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Benefits of Cold plunge/ Sauna with Tips and Precautions


Cold water immersion, such as the Move Wysely Cold Plunge Therapy you mentioned, does indeed have various benefits for physical and mental well-being. Here are some of the effects that immersion in cold water can have on the body:



1. Reduced inflammation: Cold water immersion can help reduce inflammation in the body, which can be beneficial for recovery after intense physical activity or injury.



2. Muscle recovery: The cold temperature of the water can help constrict blood vessels, reducing muscle soreness and promoting faster recovery after workouts. It can also help flush out metabolic waste products that may accumulate in the muscles.



3. Improved circulation: Immersion in cold water causes blood vessels to constrict, which can improve circulation and blood flow. This can enhance oxygen and nutrient delivery to various parts of the body, promoting overall health and vitality.



4. Endorphin release: Cold water immersion stimulates the release of endorphins, which are natural feel-good hormones. This can elevate mood, reduce stress, and induce a sense of well-being and relaxation.



5. Increased alertness and mental clarity: Cold water immersion can have an invigorating effect on the body and mind. It can increase alertness, sharpen focus, and provide a boost of energy.



6. Stress relief: The shock of cold water can activate the body's stress response, leading to a release of stress hormones. Over time, regular exposure to cold water can help improve the body's response to stress and promote resilience.



It's important to note that cold water immersion may not be suitable for everyone, especially those with certain medical conditions. It's recommended to consult with a healthcare professional before starting any new therapy or treatment.



Remember to always prioritize your safety and well-being when engaging in cold water immersion or any other form of therapy.



The Benefits of Sauna and Cold Plunge



If you’re interested in improving your physical and mental health, you know how often you look for ways to gain that extra edge in wellness. Engaging in a hot sauna and cold plunge routine allows individuals to harness a diverse range of benefits, addressing various aspects of physical and mental well-being.



Here are the top benefits of sauna and cold plunging contrast therapy:



1. Boosts Energy Levels



According to research the transition from a hot sauna to cold temperatures causes your heart rate to increase. This move also constricts your blood vessels and sends a sudden rush of adrenaline and endorphins racing through you. The results? An amazing feeling! Your mind is put into sudden focus and your body is activated in response.



2. Increases Circulation



Alternating between hot and cold temperatures can stimulate blood flow and improve circulation. The heat from the sauna causes blood vessels to dilate, while the cold plunge causes them to constrict. This contrast can enhance overall circulation, potentially benefiting cardiovascular health.



3. Enhances Immune Function



Scientists have found that an elevated body temperature can help certain types of immune cells function better. In this way, sauna sessions could help to keep you from falling sick, especially during colder winter months. Your body enhances its generation and differentiation of a type of lymphocyte that can destroy virus-infected cells when you reach a mild fever-range hyperthermia. We’re not advocating that you ever get this hot in your sauna, as this can be dangerous. The research shows, however, that heat therapy can be beneficial.



4. Promotes Faster Muscle Repair



And what about speeding up your recovery? Cold plunges help reduce muscle inflammation and soreness by constricting blood vessels and decreasing metabolic activity, which may aid in muscle recovery after intense exercise. Saunas, on the other hand, can relax muscles and relieve tension.



Through her research, Rhonda Perciavalle Patrick, Ph.D, found that regular sauna sessions can reduce the buildup of lactic acid in your muscles. Sauna use also induces heat shock proteins and the production of human growth hormone while releasing many other hormones. Because of this reaction to extreme heat, some experts believe that regular sauna use can help you recover faster. They say the practice can lower your anxiety, sharpen your focus, and allow you to endure tougher workouts.



5. Burns “Brown” Fat for Weight Loss



Research done in 2021 at the University of Copenhagen showed the benefits of the combo might also have something to do with your brown fat. Brown fat, or brown adipose tissue (BAT), is a specialized type of fat in the body that generates heat by burning energy, which plays an important role in regulating body temperature. Scientists think that alternating between chilled water and a hot sauna affects how your brown fat burns energy and produces heat, which can affect how you keep and lose weight.



6. Improves Skin Health



The combination of heat and cold exposure can positively affect the skin. Saunas may help cleanse the skin by promoting sweating, while cold plunges can tighten pores and improve skin tone. The alternating temperatures can contribute to a healthy complexion.



7. Reduces Stress



Both saunas and cold plunges have been linked to stress reduction. Saunas promote relaxation by increasing the release of endorphins, the body’s natural feel-good chemicals. Then, the shock of cold water in an ice bath can help trigger the release of stress-reducing hormones.



Tips for Your Sauna and Cold Plunge Routine



With Plunge, you should set your at-home sauna to 140-200°F, and your cold plunge bath can go as low as 37°F. Individual tolerance to heat and cold varies, so listen to your body and adjust the duration and intensity accordingly. Here are some recommendations for setting up a sauna and ice bath routine:



Most importantly, keep a water bottle nearby so you can stay hydrated throughout your contrast therapy routine.


We recommend keeping the sauna and ice bath units physically close together to minimize any delay between switching, which will ensure maximum benefits with minimum discomfort.


In general, keep your sauna sessions between 12 - 15 minutes and no more than five minutes in the cold plunge tub.


You can alternate between the sauna and cold plunge for 2-3 cycles, depending on your comfort and tolerance levels.


You can take ice baths and saunas daily if you wish, but if you’re just starting, aim for two to three times a week.


When completing your hot and cold therapy cycles, always finish with cold therapy. If you finish with heat, it may worsen swelling and inflammation.


Precautions for Contrast Therapy Routines



Before starting a hot and cold contrast therapy routine, such as alternating between saunas and ice baths, it's crucial to consider certain precautions to ensure your safety and well-being. Here are some precautions to keep in mind:



First, if you have pre-existing conditions (such as heart issues or diabetes), it’s always important to consult with a healthcare professional before starting contrast therapy.


Stay well-hydrated and drink water before, during, and after using the sauna or heat therapy. Make sure to avoid alcohol and caffeine, as they can also lead to dehydration.


People have different tolerances to heat and cold, so listen to your body and adjust the temperatures and durations accordingly.


Contrast Therapy FAQs



Should You Cold Plunge or Sauna First?



The decision to cold plunge or sauna first depends on personal preferences and wellness goals. Similarly, with contrast therapy, you can alternate between cycles of hot and cold exposures as you desire. However, if you are just beginning your journey, we recommend always finishing with cold therapy to reduce potential swelling and inflammation.



How Long Should You Stay in a Cold Plunge and a Sauna?



Engaging in a sauna and cold water routine doesn’t need to take a large part of your day.. When it comes to contrast therapy, it’s advised that you spend no more than 2 to 5 minutes in a cold plunge and another 12 to 15 minutes in a sauna. You don’t have to stay the maximum times to reap the benefits. In fact, if you are just starting your routine, a couple of minutes in the sauna followed by a short stint in the cold plunge can be perfect.



harness the power of heat


Is It Healthy to Go From a Sauna to Cold Water?



You want to make sure you practice plunging and heat immersion safely. Talk with your doctor before starting any new wellness regime. If you suffer from high blood pressure or you're pregnant, for instance, these practices might not be safe for you. Other health conditions and ailments could also put you at risk. Being diabetic, for example, can affect your body’s tolerance for hot and cold temperatures, so always talk with a medical professional before diving in.



Sauna and cold plunge therapy indeed offer a range of benefits for physical and mental well-being. The contrasting temperatures and immersion in hot and cold water can have various positive effects on the body. Here's a summary of the benefits and precautions associated with sauna and cold plunge therapy:



Benefits:


1. Boosts Energy Levels: The transition from hot to cold temperatures stimulates the body, increases heart rate, and releases adrenaline and endorphins, resulting in increased alertness and focus.



2. Increases Circulation: Alternating between hot and cold temperatures improves blood flow and enhances overall circulation, potentially benefiting cardiovascular health.



3. Enhances Immune Function: Elevating body temperature in saunas can enhance the function of certain immune cells, potentially supporting immune health.



4. Promotes Faster Muscle Repair: Cold plunges reduce inflammation and muscle soreness, while saunas relax muscles and relieve tension, aiding in muscle recovery after exercise.



5. Burns "Brown" Fat for Weight Loss: The alternating exposure to cold and heat can affect how brown fat burns energy and produces heat, potentially influencing weight management.



6. Improves Skin Health: Saunas promote sweating and cleansing of the skin, while cold plunges can tighten pores and improve skin tone, contributing to a healthy complexion.



7. Reduces Stress: Both saunas and cold plunges promote relaxation and stress reduction by triggering the release of endorphins and stress-reducing hormones.



Precautions:


1. Consultation with Healthcare Professional: If you have pre-existing conditions like heart issues or diabetes, it's important to consult with a healthcare professional before starting sauna and cold plunge therapy.



2. Hydration: Stay well-hydrated and drink water before, during, and after using the sauna or engaging in heat therapy to avoid dehydration.



3. Individual Tolerance: People have different tolerances to heat and cold, so it's essential to listen to your body and adjust the temperatures and durations accordingly.



4. Safety Concerns: Certain health conditions or medications may affect your body's response to extreme temperatures, so it's crucial to consult with a medical professional to ensure safety.



In terms of the routine, it's recommended to keep the sauna sessions between 12-15 minutes and spend no more than 2-5 minutes in a cold plunge. You can alternate between the sauna and cold plunge for 2-3 cycles, depending on your comfort level. Always finish with cold therapy to reduce potential swelling and inflammation.



Remember to prioritize your safety and well-being when engaging in sauna and cold plunge therapy and consult with a healthcare professional if you have any concerns or pre-existing conditions.

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