The Science-Backed Benefits of Contrast Therapy: Alternating Between Heat and Cold for Enhanced Wellness
At Meraki Health, we’re committed to offering therapeutic practices grounded in science and designed to rejuvenate the mind and body. One of the most powerful methods we incorporate into our wellness routines is contrast therapy, which combines the heat of a sauna with the invigorating chill of cold water plunge. This age-old practice has been celebrated for its diverse benefits, and research increasingly supports its use for cardiovascular health, recovery, immune function, and mental clarity. Here’s a closer look at why switching between hot and cold could be an essential addition to your wellness journey.
Contrast therapy is an age-old practice that has been celebrated for its diverse benefits
Boosting Circulation and Cardiovascular Health
One of the key benefits of contrast therapy is its profound impact on circulation. When you move between the heat of a sauna and cold immersion, your blood vessels expand and contract in response to the temperature changes. This process, known as vascular exercise, enhances blood flow throughout the body, which can improve cardiovascular function. Research published in the European Journal of Preventive Cardiology found that alternating heat and cold therapy can reduce blood pressure, enhance blood vessel elasticity, and support overall heart health (Heinonen et al., 2017).
The cardiovascular benefits are even more pronounced in individuals who use contrast therapy regularly. A study published in JAMA Internal Medicine linked consistent sauna use followed by cold immersion with a reduced risk of cardiovascular diseases. This combination mimics moderate exercise by increasing heart rate and promoting circulation, which helps maintain healthy blood vessels over time (Laukkanen & Laukkanen, 2018). For those looking to support heart health, contrast therapy provides a powerful yet relaxing way to keep your cardiovascular system in top condition.
Research published in the European Journal of Preventive Cardiology found that alternating heat and cold therapy can reduce blood pressure, enhance blood vessel elasticity, and support overall heart health
(Heinonen et al., 2017).
Enhanced Muscle Recovery and Reduced Soreness
For athletes and active individuals, contrast therapy offers significant benefits for muscle recovery and pain relief. The heat of the sauna promotes muscle relaxation and helps reduce stiffness, while the cold immersion reduces inflammation by constricting blood vessels. This alternation is especially beneficial after intense workouts, as it accelerates the removal of metabolic waste products like lactic acid from the muscles. A meta-analysis published in Sports Medicine concluded that cold-water immersion, especially when paired with sauna, can significantly reduce muscle soreness and improve recovery time after strength, power, and endurance exercises (Boereboom et al., 2022).
Notably, this recovery process is aided by the “vascular flush” effect, where the cold constriction followed by heat-induced dilation helps bring oxygen-rich blood to fatigued muscles. Athletes who regularly practice contrast therapy report feeling less sore and more prepared for their next workout session, making it a valuable recovery tool for anyone leading an active lifestyle.
A meta-analysis published in Sports Medicine concluded that cold-water immersion, especially when paired with sauna, can significantly reduce muscle soreness and improve recovery time after strength, power, and endurance exercises
(Boereboom et al., 2022).
Detoxification and Immune Support
Sweating is one of the body’s primary methods for removing toxins, and the intense heat of a sauna can stimulate this detoxification process. By combining sauna sessions with cold immersion, you not only enhance the detoxifying effects but also bolster your immune system. Research in the Archives of Environmental Contamination and Toxicology has shown that sweating helps eliminate impurities, including heavy metals and environmental toxins, which can contribute to a more balanced internal environment (Rodushkin et al., 2010).
Furthermore, cold immersion has been found to activate immune cells, increasing the production of white blood cells and stimulating the release of norepinephrine, a hormone that plays a critical role in immune regulation. A study in the Journal of Applied Physiology indicated that participants who practiced regular cold exposure had a more robust immune response, helping them to resist illnesses more effectively (Brenner et al., 1999). The combination of sauna and cold exposure thus primes your immune system and helps you stay resilient in the face of common illnesses.
Mental Clarity and Mood Enhancement
Contrast therapy isn’t just beneficial for the body—it can also profoundly impact the mind. The rapid shift between hot and cold stimulates the release of neurotransmitters like endorphins and dopamine, which elevate mood and improve mental clarity. Research highlights that the cold shock response activates the sympathetic nervous system, triggering the release of norepinephrine and other “feel-good” chemicals that enhance focus, mood, and resilience (Moret & Briley, 2011).
This mental boost can be particularly helpful in managing stress. By creating a sensory contrast between the heat of the sauna and the chill of cold water, your body undergoes a "reset," which helps regulate cortisol levels and encourages relaxation. In the peaceful environment of a sauna followed by cold immersion, you have the opportunity to reconnect with yourself, experience reduced anxiety, and find clarity amid the bustle of daily life.
Supporting Cognitive Function and Longevity
Emerging research even suggests that contrast therapy may support brain health and cognitive function as we age. Alternating heat and cold exposure has been linked to improved blood flow to the brain, which is essential for maintaining mental sharpness. A study published in JAMA Internal Medicine found that frequent sauna use was associated with a reduced risk of neurodegenerative diseases, such as Alzheimer’s and dementia. The researchers concluded that improved circulation and the release of protective proteins during sauna sessions could play a role in preserving cognitive function (Laukkanen et al., 2015).
By incorporating cold immersion, you further enhance these effects. The cold shock response helps stimulate cold shock proteins, such as RBM3, which are known to support neuron health and potentially protect against cognitive decline. Regular contrast therapy sessions can thus promote a long-term sense of mental clarity and resilience, contributing to both immediate focus and long-term cognitive health.
A study published in JAMA Internal Medicine found that frequent sauna use was associated with a reduced risk of neurodegenerative diseases, such as Alzheimer’s and dementia. The researchers concluded that improved circulation and the release of protective proteins during sauna sessions could play a role in preserving cognitive function
(Laukkanen et al., 2015).
Experience the Power of Contrast Therapy
At Meraki Health, we believe in the power of contrast therapy to restore, rejuvenate, and rebalance. By alternating between the warmth of a sauna and the invigorating chill of cold plunge, you can harness benefits that support the heart, muscles, immune system, and mind. Whether you’re an athlete seeking faster recovery, a professional aiming for mental clarity, or someone looking to support overall wellness, contrast therapy provides a scientifically backed way to enhance both physical and mental well-being.
Embrace the transformative effects of contrast therapy at Meraki Health. With each session, you’ll not only recharge your body but also unlock new levels of resilience and clarity. Step into a balanced, revitalised version of yourself—ready to take on life with renewed energy.
Meraki Health’s contrast therapy suite, at our Aberdeen branch
References
Boereboom, C.L., Bourgois, J.G., Hettinga, F.J., & Arnold, J.B. (2022). Effects of cold-water immersion on recovery of physical performance and muscle soreness following strength, power, and endurance exercise: A systematic review with meta-analysis. Sports Medicine, 52, pp. 1533–1553.
Brenner, I.K.M., Castellani, J.W., Gabaree, C., Young, A.J., Zamecnik, J., & Shephard, R.J., et al. (1999). Immune changes in humans during cold exposure: Effects of prior heating and exercise. Journal of Applied Physiology, 87(2), pp. 699–706.
Heinonen, I., Laukkanen, J. A., & Kujala, U. M. (2017). Effects of sauna bathing on blood pressure and vascular function. European Journal of Preventive Cardiology, 24(16), 1780-1788.
Laukkanen, J., Khan, H., Laukkanen, T., & Zaccardi, F. (2015). Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA Internal Medicine, 175(4), pp. 542–548.
Laukkanen, J.A., & Laukkanen, T. (2018). Sauna bathing: A health routine that may reduce the risk of hypertension, cardiovascular disease, and dementia. Mayo Clinic Proceedings, 93(8), 1050–1058.
Moret, C., & Briley, M. (2011). The importance of norepinephrine in depression. Neuropsychiatric Disease and Treatment, 7(Suppl 1), pp. 9–13.
Rodushkin, I., Genuis, S.J., Birkholz, D., & Beesoon, S. (2010). Blood, urine, and sweat (BUS) study: Monitoring and elimination of bioaccumulated toxic elements. Archives of Environmental Contamination and Toxicology, 61(2), pp. 344–357.