A person without sauna is like a body without a soul.
A ritual as old as fire and water, contrast therapy is simple to follow and powerful in effect. It’s been shaping human health for centuries and with the resurgence ablaze, the science is catching up. Research in this field is moving fast so for all the curious folk, here's what we know now and what’s still unfolding.
Take what’s here and make it yours.
Heat and Cold Exposure: The Long and Short Of It.
The Short: What Heat Does
Heat raises core temperature; your heart rate climbs, blood vessels widen, and blood flow increases. You sweat, lose fluid and electrolytes, and trigger molecular “stress-response” programs (like heat-shock proteins). Sounds awful right? But what’s happening below the surface actually is mimicking moderate cardio exercise - basically, it’s a zone 2 workout sitting down. Yep. You’re welcome. Over time, it can nudge cardiovascular, metabolic and nervous systems toward more resilient set-points - in short, Heat exposure can also contribute to metal and toxicity excretion via sweating and have lasting anti-depressant effects, as well as general mood elevation.
The Short: What Cold Does
Cold water immersion rapidly activates the 'cold shock' response - breathing spikes, skin vessels constrict and stress-hormone (catecholamine) levels rise sharply (notably norepinephrine/noradrenaline and dopamine). With repetition, you recruit brown adipose tissue (BAT), also known as brown fat, and other thermogenic pathways, which can increase energy expenditure at rest and improve cold tolerance. Mood effects are often immediate and can have an anti-depressant effect.
Many of the benefits for both heat and cold exposure occur in a dose dependent manner (i.e. the more you do it, the greater the benefits). More on timing, duration and temperature below.
The long of it.
There's a ton of it. So much so, it's pending upload. Check back soon for the full download.