Cold therapy reduces swelling and inflammation by reducing blood flow to the area being treated. Cold therapy has many applications aside from reducing muscle soreness- let’s take the plunge into what those are!  

Chill out: why cold therapy?  

Cold therapy is a great way to increase your performance both physically and mentally. You can use it as a pre-activity or post-activity treatment. Some people use it as a focusing tool prior to a difficult task. Cold therapy helps to increase energy and focus (post exposure). It also facilitates mind training, elevates mood, attention, and focus. Others use it post exercise for recovery. Cold therapy can lead to short term increases in metabolism and ease recovery after exercise (HIIT, endurance). Cold therapy is linked to increased power and decreased muscle soreness.

Cold Chemicals & Neurotransmitters:   

Cold therapy causes the release of two neurotransmitters: epinephrine and norepinephrine. This increases alertness and prolonged release of these chemicals after exposure to cold can increase focus. Cold exposure also causes prolonged release of dopamine which elevates mood.  

Metabolism: How does cold therapy affect yours? 

Cold exposure is a great way to boost your metabolism and burn fat- although you will not see significant changes during the exposure. The cold exposure prompts the body to convert white to brown fat. The body uses brown fat to generate heat when you’re cold. Brown fat is metabolically active, unlike white fat which only stores energy. Shivering is a thermoregulatory response to cold that occurs when the body produces heat via muscle contractions. Shivering increases brown fat conversion (via succinate release). Therefore, passive rewarming (not using external heat sources) can enhance this metabolic boost effect after cold therapy.  

Cold Therapy and Working Out 

One of the biggest benefits of cold therapy is that it will help you recover faster after workouts. This means that you can train more often, and for longer periods of time. This is particularly useful after an intense HIIT workout or endurance training. Cold water immersion is associated with increases in muscle power, deceased muscle soreness and increased muscle recovery. Full immersion can reduce gains in strength and hypertrophy if used within 6-8 hours of your workout, so make sure to time your treatments correctly. 

Focal Cold Therapy 

Using deliberate focal cooling on “glabrous” surfaces of the body (hands, feet, face) will increase the potential volume of workouts. Craig Heller reports the use of cold therapy on glabrous surfaces increases athlete performance 300% in a month whereas anabolic steroids usually only increase performance by 1% a week. 

In conclusion cold therapy can be used to improve both mental and physical performance. It is great for muscle recovery and boosting metabolism. As with hot therapies, you will want to start your cold therapy journey in moderation. Consult with your health providers about what may be the best course for you to take! 

Saunas have been used for centuries to help people detoxify and heal naturally. The benefits go far beyond just keeping your body healthy. Saunas are known to promote longevity, alleviate pain and stress, improve sleep quality, boost circulation, boost metabolism and more. The momentary discomfort of being hot for a small period can be outweighed by the long-lasting glow and health improvements thereafter. Let’s get into how saunas work.

Saunas: What’s the difference?  
Saunas use different means to create heat. Traditional saunas use steam or electricity to generate heat, while infrared saunas (operating between 120F-140F) use infrared light to warm up your body. While both infrared and traditional saunas can help you relax, only traditional saunas (or more specifically saunas that reach above 176F – from now on we’ll call this “hot sauna”) will help to gain the benefits we describe below.  

Why should you consider regular sauna use? 
Saunas increase blood flow throughout the body, which is especially beneficial for people who suffer from cardiovascular problems. Regular sauna use has been associated with lower risk of stroke and heart attack and lower risk of all-cause mortality! Saunas have been found to be effective at lowering anxiety and stress levels by releasing endorphins into the body. This has been linked to improved mood and happiness levels as well as reduced pain sensitivity in individuals who use hot sauna regularly. 

Take your recovery to the next level: combining heat therapy with cold therapy.
Studies suggest combining 57 minutes a week of “uncomfortable but safe” heat therapy and 11 minutes of cold therapy per week can optimize metabolism and alleviate soreness of muscles. This can be broken down into whatever segments of time and frequency you prefer. As with most health-related things, moderation is key. The best way to reap the benefits of hot and/or cold therapy is to start slowly and build up your tolerance over time. 

Cutting out the cortisol: How infrared saunas can improve your mood and your life 
Cortisol is known as the “stress hormone” because it helps regulate reactions to stress by increasing blood sugar and suppressing immune responses. When cortisol levels are high for long periods of time, it can cause weight gain, muscle loss, bone density loss and other health problems. Hot saunas help lower cortisol levels by increasing body temperature so your body must produce more heat to cool itself down. Additionally, studies have linked hot saunas with higher levels of endorphins (the body’s natural painkillers) and dynorphins (which activate opioid receptors in the brain). Hot saunas trigger the release of heat shock proteins (HSPs) that help protect cells from damage caused by stress or exposure to toxins. HSPs also help fight inflammation and have been shown to have anti-aging effects on cells. 

From the basic level of relaxation to the numerous health benefits listed above, it is evident you can improve your quality of life by safely investing in regular hot sauna use. We have a hot sauna in-house and cannot wait for you to reap the benefits! Still feeling unsure about walking directly into the fire? Start slow and make sure you ask your providers any questions you have!