Sauna Benefits After Cold Plunge Therapy Whether you have a traditional, infrared, custom-cut, or InfraSauna® from Finnleo, you can reap many benefits from using a sauna after cold plunge therapy. These include: Increased detoxification: Cold water immersion constricts your blood vessels, while sauna use dilates them.
It is recommended to first sauna then ice bath and not the other way around, as sauna sessions increase the blood flow and heart rate and make our muscles relax, which cold plunges slows down the heart rate and makes our blood vessels contract.
After a cold plunge, dry off and warm up by getting dressed in dry clothes. You can sip a warm beverage and move to a heated area. But don't head straight for a sauna or hot tub, because the extreme heat could cause too much stress on your body.
Some reputed benefits have not been examined, but there is evidence that saunas may speed recovery from colds and reduce their occurrence. Some researchers suspect sauna heat reduces symptoms because it improves drainage, while others speculate that the high temperatures help weaken cold and flu viruses.
Transitioning between hot tubs and cold plunges, often referred to as contrast therapy or hot-cold immersion, can provide various health benefits, such as improved circulation, muscle recovery, and stress relief. However, it's important to approach these transitions with caution to avoid potential health risks.
A good strategy: Reserve cold plunges for cardio or rest days—and if you want to plunge on the same day as a resistance training session, experts like Andrew Huberman, PhD, recommend doing it beforehand or waiting at least four hours post-exercise so you don't blunt your gains.
How long should I wait before taking a shower after a cold plunge? It's recommended to wait at least 20 to 30 minutes or until you feel naturally warmed up and comfortable at room temperature.
The experience of a cold shower after a hot sauna can be incredibly relaxing and stress-reducing. The shock of cold water triggers the release of endorphins, the body's natural 'feel-good' hormones, which help to alleviate anxiety and promote a sense of relaxation.
Taking a cold plunge in an Ice Barrel can activate the brown adipose and muscles in your body. Once activated, irisin and FGF will be released (irisin and FGF are cold-induced endocrine activators of brown fat function in humans). These two hormones burn up the white fat tissues resulting in weight loss.
While cold plunging has numerous benefits, staying submerged for too long can introduce potential risks. Prolonged exposure to colder temperatures may lead to hypothermia, where the body loses heat faster than it can produce, resulting in symptoms like shivering, confusion, and fatigue.
In conclusion, while the debate between whether to take a cold plunge or sauna first continues, the general consensus leans towards starting with the sauna and then moving on to the cold plunge.
Incorporating Thermal Harmony Into Your Routine
Start with a few minutes in an ice bath, followed by a relaxing steam shower. You should start with a reduced temperature contrast and increase intensity and duration, or add more alternations, as your body adapts to the temperature contrast.
One of the most common questions we get asked is, "Can I sauna every day?" The short answer is yes, it can be safe for most people to sauna daily. However, it's important to keep a few things in mind, like how long you stay in and any health conditions you might have.
Eat more fruits and vegetables, which are rich in nutrients like vitamins C and E, plus beta-carotene and zinc. Go for a wide variety of brightly colored fruits and vegetables, including berries, citrus fruits, kiwi, apples, red grapes, kale, onions, spinach, sweet potatoes, and carrots.
While blowing your nose can relieve congestion, it does not shorten the illness's duration. Embracing a combination of rest, hydration, and appropriate remedies can more effectively alleviate cold symptoms. Always remember to blow your nose gently to avoid adverse effects.
Spend 15 minutes in a 125°F sauna and 30 seconds in an ice bath for the cold plunge method. Repeat this process three times. So, if you're feeling chilly and can withstand it for a while, you'll probably get some brown fat and heat shock proteins generated.
Spending time in a sauna after exercising may boost recovery, strengthen your heart and help you relax. Saunas are a staple in high-end health clubs and gyms, as research and experts have touted the benefits of using one after working out. If you haven't dropped into the sauna at your facility yet, now may be the time.
The sauna causes blood vessels to dilate, and the cold plunge causes them to constrict rapidly. This sudden redistribution of blood flow in your body can potentially make you feel dizzy.
Yes, a cold plunge after sauna bathing can be highly beneficial to both your physical and mental health. So, it's a good idea to add a cold plunge to your regular sauna routine. But it goes without saying that a cold shock might not be good for some age and health groups.
Powell, a vascular surgeon, says cold plunging is safe if you're reasonably fit and have no history of arrhythmias, high blood pressure, diabetes, poor circulation or heart problems. He also advises that anyone with Raynaud's phenomenon, which causes decreased blood flow to the fingers, avoid cold plunging.
After a cold plunge, it's important to warm up gradually. This can be done by dressing in warm clothes, drinking a hot beverage, or doing light exercise. Warming up too quickly, such as by taking a hot shower immediately after the plunge, can lead to discomfort and negate some of the benefits of the plunge.