Opposites Attract: Cold Plunges and Saunas
Explore the wellness world’s newest hot and cold craze as we dive into the benefits and science behind contrast therapy.
Contrast therapy, which is most often done through a series of cold plunges and sauna sessions, is a therapeutic technique that involved alternating between hot and cold temperatures to promote health benefits. In the past few years, the health and wellness world has seen a surge in the popularity of incorporating cold plunging and sauna sessions into weekly and even daily routines. If you walk around almost any neighborhood in Austin, you will see backyards studded with sleek stainless steel cold tubs and beautiful wooden barrel saunas. While seemingly new trends, these practices have roots in ancient cultures. The Greeks and Romans used cold baths for health benefits and as part of their bathing ritual. In Nordic cultures, cold plunging would be paired with sauna sessions as they were believed to enhance well-being and strengthen community bonds. In Latin America and the Caribbean, cold plunging is part of spiritual and healing practices in order to clear negative energy and improve mental clarity. Saunas originated in Finland back in 2000 B.C and the concept spread globally growing to hold a significant place in many cultures for both their health benefits and as social and communal spaces.
The earliest saunas were often constructed from rocks and logs and heated by a central fire. They were typically heated for over ½ a day before use and would provide up to 12 hours of heat once it was ready. These first saunas were called “sauvu saunas” or “smoke saunas” given there was not chimney therefore the inside was extremely smokey. A far cry from the high tech, infrared saunas of modern times.
Around 3500 B.C, one of the oldest medical documents, the Edwin Smith Papyrus, was uncovered and detailed the therapeutic use of cold. The ancient Romans were known for their elaborate bathing houses that often included a frigidarium, or a cold water bath, where bathers would plunge after hot and warm baths to invigorate the body and spirit and treat various conditions. Hippocrates documented the use of cryotherapies in ancient Greece to improve health and recovery. In the 1960s D. H. Clarke showed cold-water immersion’s benefits for post-exercise recovery. Cold plunges were also acts of endurance and vitality in ancient cultures, mirroring many of the modern-day ideas around the practice.
So what about cold plunging and saunas has made it all the rage in recent years and made purchasing these take often months on a waitlist? Modern studies have shown a number of health benefits associated with cold plunging and saunas, such as, improved circulation, reduced muscle soreness, enhanced immune system, and better mental health.
Sauna Benefits
Cardiovascular health – regular sauna use is associated with improved heart health, increasing heart rate and improving circulation, similar to moderate exercise. It has been linked to reduced risk of high blood pressure, heart disease, and fatal cardiovascular events.
Pain relief – saunas can help relieve pain and improve mobility in individuals with arthritis and fibromyalgia. The heat helps reduce muscle tension and joint stiffness.
Respiratory function – saunas can improve lung function for those with asthma and chronic bronchitis by reducing symptoms and improving breathing capacity
Detoxification – sweating in a sauna can help flush toxins from the body, including heavy metals absorbed through environmental exposure
Skin health – regular sauna use can also improve skin conditions by increasing blood flow, which helps in cell regeneration, cleansing the skin and providing a healthy glow
Immune system – exposure to heat in a sauna can stimulate the production of white blood cells aiding our immune system in fighting off colds and flus
Mental health – the relaxing effects of saunas are shown to decrease stress and anxiety levels and promote better sleep patterns that can help combat depression
Cold Plunge Benefits
Reduced muscle soreness – cold plunging helps alleviate muscle soreness after intense physical activity
Decreased inflammation – regular cold plunging can reduce overall inflammation and aid in quicker recovery from physical exertion
Enhanced circulation – cold plunging causes blood vessels to constrict and dilate, which improves circulation and oxygenation throughout the body
Boost metabolism – exposure to cold water can increase metabolic rate, aiding in weight management and overall metabolic health
Improved mood and reduce stress – cold plunging often improves mood and reduces stress levels, due to the release of endorphins during cold exposure
Enhanced mental resilience – regular exposure to cold water can increase mental fortitude and resilience to stress, potentially providing a calming effect after initial discomfort
With all the above-mentioned benefits, saunas and cold plunges seem to be a no brainer especially for the new hustle culture obsessed generation of biohackers and health nuts. Cold plunge meetings and team bonding exercises have become all the rage in startup world and saunas are now a place where individuals can talk shop and execute business meetings. In fact, this past week I had an informal Pickleball meeting with a few folks in the industry and post workout there was a cold plunge and sauna session option. Candidly, I’m all for moving meetings, especially in this industry of health and wellness, outside the traditional coffee chat or conference room. As investors in the space, it’s important we live and breathe the companies and trends we back, plus it’s a much healthier way to conduct business.
With the rising interest in these practices, there have emerged a number of companies seeking to dominant the landscape. Companies have been producing saunas for years, but recently companies such as Sun Home, Redwood Outdoors, and Higher Dose have created new lines of sauna products such as the barrel sauna and the sauna blanket that are sleek, relatively affordable, and designed to bring the benefits of heat therapy to your home. The consumer cold plunge market is slightly newer, while older clunky ice bath models were only found in athletic training rooms, cold therapy now comes in many forms. Ice Barrel, Plunge, Edge Theory Labs, and The Pod Company all create various versions of cold plunge options ranging from portable blow-up models to sleek stainless steel tubs. Many of these options are still quite pricey and unaffordable for the average consumer, but many luxury gyms are now offering these services with membership, and we are even seeing cold plunge and sauna meet ups where likeminded biohackers offer their hardware to those wanting to participate. And if that still seems like too much of a stretch, there’s always the old fashion polar plunge or heated yoga session to get a taste of these benefits.
The multitude of physiological and psychological benefits coupled with the longevity and disease prevention that contrast therapy through cold plunging and saunas brings are undeniable, and while access to these resources is still reserved for wealthy fitness junkies, we can expect to see a broader adoption of these trends and a democratization of access to them in the coming years. Incorporating these practices into regular wellness routines provides a range of benefits that contribute to our long-term health and overall quality of life.