THE SCIENCE
HOT & COLD THERAPY
Hot and cold therapies have been used for centuries to alleviate pain, aid recovery, and enhance overall well-being. These therapies offer valuable benefits, rooted in both ancient practices and backed by modern scientific research. Understanding the scientific principles behind hot and cold therapies helps us plan how we can best employ these powerful practices to achieve maximal benefit in our daily lives.
HOW HOT THERAPY WORKS
CARDIOVASCULAR HEALTH
60 minutes of total sauna a week has been shown to reduce all causes of death by 51%. Including significantly reducing the risk of sudden cardiac death, fatal cardiovascular and coronary heart disease, and all-cause mortality, in healthy individuals and those with increased risk factors such as obesity and high blood pressure. Recent studies found that vascular function is improved after as little as one 30-minute sauna session!
RELAXATION, STRESS REDUCTION & SLEEP
Higher levels of stress are linked to a higher risk of many chronic health issues, including cardiovascular disease, obesity, depression, and autoimmune illness. Sauna use has been shown to actively combat the body's stress response, especially combined with ice bath use. By releasing powerful endorphins (morphine), and lowering cortisol levels. It is these physiological responses that, over many years of repeated sauna use, have been consistently attributed to fewer occurrences of many chronic health problems in sauna users.
MENTAL HEALTH & COMMUNITY
Most individuals who have been involved in sauna studies report increases in mood and well-being after as little as one sauna session! Multiple studies have found that frequent sauna bathing can significantly improve the health of individuals with depression by increasing the release of ‘feel-good’ endorphins and other hormones, which creates an entirely natural anti-depressant. In 2018 it was found that men who sauna bathed several times a week had a 78% reduced risk of developing psychosis in later life. Having a community such as Scenic Sauna available to regularly gather and bond with friends and/or family can also have a huge impact on mental well-being.
CHRONIC PAIN & FATIGUE
Sauna use has been used to relieve pain in various disorders including arthritis, fibromyalgia, back pain, chronic tension headaches, generalised chronic pain and many more. It is believed that the sauna's heat creates a sedative effect, resulting in a natural analgesic, (pain killer), that also serves to enhance immunosuppressive and anti-inflammatory function and increase endorphin levels. A 2005 study also found a dramatic improvement in patients with Cronic Fatigue Syndrome, (CFS) who had found minimal relief from previous medical interventions. After introducing regular heat therapy, patients found that their symptoms vastly diminished, so much so that the medication they had been taking for 3-5 years was no longer required, and there was no relapse or exacerbation of symptoms in the following year! This has been repeated in similar studies since.
SPORTS PERFORMANCE & MUSCLE RECOVERY
Sauna use increases oxygen, nutritional, and hormonal flow to the muscles. Significantly improving exercise-induced muscle damage (DOMS). Adding ice baths into this practice has been shown to elevate these responses even more! Going from sauna to ice bath, (known as contrast therapy), works by restricting fluid diffusion into cells and utilizing hydrostatic pressure to reduce post-exercise blood lactate levels (a by-product of anaerobic metabolism which contributes to the chemical process that causes sore and stiff muscles).
RESPIRATORY DISEASE, DEMENTIA & ALZHEIMERS
Sauna has been found to reduce the risk of the common cold, by 50%. As well as considerably reducing how much effort it takes to breathe effectively in both asthmatics and those with chronic obstructive pulmonary disease, (COPD). Sauna has also been shown to have a direct effect on lung tissue by reducing pulmonary congestion and increasing tidal volume and vital capacity.
KEY RESEARCH
Sauna Therapy
CARDIOVASCULAR HEALTH
A 2015 study published in JAMA Internal Medicine observed regular sauna use associated with reduced risks of fatal cardiovascular events and all-cause mortality among middle-aged to elderly men in Finland. Regular sauna use was correlated with lowered risks of sudden cardiac death, cardiovascular disease, and stroke.
BLOOD PRESSURE & HYPERTENSION
Research published in the American Journal of Hypertension (2017) highlighted how regular sauna bathing was associated with reduced risk of incident hypertension. Frequent sauna sessions were linked with decreased blood pressure, potentially offering benefits in managing hypertension.
IMMUNE RESPONSE
A study in the Journal of Human Kinetics (2014) reported that regular sauna bathing could improve the immune system. The increased production of white blood cells and other immune-related cells after sauna sessions showed potential benefits in strengthening the body's immune response.
Cold Therapy
MUSCLE RECOVERY & PERFORMANCE
A review in the International Journal of Sports Physiology and Performance (2018) concluded that cold water immersion, such as ice baths, might enhance post-exercise recovery by reducing muscle soreness and improving subsequent athletic performance.
INFLAMMATION REDUCTION
Research in the Scandinavian Journal of Medicine & Science in Sports (2015) indicated that cold water immersion after exercise significantly reduced markers of inflammation and muscle damage. This suggests that ice baths may aid in minimizing exercise-induced inflammation.
PAIN RELIEF & RECOVERY
A study published in the Journal of Athletic Training (2017) showed that athletes who used cold water immersion after intense exercise experienced less muscle soreness and perceived faster recovery compared to those who didn't use this therapy.
Breath Techniques and Cold Exposure (including... Wim Hof Method)
BRAIN OVER BODY
In 2018, a study published in the journal "NeuroImage" used functional magnetic resonance imaging (fMRI) to investigate the brain activity of individuals practicing the Wim Hof Method. The results suggested increased activity in brain regions associated with attention and pain modulation, providing insights into the potential neural mechanisms underlying the method's effects.
IMMUNE RESPONSE
One notable study conducted by Radboud University in the Netherlands examined the effects of the Wim Hof Method on the immune response. Published in the journal "Proceedings of the National Academy of Sciences" in 2014, this study involved injecting participants with an endotoxin to induce a controlled immune response. The practitioners of the Wim Hof Method exhibited significantly lower levels of pro-inflammatory markers and reduced flu-like symptoms compared to the control group, suggesting a modulatory effect on the immune system.
AUTONOMIC NERVOUS SYSTEM CONTROL
Research published in the "Proceedings of the National Academy of Sciences" in 2012 investigated the influence of the Wim Hof Method on the autonomic nervous system. The study showed that practitioners were able to voluntarily activate their sympathetic nervous system and increase adrenaline levels, challenging the traditional understanding of voluntary control over these systems.
LINKS
Sauna Therapy
Laukkanen, T et al (2015) ‘Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events’ JAMA Internal Medicine 175(4) pp. 542-548. Available at: https://www.ncbi.nlm.nih.gov/pubmed/25705824
Zaccardi F, Laukkanen T, Willeit P, Kunutsor SK, Kauhanen J, Laukkanen JA. Sauna Bathing and Incident Hypertension: A Prospective Cohort Study. Am J Hypertens. 2017 Nov 1;30(11):1120-1125. Available at: https://pubmed.ncbi.nlm.nih.gov/28633297/
Pilch W, Pokora I, Szyguła Z, Pałka T, Pilch P, Cisoń T, Malik L, Wiecha S. Effect of a single finnish sauna session on white blood cell profile and cortisol levels in athletes and non-athletes. J Hum Kinet. 2013 Dec 31;39:127-35. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3916915/
Cold Therapy
Epel ES. The geroscience agenda: Toxic stress, hormetic stress, and the rate of aging. Ageing Res Rev. 2020 Nov;63:101167. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7520385/
Otto Muzik, Timothy Mann, John Kopchick, Asadur Chowdury, Mario Yacou, Jamie Vadgama, Daniel Bonello, Vaibhav A. Diwadkar, The impact of a focused behavioral intervention on brain cannabinoid signaling and interoceptive function: Implications for mood and anxiety,
Brain Behavior and Immunity Integrative,
Volume 5, 2024, 100035, Available at: https://pubmed.ncbi.nlm.nih.gov/21750623/
Authors: M. Kox, P. Pickkers et al. - Radboud University Medical Center (published in PNAS) Voluntary activation of the sympathetic nervous system and attenuation of the innate immune response in humans. Available at: https://media-cdn.wimhofmethod.com/uploads/kcfinder/files/PNAS.pdf
de Groot, S.; Ettema, F.W.L.; van Leeuwen, C.M.C.; Achterberg, W.J.; Janssen, T.W.J.; Hoekstra, S.P. The Effect of Mindset and Breathing Exercises on Physical and Mental Health in Persons with Spinal Cord Injury—A Pilot Feasibility Study. Int. J. Environ. Res. Public Health 2023, 20, 6784. Available at: https://www.mdpi.com/1660-4601/20/18/6784
Breath Techniques and Cold Exposure (including... Wim Hof Method)
Detailed studies list available at: https://www.wimhofmethod.com/science
"THE GREATEST WEALTH IS HEALTH"
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