Contrast therapy, which involves alternating between hot and cold temperatures, offers many benefits to the skin, body, and mind. Anil Shah, M.D., FACS, double board-certified facial plastic surgeon and founder of Shah Facial Plastics in Chicago and New York City, reveals the science behind hot and cold therapies. By integrating both cold and heat into your health routine, spa-goers can enjoy the best of both therapies. As Shah explains, “Perhaps the best of both worlds is modulating your body’s thermoreceptors and allowing them to activate healing responses, reduce inflammation, and improve circulation.”
The Benefits of Cold Therapy:
- Improved Metabolism & Inflammation: “Cold plunging stimulates brown fat cells, cells that burn fat and blood sugar to produce heat and maintain body temperature, enhancing the body's metabolic efficiency," says Shah. "Brown fat also releases adiponectin,a powerful anti-inflammatory molecule.”
- Enhances Recovery: Cold plunging decreases the blood flow temporarily to the muscles, which “reduces the cascade of inflammatory molecules which can lead to soreness and fatigue," says Shah. "Additionally, by promoting lymphatic flow, much of the inflammation can also be flushed away. The overall decrease in inflammation sets the body up to heal and recover faster.”
- Immune System Boost: “Cold water immersion increases the amount of white blood cells, protecting your body from infections," says Shah. "Studies show that by increasing white blood cell counts, cold plunging can help decrease overall stress, through the process of hormesis, leading to a stronger immune system."
The Benefits of Sauna Heat Therapy:
- Longevity: “A sauna’s heat therapy offers numerous health benefits, including improved vascular function, enhanced longevity, and overall wellbeing,” says Shah. The heat encourages your body to relax, releasing endorphins, which are natural feel-good chemicals, and reduces stress hormones.
- Improved Cardiovascular Function: Heat causes blood vessels to dilate, improving circulation and delivering oxygen and nutrients more effectively throughout the body. “Studies have shown that regular sauna use may have cardiovascular benefits and reduced risk of cardiovascular diseases,” says Shah.
- Anti-Inflammatory Effects and Muscle Recovery: Heat therapy may reduce inflammation, a key contributor to aging and chronic diseases, while also helping to relax tight muscles and reducing muscle soreness after exercise. “Saunas also help alleviate stiffness and discomfort caused by arthritis or chronic pain conditions,” says Shah.