Photo By Meo Baaklini
Contrast therapy, which involves alternating between hot and cold treatments (like a sauna followed by a cold plunge), offers various health benefits due to its effects on the body's circulatory, nervous, and immune systems. Widely used by athletes, contract therapy also benefits anyone looking to enhance recovery, relaxation, and overall health. Key benefits include:
Improved Circulation
Alternating between heat (sauna) and cold (plunge) stimulates blood flow. Heat causes blood vessels to dilate, and cold causes them to constrict, which enhances overall circulation and promotes cardiovascular health.
Muscle Recovery
Contrast therapy helps reduce muscle soreness and inflammation, speeding up recovery after intense physical activity. The heat relaxes muscles, while the cold reduces inflammation and muscle stiffness.
Reduced Inflammation
The cold plunge component reduces inflammation by constricting blood vessels and slowing down metabolic processes, which can relieve swelling and pain in joints and muscles.
Enhanced Immune Function
Regular exposure to heat and cold stress can stimulate the production of white blood cells and boost the immune system's response to illness, making the body more resilient to infections.
Pain Relief
The combination of heat and cold helps to alleviate both acute and chronic pain, such as arthritis or muscle injuries, by reducing nerve sensitivity and inflammation.
Stress Relief & Improved Mental Health
Saunas induce relaxation and reduce cortisol (stress hormone) levels, while cold exposure triggers the release of endorphins and norepinephrine, improving mood and reducing symptoms of anxiety and depression.
Improved Skin Health
Heat in the sauna opens pores and promotes sweating, which helps cleanse the skin, while the cold plunge tightens pores and reduces puffiness, potentially improving skin texture and appearance.
Better Sleep
Exposure to a sauna’s heat can relax muscles and increase melatonin production, while cold immersion helps reduce body temperature, both of which can enhance sleep quality and promote deeper rest.
Boosted Metabolism
Alternating between heat and cold forces the body to work harder to maintain homeostasis, which can temporarily boost metabolism and promote fat burning.
Mental Toughness & Resilience
Contrast therapy can train mental resilience by exposing the body to discomfort (cold plunges), which helps people adapt to stressors more effectively over time.
Cold plunges and sauna sessions cause significant hormonal changes in the body, primarily due to the stress they impose on the body and the body’s response to extreme temperature fluctuations. Here’s a breakdown of the major hormonal changes for each therapy:
Hormonal Changes During Cold Plunge
Norepinephrine (Noradrenaline) Increase:
Cold exposure significantly boosts norepinephrine levels, which plays a role in increasing focus, attention, and mood. It also has anti-inflammatory properties, helping to reduce inflammation in the body.
Endorphin Release:
Cold plunging triggers the release of endorphins, the body’s natural painkillers. This leads to an elevated mood and an increase in feelings of well-being and euphoria, often referred to as a "cold high."
Testosterone and Luteinizing Hormone (LH) in Men:
Cold exposure may lead to an increase in testosterone and LH in men, both of which are important for muscle growth, fat loss, and libido. Cold therapy is sometimes associated with improved fertility in men by lowering the temperature of the testes.
Cortisol Reduction:
Although acute cold exposure can trigger a short-term spike in cortisol (the stress hormone), regular cold plunges are thought to lower baseline cortisol levels over time, promoting stress resilience.
Adrenaline Surge:
Cold plunges activate the sympathetic nervous system, causing a surge in adrenaline. This increases heart rate, improves alertness, and provides an energy boost, often described as an immediate "wake-up" feeling after immersion.
Hormonal Changes During Sauna
Growth Hormone (GH) Increase:
Sauna use stimulates a significant increase in growth hormone levels. Growth hormone aids in muscle repair, fat metabolism, and recovery. Studies show that sauna sessions can cause a GH spike, which can last several hours post-session.
Cortisol and Stress Response:
Similar to cold exposure, heat stress initially causes a temporary spike in cortisol. However, with consistent sauna use, the body adapts, and long-term sauna exposure can lower resting cortisol levels, reducing overall stress.
Endorphin Release:
Saunas also stimulate endorphin production, contributing to feelings of relaxation, pain relief, and improved mood. This is one reason people often feel calm and serene after a sauna session.
Prolactin Increase:
Heat exposure in saunas can cause an increase in prolactin, which helps with tissue repair and recovery. Prolactin also supports the production of myelin, which protects nerve fibers.
Insulin Sensitivity and Glucose Regulation:
Regular sauna use may improve insulin sensitivity, helping to regulate blood sugar levels. This is beneficial for metabolic health and may reduce the risk of type 2 diabetes.
Combined Effects of Sauna and Cold Plunge
Norepinephrine & Dopamine Synergy:
Alternating between heat and cold increases norepinephrine and dopamine, improving mood, cognitive function, and mental clarity.
Adaptation to Stress:
Both cold and heat exposure activate the hypothalamic-pituitary-adrenal (HPA) axis, training the body to better handle physical and mental stress, leading to improved hormonal balance over time.
Reduced Inflammation:
Both therapies reduce proinflammatory cytokines, which can improve immune function and lower the risk of chronic diseases linked to inflammation.
In summary, contrast therapy involving a sauna and cold plunge induces a hormonal cascade that enhances recovery, mood, and stress resilience while promoting physical health and mental clarity.
At IMR Float, contrast therapy rooms are reserved for 60 minute sessions. Each room includes water, linens, shampoo, two showers, one traditional sauna and an XL cold plunge tank that can hold two people. Visitors can book solo, or with up to four guests. The space can also accommodate special workshops and groups.
To book your session, call (702) 751-9331. For more information visit imrfloat.com.
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