Sauna and Cold Plunge
author: Jerry
2024-01-10
Sauna and Cold Plunge
There’s a new sauna phenomenon that’s been all over the internet lately, and that’s the ice bath combo. Interestingly, this hot and cold therapy addresses all of a person’s metabolic needs. Although these may seem particularly new, in fact, saunas and cold plunges have existed for thousands of years. The earliest sauna traditions can be traced back to Finland. Finns like to take ice baths after saunas. So there are cold plunges in Finnish saunas. Want to know how to make reasonable use of saunas and cold plunges? Let me give you a closer look.
What are saunas and cold plunges all about?
As the name suggests, it's the hot and cold exposure shock of sauna and cold plunge, or hot and cold therapy for short, where you'll combine regular sauna bathing with soaking in ice-cold water, replicating the ancient Finnish sauna practice. The old Finnish sauna usually involved a cold water soak in an icy lake, but you don't need that anymore, now popular cold plunge tubs, such as Alphasauna's cold plunge tub.
On various social media platforms, you can see a series of health benefits of saunas and cold plunges, including physical and mental health. However, hot and cold therapy is different from an independent sauna. The effect of hot and cold therapy is fast, while it takes a while for an independent sauna to see the effect.
When you take an ice bath after a 20-30 minute sauna, your body will release endorphins, a feel-good hormone that boosts our blood flow. Circulation, soothing the nervous system and more. This sounds interesting doesn’t it, but before that let’s understand how to do the right hot and cold therapy.
How to cold plunge and sauna
Although the concept of saunas and cold plunges is appealing, it can also be confusing to those who use them. There is just a question, should you do the sauna first and then the cold plunge, or should you do the cold plunge first and then the sauna?
The vast majority of health and fitness experts agree that you should go to the sauna first and then take a cold plunge. Examples of these experts using contrast therapy are like immersing your body in hot water and then cold water. This contrast therapy works similarly to a sauna-to-cold bath, where your body initiates its fight-or-flight response, regulates body temperature, and naturally releases norepinephrine.
Plus, a cold shower after a sauna can help you feel energized. After you take a cold plunge, your adrenaline will flow along your blood vessels throughout your body, which will definitely make you feel refreshed. According to research from the North American Sauna Association, transitioning from the heat of a sauna to the ice-cold water temperature increases heart rate and narrows blood vessels.
When is the best time for sauna and cold plunge?
Let’s break it down, saunas are associated with deep relaxation, allowing your body to relax and de-stress. According to health experts, the best time to bathe in a sauna is in the evening, preferably before bed, as they believe that taking a sauna before bed can help you sleep more peacefully.
But you can actually enjoy the health benefits of a sauna whether it's morning or evening. Now, we recommend that you do hot and cold therapy in the morning rather than in the evening. Why Woolen cloth?
While saunas are primarily for relaxation, cold plunges will wake you up. This means switching from a sauna to a cold plunge can wake you up and leave you feeling energized for the day. Therefore, the best time for hot and cold therapy is in the morning, where it can help you get through the day full of energy.
How long should you take a cold bath after a sauna?
Some people believe that the longer they stay in a cold plunge, the more health benefits they will get. But this is not the case, regular sauna sessions followed by brief dips in cold water should be enough to reap the health benefits.
Therefore, we recommend that you first use the sauna for 20-30 minutes, followed by 2-5 minutes of cold water bath and ice bath. However, as your endurance capacity improves over time, you can also gradually increase the time in the sauna and cold water. While there's no harm in spending more time in a sauna and cold showers, we don't recommend overdoing it, as overdoing a sauna can make you dehydrated and overdoing a cold shower can make you hypothermic.
Cold plunge and sauna benefits
Improves blood circulation: Alternately experiencing high and low temperatures can improve blood circulation. In a hot water environment, blood vessels dilate and blood flow increases, while in a cold water environment, blood vessels constrict and blood flow slows down. This alternating stimulation improves blood flow, helping nutrients and oxygen to be better delivered to all parts of the body.
Relieves muscle pain and inflammation: Cold water helps reduce muscle pain and inflammation, while hot water helps relieve muscle tension and increase flexibility. The alternating use of these two temperatures can provide comprehensive care for muscles, especially for post-exercise recovery.
Promote waste elimination: The combination of a sauna and an ice bath can promote the elimination of sweat and help eliminate waste and toxins from the body through the skin. This helps to purify the body and promote good health.
Improves immune system activity: Hot and cold therapy is thought to activate the immune system and increase the body's resistance to disease. This is accomplished by increasing the number of white blood cells and increasing the activity of immune cells.
Promotes cardiovascular health: Alternating between sauna and ice bath exercises can exercise the cardiovascular system and improve heart health. This stimulation helps dilate and constrict blood vessels, increasing the flexibility of the cardiovascular system.
Improve sleep quality: Hot and cold therapy can promote relaxation and balance in the body and have a positive impact on improving sleep quality. Warm water can relieve stress, while cold water can help improve sleep quality.
Psychological Relaxation: This therapy helps reduce tension and anxiety and promotes psychological relaxation. Take turns in the sauna and ice bath to experience the changing temperatures, helping to relieve the stress of everyday life
Are there any dangers from saunas and cold plunges?
Sauna and cold plunge do not pose any health risks, but there are certain risks for beginners, the elderly, pregnant women, children and others with underlying health conditions. Cold plunges can have a big impact on our bodies, especially after saunas, and depending on age and health factors can have serious and immediate effects.
As you can see, there’s no better way to boost your health than with a sauna and a cold plunge, Alphasauna’s sauna and cold plunge!
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