The cold water begins the recovery process by constricting blood vessels to reduce
inflammation, muscle soreness, and swelling.
Subsequent immersion into the sauna increases blood flow, delivering vital nutrients
to muscles, promoting relaxation, and facilitating the removal of metabolic waste. As
your body temperature rises, it activates heat shock proteins, which build your body’s
resilience to oxidative stress and pathogens. By protecting cells from stress-induced
damage, heat shock proteins help keep the skin youthful and resilient to aging.
Alternating between heat and cold improves overall circulation and accelerates muscle recovery.
The science...
Endorphin Release
During contrast therapy, particularly in response to cold exposure, the body can release several endorphins. One of the primary endorphins released is beta-endorphin which bind to the opioid receptors in the brain, reducing pain perception and inducing feelings of pleasure and well-being. Beta-endorphin is a powerful natural painkiller and mood enhancer, often associated with feelings of euphoria, commonly referred to as the 'runners' high.
Reduction in Muscle Soreness
Studies have shown that contrast therapy can help reduce delayed onset muscle soreness (DOMS), which commonly occurs after intense exercise. This is achieved through the alternating vasodilation and vasoconstriction of blood vessels, which helps in reducing inflammation and removing metabolic waste products from the muscles.
Inflammation
Reduction
Contrast therapy may help in reducing inflammation markers in the body. The cold immersion phase reduces acute inflammation, while the hot immersion phase helps in loosening muscles and reducing stiffness.
Improved Mental Health
Regular use of contrast therapy has been linked to improved mental health. The endorphin release from both cold and hot immersions can lead to enhanced mood and a sense of well-being. This natural mood boost can help combat symptoms of depression and anxiety.
Enhanced
Recovery
Research indicates that contrast therapy can speed up recovery by improving circulation. The contrasting temperatures promote blood flow, which aids in delivering oxygen and nutrients to muscles while removing blood lactate accumulation. This can result in quicker recovery times between training sessions or competitions.
Performance
Maintenance
Some studies suggest that contrast therapy can help maintain performance levels by reducing muscle damage and fatigue, allowing athletes to train more consistently and at higher intensities.
Enhanced Sleep Quality
By promoting relaxation and reducing muscle tension, contrast therapy can improve sleep quality. Better sleep contributes to overall mental health, as it allows the brain to recover and rejuvenate, leading to better focus and cognitive function during the day.
Improved Perceived Recovery
Athletes often report feeling more recovered and less fatigued after using contrast therapy. This subjective improvement in recovery can enhance psychological readiness for subsequent training or competition.
Youtube & podcast links
Andrew Huberman outlines specific protocols, including minimum exposure times, optimal temperatures, and the best times of day for cold exposure. He also discusses the benefits of cold exposure for enhancing attention, mood, cognitive focus, metabolism, and reducing inflammation.
In this podcast, Dr. Susanna Søberg, a leading expert on Cold Water Exposure, delves into the numerous health benefits of this practice. She explains how intentional cold exposure can reduce stress, enhance sleep quality, and boost both physical and mental health.
Dr. Søberg provides detailed insights into how these benefits are achieved, making the podcast an informative resource on the subject.
