on Recovery in Elite Athletes. Scandinavian Journal of Medicine & Science in Sports. Link

With regular practice, saunas and cold plunges can be a powerful addition to any wellness routine, offering both short-term and long-term benefits for mind and body.