Secrets from the Elements: Harnessing the Power of Hot and Cold Therapy
While innovation and technology have paved the way for new health and wellness practices, some of the most effective methods for holistic well-being are age-old traditions. One such timeless technique, witnessing a contemporary resurgence, is the practice of hot and cold therapy.
These practices, once embraced by the Roman bathhouses and deeply embedded in the Finnish tradition of "Avantouinti" or ice-hole swimming, are being revisited for their remarkable health benefits. At Optimyze, we offer a blend of these ancestral wellness practices by providing deliberate cold exposure in our cold tubs and soothing heat in our hot tubs.
The Science of Hot and Cold Therapy
Cold Therapy:
Deliberate cold exposure or cold therapy initiates vasoconstriction, causing your blood vessels to narrow and reducing inflammation and swelling. Once the cold exposure ends, your body commences warming up, stimulating vasodilation – the widening of blood vessels. This mechanism enhances blood flow, delivering vital nutrients to areas requiring healing, and triggers the release of endorphins, the body's natural mood elevators and painkillers.
But the benefits of cold therapy extend further. It has a positive impact on your immune system. Studies suggest that regular cold exposure can increase the level of white blood cells and other disease-fighting immune cells in your body.
Cold exposure also stimulates the production of cold-shock proteins. These proteins, such as RNA-binding motif 3 (RBM3), are known to offer neuroprotective benefits, possibly slowing cognitive decline associated with diseases like Alzheimer's.
Moreover, cold therapy can contribute to weight loss by increasing the body's metabolism. This is largely due to the activation of brown fat, which unlike regular white fat, burns calories instead of storing them.
Additionally, cold therapy stimulates the release of norepinephrine, a hormone and neurotransmitter that plays a crucial role in focus, attention, and mood. This release influences the levels of various cytokines such as IL-6, TNF-A, and IL-10, potentially reducing inflammation and providing further mood-enhancement benefits.
Hot Therapy:
Hot therapy (Warm water hydrotherapy) offers another suite of benefits, largely stemming from the body's response to heat. It promotes blood flow, brings oxygen and nutrients to the body's cells, aids in the repair of damaged tissues, and helps relax muscles, thereby reducing tension and stress. Exposure to heat stimulates the production of heat shock proteins, which play a crucial role in cellular repair processes.
A Step-by-step Guideline to Hot and Cold Therapy at Optimyze
Our protocol at Optimyze involves starting with a 2-minute guided immersion in 42°F cold water, followed by light movement to help stimulate blood flow. The next step is a 5-minute session in 104°F hot water, followed by another cold plunge. We recommend ending the sequence with cold exposure, as it allows your body to experience the benefits of naturally warming up – a process that boosts your metabolism, burns fat and enhances circulation.
Neuroscientist Dr. Andrew Huberman emphasizes, "Your ability to function and focus well during the day is largely determined by how well you sleep. How well you sleep is largely determined by how well you regulate temperature." Hot and cold therapy play a significant role in this temperature regulation, thereby improving sleep and, consequently, cognitive function.
Modern science supports these hot and cold therapy practices, revealing their effectiveness in promoting physical and mental wellness. Research highlights cold therapy's role in reducing muscle inflammation and pain and enhancing post-exercise recovery (Ihsan et al., 2016). Hot therapy has been linked to improved cardiovascular health and longevity (Laukkanen et al., 2015). The combination of both therapies has been associated with enhanced mood, improved immune response, and overall wellbeing (Buijze et al., 2016).
Hot and cold therapy is more than a wellness trend—it's a time-honored tradition underpinned by both ancient wisdom and contemporary science. At Optimyze, we extend an invitation to experience the powerful duo of hot and cold for your ultimate wellness journey.
References:
Buijze, G. A., Sierevelt, I. N., van der Heijden, B. C., Dijkgraaf, M. G., & Frings-Dresen, M. H. (2016). The Effect of Cold Showering on Health and Work: A Randomized Controlled Trial. PLOS ONE, 11(9), e0161749. https://doi.org/10.1371/journal.pone.0161749
Ihsan, M., Watson, G., & Abbiss, C. (2016). What are the physiological mechanisms for post-exercise cold water immersion in the recovery from prolonged endurance and intermittent exercise? Sports Medicine, 46(8), 1095–1109. https://doi.org/10.1007/s40279-016-0483-3
Laukkanen, T., Khan, H., Zaccardi, F., & Laukkanen, J. A. (2015). Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA Internal Medicine, 175(4), 542–548. https://doi.org/10.1001/jamainternmed.2014.818
Michael Roviello, MBA, MaEd/AET
Michael is the cofounder of Optimyze.me, a Human Optimization Center located in Arizona and U.S Navy helicopter search and rescue swimmer with over 10 years in the health and wellness industry.
Michael also is a certified instructor for the Wim Hof Method and teaches around the globe. You can connect with Michael through Instagram at @michael_roviello