It’s 4 a.m., and while most people are drooling into their pillows, I’m plunging into a tub of 55-degree water. My body is instantly questioning all of my life choices, but my mind is rejoicing. This daily cold plunge isn’t an act of insanity or a dare I owe someone; it’s my secret weapon against anxiety and inflammation, keeping me sharp and ready to tackle whatever the day throws at me.
Whether you like your wellness routine served hot or cold, both temperature extremes offer impressive benefits for both physical and mental health. Let’s dive into (or sweat through) two effective types of each therapy, along with the best way to use them for maximum effect.
The ice cold truth
Cold exposure isn’t just for daredevils or those trying to train for the Polar Plunge. It has science-backed benefits. If you don’t have a cold plunge, you can easily find yourself one of those ice machines that I see every fisherman in town using at the crack of dawn to fill your bathtub up.
Cold plunges – a.k.a. the morning wake-up call from the depths of hell – can reduce muscle soreness, decrease systemic inflammation, improve immune system function, enhance mood and improve circulation. They’re also an excellent tool for anxiety management – trust me on this one.
If you’re new, start with 30 seconds in 55- to 60-degree water and work up to three to 10 minutes. The sweet spot for most people is around two to five minutes. I personally go for 10 minutes at 55 degrees every morning like a lunatic. If you’re cold plunging after a workout, wait at least 45 to 60 minutes to avoid blunting muscle adaptations.
Turn up the heat
On the opposite end of the spectrum, heat therapy can be equally powerful for recovery and relaxation. It soothes sore muscles, improves blood flow and even helps the body release heat shock proteins, which promote cellular repair. Devices like infrared saunas can enhance detoxification, reduce stress, increase circulation and improve cardiovascular health.
Sit in a sauna set between 120 and 150 degrees for 15 to 45 minutes. Start at the lower end of the time range if you’re new to this. Hydrate with both water and electrolytes before and after, because sweating buckets is a given.
Hot baths with epsom salts can also relax muscles, reduce stress, promote better sleep and even help with minor aches and pains. Just fill the tub with warm, but not scalding water and add one to two cups of epsom salts. Epsom salts are rich in magnesium, which can aid in muscle recovery and relaxation, making your soak even more beneficial. Soak for 20-30 minutes, and light some candles if you’re feeling extra fancy.
Contrast therapy
This hot-cold cycling for the brave and bold can reduce muscle fatigue, improve circulation and give your nervous system a fun little rollercoaster ride. Cycle between three to five minutes in a hot sauna or warm shower (about 100-120 degrees) and 30 to 60 seconds in a cold plunge (50-60 degrees). Repeat the cycle three to four times. This method is great for recovery and can leave you feeling like a superhero by the end.
Hot or cold: Which one’s for you?
If you’re dealing with inflammation or need a mental edge, cold therapy is your best bet – and it makes for a great conversation starter. If relaxation and muscle recovery are your goals, heat therapy will be your new best friend. And if you’re feeling extra ambitious? Alternate between the two with contrast therapy for the best of both worlds.
So, whether you’re braving an ice bath at dawn or sweating it out in a sauna, one thing’s for sure: Your body and mind will thank you. Now, if you’ll excuse me, it’s time for my daily plunge into self-imposed shock therapy. Cheers to health, resilience and the pursuit of extremes.
A note: If you experience any dizziness, lightheadedness, nausea or major blood pressure fluctuations, stop the therapy immediately and call for medical attention if necessary. As with any change in a wellness routine, contacting your physician is always recommended.
