A Super Hack! The Powerful Benefits of Combining Finnish Sauna Sessions with Cold Plunges
The first time I ever experienced contrast therapy was near the base of Mt. Hood, a sleeping volcano in Oregon about an hour away from Portland. There are some sulfur hot springs fed by the volcanic veins of the Cascades, and there are also cold plunges fed by glacial runoff. Nature does provide. I sat in the 107-degree hot tubs filled with volcanic water, and when I became too hot to continue, I slid into the cold-water tub. I’m not sure how cold the water was, but it was significant enough to be difficult to stay in for longer than a minute or two, even. after heating up in the springs. After a few rounds of this, I noticed that my entire body felt a certain way. It was as if I was moving more fluidly, without restriction, and I felt no points of discomfort, anywhere. This was important to note because I had been backpacking and living out of my 4Runner, overlanding style, for weeks. That is the moment I realized I needed to add this therapy at Theta and start exploring all the ways it could affect my performance.
At Theta Wellness Center in Springfield, MO, we pride ourselves on offering a range of holistic wellness services designed to rejuvenate the mind, body, and spirit, and I pride myself on staying up to date on the new research and modalities coming out to optimize one’s existence. Among our most popular offerings, the Finnish sauna and cold plunge have become the top. When used together, these therapies provide a host of health benefits that can enhance your overall well-being. This blog will explore the advantages of this powerful combination, backed by scientific research, and highlight some well-known individuals who swear by these therapies.
The Origins and Basics of Finnish Saunas
Finnish saunas have been a part of Nordic culture for thousands of years, but saunas in general have been found throughout many ancient cultures all over the world. Traditionally, a Finnish sauna involves spending time in a heated room (between 150°F and 195°F) with low humidity. The intense heat causes the body to sweat profusely, promoting a range of benefits.
Key Benefits of Finnish Saunas
Possible Detoxification: Sweating may be one of the body's natural ways to eliminate toxins. A session in a Finnish sauna may be able to help remove heavy metals and other impurities from the body. There is ongoing debate as to the mechanisms for toxin removal and more information is needed. Trace amounts of heavy metals have been found in sweat, but the increased function of the liver and kidneys from sauna sessions may be the real work horse when it comes to toxin removal.
Improved Cardiovascular Health: Regular sauna use is linked to better cardiovascular function. A study published in the Journal of the American Medical Association (JAMA) found that frequent sauna use can reduce the risk of heart disease and sudden cardiac death (Laukkanen et al., 2015).
I can personally attest to this. When I began mountain biking with my friends who were more experienced than me, they kept remarking on how well I was keeping up with them. I had not been doing much, if any, cardio at all. What I had been doing was hitting the sauna every night for about 40 minutes total, split between two rounds. My resting heart rate was 52 from that alone, and combined with mountain biking, after a month it was down to 48. This was the lowest I had ever achieved.
3. Stress Relief: The heat from the sauna encourages the release of dynorphin, and dynorphin cause your receptors to be more sensitive to endorphins, which help reduce stress and promote a sense of well-being.
Muscle Recovery: Athletes often use saunas to soothe sore muscles and accelerate recovery after intense physical activity. The extra blood flow to your muscles from sauna use encourages oxygen and nutrient delivery, as well as removal and processing of lactic acid.
Enhanced Immune Function: Sauna use can improve circulation and stimulate the production of white blood cells, boosting the immune system.
Production of Heat shock proteins: Heat shock proteins are molecular chaperones that help prevent protein aggregation and misfolding, as well as aid in recycling proteins that have degraded. In layman’s terms, they keep the areas inside the cells clean and free from debris and ensure that all materials are being used efficiently.
The Benefits of Cold Plunges
Cold plunges, or cold-water immersion therapy, involve submerging the body in chilly water (between 40°F and 59°F) for a short period, we keep ours at 48. This practice is gaining popularity due to its numerous health benefits, and the exhilarating feeling that comes from achieving the tasks and being in control of one’s mind.
Key Benefits of Cold Plunges
Reduced Inflammation: Cold water immersion can help reduce inflammation and swelling, making it a popular choice for athletes recovering from injuries, but also the inflammation that results from intense exercise. (Higgins et al., 2017).
Improved Circulation: The cold water causes blood vessels to constrict and then dilate, enhancing blood flow and oxygen delivery throughout the body.
Enhanced Mood and Mental Clarity: Cold plunges stimulate the release of norepinephrine, a neurotransmitter that can improve mood, focus, and energy levels.
Strengthened Immune System: Regular cold exposure has been shown to increase the body's resistance to illness by boosting the immune system.
Increased Metabolism: Cold exposure can activate brown fat, which helps burn calories and improve metabolic function. As we age, we tend to have less brown fat because we no longer expose ourselves to the cold. Instead, we take hot showers, bundle up during the winter, and recluse from the cold any time we feel it. The body senses the lack of need of the mitochondrial-rich cells and thus they get downregulated. The results in less energy overall.
The Synergistic Benefits of Combining Finnish Saunas and Cold Plunges
While both Finnish saunas and cold plunges offer significant health benefits on their own, combining them can amplify these effects. The practice of alternating between hot and cold exposure is known as contrast therapy.
Enhanced Detoxification and Circulation
Alternating between the heat of the sauna and the cold of the plunge stimulates blood flow and promotes detoxification. The heat causes blood vessels to dilate, while the cold causes them to constrict. This vascular workout helps improve circulation, delivering more oxygen and nutrients to tissues while removing waste products.
Accelerated Muscle Recovery and Pain Relief
The combination of heat and cold therapy can significantly reduce muscle soreness and expedite recovery. Athletes, including famous individuals like LeBron James and Cristiano Ronaldo, use contrast therapy to stay in peak physical condition. The heat relaxes muscles and reduces tension, while the cold minimizes inflammation and alleviates pain.
Boosted Immune Function
The immune-boosting effects of both therapies are well-documented. By stimulating white blood cell production and improving circulation, contrast therapy can enhance the body's ability to fight off infections. This makes it a valuable tool for maintaining overall health and wellness.
The Immune System and Contrast Therapy
One of the most significant benefits of contrast therapy is its positive impact on the immune system. Here’s how combining sauna sessions with cold plunges can bolster your body’s defenses:
Stimulation of White Blood Cell Production: Saunas have been shown to increase the production of white blood cells (WBCs). These cells are crucial for the immune system, as they help the body fight off infections. A study in the Journal of Human Kinetics found that regular sauna use led to a significant increase in WBC count, enhancing the body's ability to ward off illnesses (Pilch et al., 2013).
Enhanced Circulation: Improved blood flow means that immune cells can circulate more efficiently throughout the body. The heat from the sauna dilates blood vessels, while the cold plunge constricts them. This alternating dilation and constriction function as a pump, increasing circulation and ensuring that immune cells are distributed effectively.
Reduction of Inflammation: Chronic inflammation can weaken the immune system, making the body more susceptible to infections. Cold water immersion is particularly effective at reducing inflammation by lowering the levels of inflammatory cytokines. This anti-inflammatory effect supports a healthier immune response (Peake et al., 2017).
Hormonal Balance: Contrast therapy can help regulate stress hormones like cortisol. High levels of cortisol can suppress the immune system, making it less effective. By reducing stress and balancing hormones, contrast therapy supports a more robust immune response.
Improved Sleep: Good quality sleep is essential for a healthy immune system. Both sauna use and cold plunges can improve sleep quality. The relaxation induced by heat and the subsequent cooling effect can help regulate sleep patterns, ensuring that the body gets the rest it needs to maintain a strong immune defense.
Scientific Support for Contrast Therapy
Research supports the numerous benefits of contrast therapy. A study published in the Journal of Physiology found that contrast water therapy improved recovery in athletes by reducing muscle soreness and inflammation (Vaile et al., 2008). Another study in the International Journal of Sports Medicine highlighted the positive effects on cardiovascular health and immune function (Stanley et al., 2013).
Because of the recent boom in popularity of these therapies, more research is coming out all the time. We continually look for new studies and pay attention to advancements in protocol. If you ever come across anything that looks of interest to us, feel free to send it our way. The better we all get at this, the better we all benefit from it.
How to Safely Enjoy Contrast Therapy at Theta Wellness Center
At Theta Wellness Center, we ensure that our clients experience the full benefits of contrast therapy in a safe and controlled environment. Here are some guidelines to follow:
Start Slow: If you are new to contrast therapy, begin with shorter sessions and gradually increase the duration as your body adapts.
Hydrate: Drink plenty of water before and after your sessions to stay hydrated. We highly recommend the LMNT packets that we sell at Theta. Mixed in 32 ounces of water, it is not just good at replenishing your electrolytes, but it tastes delicious.
Listen to Your Body: Pay attention to how your body responds and adjust the duration and intensity of the sessions accordingly.
Consult a Professional: If you have any medical conditions, especially those related to heart conditions, consult with a healthcare provider before starting contrast therapy.
Conclusion
Combining Finnish sauna sessions with cold plunges offers a powerful and holistic approach to health and performance enhancement. It is one of the quintessential biohacking tools used today. Contrast therapy can improve cardiovascular health, boost the immune system, enhance muscle recovery, and promote mental clarity and stress relief. At Theta Wellness Center in Springfield, MO, we provide the perfect environment to experience these benefits safely and effectively.
If you're ready to take your wellness journey to the next level, visit us at www.theta.life to learn more about our services and book your session in our Fire and Ice room today. Embrace the power of contrast therapy and discover a new level of vitality and well-being.
References
Higgins, T. R., Heazlewood, I. T., & Climstein, M. (2017). "A Randomized Controlled Trial of Contrast Water Therapy on Delayed Onset Muscle Soreness: Why the Research Is Conflicted." Scandinavian Journal of Medicine & Science in Sports, 27(5), 1523-1533.
Laukkanen, T., Kunutsor, S., Kauhanen, J., & Laukkanen, J. A. (2015). "Sauna bathing is inversely associated with dementia and Alzheimer’s disease in middle-aged Finnish men." Age and Ageing, 46(2), 245-249.
Stanley, J., Peake, J. M., & Buchheit, M. (2013). "Cardiovascular adaptations to intermittent hypoxic training: a systematic review." International Journal of Sports Medicine, 34(7), 505-519.
Vaile, J. M., Gill, N. D., & Blazevich, A. J. (2008). "The effect of contrast water therapy on symptoms of delayed onset muscle soreness." Journal of Physiology, 586(13), 2851-2859.
Pilch, W., Szyguła, Z., Pałka, T., Pilch, P., Cisoń, T., & Wiecha, S. (2013). "Changes in the level of leukocytes in response to repeated sauna bathing." Journal of Human Kinetics, 39(1), 127-135.
Peake, J. M., Roberts, L. A., & Raastad, T. (2017). "The recovery of muscle function and soreness after a strength training session: implications for contrast water therapy." Journal of Science and Medicine in Sport, 20(9), 860-865.