In today’s health fad obsessed society, you have more than likely heard about saunas, cold plunges and some of the benefits associated with getting super cold and very hot repeatedly one after the other.
However, participating in contrast therapy has been a health practice used by many different cultures for centuries which means this “fad” is not only proven through hundreds of years of employment but is also not going anywhere.
You’ve got questions about what it is, how it works, the science-based benefits you could enjoy and how you can get started; we’ve got the answers to many of those frequently asked questions, so let’s jump in.
FAQs:
- What is Contrast Therapy?
Contrast therapy refers to the alternating between hot and cold temperatures, within varying mediums, in order to stimulate the body’s natural responses to new and or extreme environments. The adaptation the body begins to undergo is the key catalyst through which we see many physical, mental and emotional health benefits.
Contrast therapy can involve alternating between a sauna and an ice bath or cold plunge, a hot bath and a cold shower, a heated space and a cooled one, or even switching between applying a hot pack or a heat pad and an ice pack in certain desired targeted areas.
While benefits accompany each of these methods, reputable scientific studies have discovered mounds of data showing the most effective and efficient method to get the very most compounded benefits out of contrast therapy and exposure therapy is unequivocally and indisputably contrasting Traditional or Finnish Saunas with Cold Plunges. This is because of the precise and extreme temperatures which these tools are able to reliably achieve which forces the body to respond and adapt bringing about benefits most people would be ecstatic to see more of in their life.
On the other hand, cold plunging and sauna-ing (yep; I just made that a word) are not easy tasks; they can also be more expensive than some of the other options available. As such, utilizing another method may be a great way to begin your contrast therapy journey while allowing you to continue progressing to more difficult options one step at a time. The most important thing is for you to stay consistent and continue pushing yourself as your body adapts and you become more capable, so give it a try today whatever level you currently find yourself at.
- How Does Contrast Therapy Work?
Contrast therapy works by taking advantage of the body’s natural responses when adjusting to different temperatures. Your body is always trying to stay in a state of what is called homeostasis. Basically put, homeostasis is the state of ease or balance achieved in the body; it’s when all is right in your body in everything from blood sugar levels to hormone balance. As you can imagine, this perfect or near perfect state is very difficult to achieve; even if it is achieved, the body struggles to stay in this state of balance for long. As a result, the body is constantly tipping the scale from one side to the other trying to stay in this ideal state for as much of the time as it can manage.
This statement holds true for the temperature of your body which is where contrast therapy and exposure therapy come in. As is almost always the case, the normal internal body temperature, or core temperature, varies from one individual to another. However, as a general rule of thumb, anywhere between 98.1 degrees Fahrenheit to 99.9 degrees Fahrenheit is considered normal with 98.6 degrees being the average.
Your body is always trying to ensure your personal, ideal core temperature stays exactly where it wants it, so as the more external layers of the body begin to either heat up or cool down enough to begin effecting the core temperature, the body begins taking measures in an attempt to keep the core temp the same. Some of the more obvious signs of the body’s efforts are sweating when the body is trying to cool its core temperature down and shivering when trying to warm itself up.
After that lengthy explanation, here’s the answer we’ve all been waiting for (drum roll, please): because blood vessels dilate when trying to cool down by letting warm blood from the core out closer to the surface of the skin in order to cool down, this increases circulation. The opposite is also interesting: because blood vessels contract when trying to raise the core temperature in attempts to keep as much warm blood in the core as possible, the aftereffects of the blood vessels restricting also result in increased circulation.
That’s a very basic version of why contrast therapy works, but diving further into it is extremely interesting, and I would recommend it if this fascinated you enough to stay awake for the duration of that explanation.
Just a few of the immediate benefits of this increased circulation include flushing toxins, reducing inflammation, improving recovery, better sleep and deep relaxation.
- What are the Benefits of Contrast Therapy?
While the results from different types of contrast therapy can and do differ in what benefits you see and how much of them, reputable studies show the best way to get the most out of contrast therapy is through the use of an ice bath or cold plunge and a Finnish or traditional sauna.
There are a ton of wild benefits that come along with contrast therapy, but here is a non-exhaustive list: boosts metabolism and heavily encourages fat loss, increases insulin sensitivity, improves blood glucose levels, faster glucose clearance, lowers resting heart rate, lowers blood pressure, accelerates recovery, decreases inflammation, pain relief, improves immune system, makes individual cells more robust and healthier, improves buffering against negativity, reduces cortisol, reduces anxiety, increases testosterone levels, increases sexual satisfaction, improves sleep, improves focus, improves mood, improves energy levels, decreases risk of strokes, dramatically decreases likelihood of cardiovascular events or cardiovascular complications, increases growth hormone, improves sleep, decreases all-cause mortality, triggers the body’s release of Heat Shock Proteins and Cold Shock Proteins and much more.
- Are there Risks Associated with Contrast Therapy?
When used correctly, Contrast Therapy has been repeatedly shown to have some remarkable benefits. That being said, there are dangers associated with participating in this kind of therapy, so caution is advised.
Here are some of the risks in relation to heat exposure therapy or the heated portion of the contrast therapy: dehydration, burns, heat fatigue and even all the way up to heat stroke is a possibility if you are not carefully listening to your body’s needs in the moment. Be sure to be attentive and drink plenty of water before, during and after treatment.
Some risks associated with cold exposure therapy or the cooling portion of contrast therapy: hypothermia, shock, the very rare possibility of a sudden cardiac event and an also rare chance of frostbite. Just as with the heated portion, these risks can be easily managed by staying aware of how you feel and acting on your personal intuition.
It is strongly recommended to consult with your healthcare professionals before participating in contrast therapy, especially if you have any underlying health conditions such as severe heart problems, are under the age of 16 or are pregnant.
- How Long Should Each Session Last?
The answer to this question depends on what benefit you are primarily wanting to target, but generally speaking, 10-20 minutes of sauna or other heat exposure and 1-5 minutes in a cold plunge or other cold exposure. Repeating this cycle has the strong potential to compound the benefits.
- How Often Should I Engage in Contrast Therapy?
How often you engage in contrast therapy depends on your personal tolerance to the therapy as well as your personal goals. Anything from 1 session per week all the way up to 1 session per day is completely acceptable. Typically, to get the most bang for your buck, 2-3 times per week is a good bet for most people, but again, be sure to listen to your body in order to ensure the best results.
- What Precautions Should I Take Before Starting Contrast Therapy?
It is strongly recommended to consult with your healthcare professionals before participating in contrast therapy, especially if you have any underlying health conditions such as severe heart problems, are under the age of 16 or are pregnant.
Other precautions that can be taken are staying hydrated before, during and after participating, paying close attention to your body and even performing contrast therapy with another person as an extra precaution.
- Can I perform Contrast Therapy at Home?
While the most effective and efficient way of performing contrast therapy is through the use of a cold plunge or ice bath and a traditional, Finnish sauna, there are more simple and cost effective ways to participate without having a sauna and cold plunge installed in your home:
The easiest and most cost efficient, DIY contrast therapy at home would be switching between a hot bath and a cold shower or a cold bath and a hot shower. You could also just stick to the shower and quickly change the temperature from hot to cold and cold to hot. For more localized contrast therapy to address a particular ache or pain in a specific area, the use of ice packs and heat pads would do a fair job as well.
- Conclusion:
Now that you know what it is, why it’s beneficial and how to do it, what are you waiting for? Many people see benefits on their first session with more and compounding benefits continuing the more they participate consistently. Get after it! Your improved immediate and long-term health with be thanks enough for us.