On 4 November 2023, Lukasz Szpunar broke the world record for the “longest duration with full body contact with ice” when he sat in an ice bath for four hours and two minutes.
The record has been broken countless times in the last few decades as the practice of “cold water therapy” has grown in popularity.
According to Guinness World Records, Wim Hof, better known as “The Iceman” broke the ice bath record 15 times and has since built a huge following around the globe. He even featured on his own BBC celebrity reality show, teaching the benefits of exposing your body to the cold.
However, despite the rising interest in the cold, humans have been exposing themselves to extreme temperatures on the other end of the scale for a long time. Indeed, the sauna is thought to have been invented over 2,000 years ago and it’s a central part of life in certain Scandinavian countries.
Read on to learn more about the incredible health benefits of hot and cold therapy and how to incorporate them into your routine.
Cold water exposure could improve your immune system and increase energy levels, but there are dangers
Cold water exposure is a relatively new phenomenon, so experts are quick to remind you that more research is needed to fully understand the potential benefits. Additionally, cold water exposure can be dangerous for people with pre-existing heart conditions, so it’s important to proceed with caution.
That said, some of the health benefits of cold water therapy are impressive. For example, according to the Guardian, a study with 3,000 participants measured the difference in illness between those who took cold showers and those who didn’t. The results showed that those who took a daily cold shower after their normal warm shower took 29% fewer sick days than those who only had a warm shower.
Exposing yourself to the cold also triggers the release of “endorphins” – a hormone associated with feelings of happiness – as well as adrenaline. As such, regular cold exposure could help to regulate your mood and manage stress, while also increasing your energy levels.
Additionally, the cold water reduces inflammation in the muscles, so could help you recover after exercise and generally stay more active.
So, although it’s important to be careful with extreme practices such as ice baths, cold water therapy could have a positive effect on your physical and mental wellbeing.
You could see some of these benefits by taking a cold shower in the mornings after your regular warm shower. This may be easier if you start with just a few seconds and then gradually increase the time you spend in the cold each day.
Additionally, you can purchase small plunge pools to take ice baths at home once you become more acclimated to the cold. However, you may want to consult a doctor to ensure that ice baths are safe for you before you begin the practice.
Spending time in a sauna could improve your heart health
The sauna can be a relaxing space to unwind, and it also has several health benefits. One of the key advantages is that the high heat could improve your heart health.
According to UCLA Health, the heat in a sauna increases your heart rate and causes your blood vessels to open. Regular use has been shown to help reduce blood pressure over time, which decreases your chances of several cardiovascular problems.
Additionally, you’re likely to sweat a lot when you’re in a sauna and this could reduce your cholesterol, to some extent, which further improves your heart health.
UCLA health also reports that heat exposure could help to improve the symptoms of several health conditions including:
- Arthritis
- Chronic fatigue
- Muscle soreness
- Psoriasis
- Stress and mental health issues.
As such, regular sessions in the sauna could improve your health and help you manage certain conditions.
You likely don’t have a sauna in your home. Fortunately, you may be able to achieve some of the same benefits by taking a hot bath, though they’ll be less pronounced as your body won’t reach the same temperatures.
The combination of hot and cold therapy could help you maximise the benefits
Often, where you find a sauna, you might see a cold plunge pool situated nearby. This is because the combination of hot and cold therapies in quick succession can be very beneficial for several reasons.
Increasing your body temperature before plunging yourself into cold water could make the effects of the more pronounced and enhance certain effects. For instance, you may experience a more significant rush of adrenaline and endorphins, giving you a greater energy boost.
Additionally, the heat causes your blood vessels to open, while the cold makes them constrict. As a result, the contrast between the two temperatures could be more effective at strengthening your cardiovascular system and increasing circulation.
Hot and cold therapy could also improve your skin because the heat causes you to sweat and cleanses your skin. Then, when you plunge into cold water, your pores tighten and this could have a positive effect on your skin tone.
These are just some of the many benefits of hot and cold therapy. As the practice becomes popular, you may find that more local gyms, spas, and sports centres have saunas and cold plunge pools.
Visiting these facilities and engaging with hot and cold therapy on a regular basis could improve your physical and mental health in many ways.
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This article is for general information only and does not constitute advice. The information is aimed at retail clients only.