Ice Baths vs. Infrared Saunas: The Cold Truth

Confused about whether or not to take a cold dip in an ice bath vs sweating it out in an infrared sauna? You're not alone! An ice bath and an infrared sauna have health benefits that are defying today's perspective on alternative medicine, improving the longevity and quality of life for many.

But which is better? In today's blog, we will look at the scientific benefits of ice baths, compare them to the benefits of saunas, and answer the question once and for all – what is better: ice bath vs sauna?

Exploring the Benefits of Infrared Sauna and Ice Bath

Infrared sauna health benefits can help with detoxification and weight loss, as well as provide stress and pain relief, improve muscle recovery, boost cardiovascular health, reduce inflammation, promote relaxation, and even help with diabetes support. You may also notice an improvement in the health and appearance of your skin due to increased elastin and collagen production.

These are just some of the many benefits that infrared saunas provide, making them a popular self-care option for boosting immunity and promoting overall well-being. But how do they stack up against the benefits of an ice bath?

What are the Benefits of an Ice Bath?

Do you know that immersing yourself in cold water can have many health benefits? Here is a list of 8 ways in which cold water immersion can improve your well-being:

1. Faster muscle recovery: After a tough workout, a cold plunge can help you recover faster by improving sprint speed and reducing muscle damage markers like creatine kinase.
2. Better mental health: Cold exposure has been linked to a potential anti-depressive effect, helping reduce symptoms of depression. Winter swimmers have reported improved mood, reduced tension and fatigue, enhanced memory, and more energy.
3. Less risk of injuries: Cold plunge can help prevent injuries and keep athletes performing at their best during periods of physical stress by supporting faster recovery and reducing muscle damage.
4. Reduced inflammation: Ice cold water activates adaptive responses that help decrease inflammation levels, enhance immune system responses, and provide cardio-protective effects.
5. Pain relief: If you're struggling with conditions like rheumatism, fibromyalgia, or asthma, winter swimming might help you feel better and provide pain relief.
6. Protect your brain: Ice-cold water submersion can promote synapse regeneration and protection, which might help protect against neurodegenerative diseases.
7. Hormonal balance and metabolic effects: Cold plunge can burn fat, increase insulin sensitivity, and decrease insulin concentrations. It can also regulate hormones involved in your body's thermogenesis, lipid metabolism, and browning of adipose tissue (brown fat).
8. Improved blood circulation: Exposure to cold plunges can lead to thermoregulatory adaptations in your body, such as improved blood flow, increased cold-induced thermogenesis, and temporary habituation of thermal sensation and comfort.
9. Cardiovascular health: Cold plunges can help decrease cardiovascular risk factors, increase cardiovascular health markers, and contribute to an adaptive process that normalizes blood pressure responses.

It's clear that a cold plunge routine can offer numerous health benefits, from improved blood circulation and hormone balancing improvements to temporary adjustments in the body's response to cold, the advantages are significant.

Are you a sauna-before-ice-bath or an ice-bath-before-sauna person? Discover the pros and cons of both in our latest blog, backed by the research of hormetic stress expert Dr. Susanna Søberg!

Let's take a closer look at the science behind some of these wonderful benefits.

Health Benefits of Cold Therapy: The Science Behind Ice Baths

Although taking a dip in an ice-cold bath may sound daunting, the numerous health benefits of cold plunging are too great to ignore.

Recent research has shown that exposing the body to cold temperatures results in certain physiological adaptations that enhance overall health and well-being.

From the promotion of brown adipose tissue formation and metabolism-boosting to the stimulation of adiponectin production, cold plunging is a powerful practice with potential health benefits.

Furthermore, regular winter swimming can lead to greater comfort with the cold sensation and promote better blood flow and vasodilation for improved cardiovascular health.

In this section, we will delve deeper into the science behind ice baths and explore their numerous health benefits in detail. So, let's take the plunge and explore the science of cold plunging!

Ice Bath Effects on Hormone Health

Recent studies indicate that taking regular dips in cold water can positively impact various hormone systems in the body.

Ice baths aid in regulating the body's stress response by reducing levels of adrenocorticotropic hormone (ACTH) and cortisol. These hormones are markers of stress, and decreased levels indicate a lessening of the pituitary-adrenal cortex axis response.

Additionally, regular cold water exposure increases norepinephrine, which may play a role in lowering pain and increasing cold tolerance.

Swimming in the winter on a regular basis has been found to improve insulin sensitivity. This means it can help your body use glucose more efficiently and maintain healthy blood sugar levels by decreasing insulin concentration.

Immersing oneself in cold water can prompt the body to produce heat without shivering, which in turn may lead to higher levels of adiponectin. This hormone helps safeguard against age-related illnesses and insulin resistance.

The research indicates that taking ice baths can help with hormone health by reducing cortisol and ACTH levels, increasing norepinephrine, improving insulin sensitivity, and increasing the production of adiponectin; this can result in an enhanced feeling of well-being.

Benefits on the Nervous System from Ice Baths

Cold plunge isn't just good for the body, it could also be beneficial for your nervous system. While more research is needed to fully understand its effects, animal studies show that cold plunging may enhance neural connectivity.

The study discovered that cold-shock proteins, specifically the RNA binding protein (RBP3), could aid in synapse regeneration in mice with neurodegenerative diseases such as Alzheimer's when exposed to cold temperatures. This indicates that cold plunging may have the potential as a protective treatment for neurodegenerative illnesses in humans.

In rats, the combination of stem cell transplantation and cold-water swimming has shown even more significant functional recovery following peripheral nerve damage compared to stem cell transplantation alone.

These studies suggest that cold immersion may offer benefits for nervous system health and enhance neural connectivity, promoting optimal health and well-being.

Stress and Inflammation Reduction Benefits from Ice Baths

Studies indicate that regular CWI can decrease inflammation levels, as evidenced by lower levels of inflammation seen in centenarians compared to the elderly population.

Cold-water immersion (CWI) can boost metabolic rate and cause plasma catecholamine concentrations to rise, which can have a positive effect on the immune system. Studies suggest that CWI may also have anti-inflammatory effects by altering oxidative stress markers and offering cardiovascular protection. Furthermore, winter swimmers who undergo CWI have experienced alterations in their immune system responses, such as higher levels of interleukin (IL)-6 and a range of lymphocyte populations.

CWI has been shown to have conclusively beneficial effects for reducing stress and providing anti-inflammatory effects. It has also been found to promote overall well-being and offers promising impacts on immune system function.

As we explore the contrasting yet complimentary benefits of ice baths and infrared saunas, there's an underlying concept that enhances the efficacy of both - hormetic stress.

This biological principle is crucial in explaining how our bodies react to extremes of cold and heat. But what exactly is hormetic stress, and how does it amplify the benefits of both ice baths and infrared saunas?

In our newly published blog post, "What is Hormetic Stress?", we delve into this fascinating concept, elucidating its role in health and wellness.

If you're curious about the science behind your sauna sessions or ice bath routines, we invite you to explore this new post.

Discover the power of hormesis and learn how it can elevate your recovery and wellness journey.

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Ice Bath Benefits for Mental Health

Though it causes extreme stress, some people choose to practice a cold plunge routine for its potential benefits to mental health.

Regular winter swimming can be uplifting and enjoyable while also potentially improving one's mental well-being, as research prompts that it can release beta-endorphins and synaptic noradrenaline in the brain, which can help with brain development and positive mental health.

According to studies, exposing oneself to cold water regularly can effectively alleviate symptoms of depression and even act as an antidepressant. It has been observed that individuals who regularly swim during the winter months report experiencing improved mood, reduced tension and fatigue, enhanced memory, and increased energy levels.

Cold may even provide pain relief for conditions such as rheumatism, fibromyalgia, and asthma. These findings highlight the potential of cold water immersion as a therapeutic practice for psychological well-being, promoting positive mental states.

Ice Bath Benefits for Muscle Recovery and for Athletes

Taking ice baths after intense physical activity has the potential to enhance muscle recovery and boost athletic performance.

According to research, taking part in cold water immersion after exercising can help prevent injuries and speed up the recovery process. In a study conducted by Leeder et al. on athletes, those who did CWI after exercise had better recovery. This was evident by improved sprint speed 24 hours later and reduced levels of creatine kinase (CK), an indicator of muscle damage. It is believed that the decrease in CK is due to the reduced muscle blood flow caused by CWI, which helps reduce muscle damage.

Furthermore, other studies have supported these discoveries, indicating that cold water immersion (CWI) is effective in lowering muscle metabolic activity while still supplying the required tissue oxygenation for appropriate muscle rehabilitation.

By including CWI in their exercise regimen, athletes could experience quicker recovery times, and less muscle damage, and thus sustain their performance levels during training and competitions.

Ice Bath Effects on Cardiovascular Health

Regular cold water immersion (CWI) has numerous benefits, including positive effects on several key cardiovascular risk markers. Regular cold-water immersion (CWI) has been shown to reduce risk factors associated with poor cardiovascular health, such as the apolipoprotein B/apolipoprotein A1 ratio, plasma homocysteine levels, and oxidative stress markers. Though the first exposure to cold water may cause a temporary increase in heart rate and blood pressure, the benefits of regular CWI outweigh this initial response.

Adapting to cold-water exposure can enhance cardiovascular health by increasing various markers of cardiovascular well-being, such as triiodothyronine levels, paraoxonase-1 activity, and zinc concentration. While initial exercise in cold water may elevate cardiac troponin levels, there is no evidence suggesting an amplified risk of acute coronary syndromes.

Furthermore, regularly undergoing cold water immersion (CWI) does not cause a persistent increase in blood pressure. In fact, it may even lead to an adaptive response that helps regulate blood pressure. Given these advantages, it is evident that CWI can enhance cardiovascular health and provide protective effects for the heart.

Benefits of Hot Sauna Vs Ice Bath: Which is Better?

Both sauna use and ice baths are equally effective in promoting better health outcomes; there is no superiority of one over the other. Similarly, both extreme heat therapy and cryotherapy can provide equally significant health benefits. This is because the body's physiological response to heat stress and cold stress, referred to as hormetic stress, is similar.

Ice baths expose the body to very cold water for a short period, which can temporarily improve the body's response to cold and enhance cardiovascular health. Meanwhile, sauna sessions expose the body to high temperatures that promote relaxation, enhance cardiovascular health, and reduce inflammation while detoxifying the body. Infrared saunas may be preferable for people who cannot tolerate extremely cold water or prefer warmth.

Choosing between ice baths and sauna visits ultimately depends on one's personal preference and desired health outcomes. Both practices offer potential benefits for physical and mental well-being and can be a valuable addition to any health routine. Whether one prefers the energising jolt of an ice bath or the calming heat of a hot sauna session, taking the time to prioritise self-care for one's body and mind is always beneficial.

Which Therapy is More Effective for Different Purposes?

Currently, there are no studies available that compare the effectiveness of ice baths and infrared sauna treatments for specific health outcomes; therefore, we cannot determine which type of therapy is more effective for each identical health benefit. When looking for therapy, choose one that is more convenient and reliable to help improve your health outcomes. Consider your personal preferences, as the therapy you like is likely to be the most effective for you.

The Pros and Cons of Ice Bath Vs Infrared Sauna

Pros of Ice Bath:

• Provides many health benefits in a short period of time
• Cheap and readily available to try (cold shower, bathtub with ice, swimming in winter)

Cons of Ice Bath:

• Can be very unenjoyable and sometimes painful
• Can be messy

Pros of Infrared Sauna:

• Provides many health benefits in an enjoyable and relaxing experience
• Simple and easy to use

Cons of Infrared Sauna:

• Can be expensive
• Takes at least 15-25 minutes

Incorporating Sauna Use and Ice Bath into Your Routine

Consider exploring the benefits of contrast therapy to improve your health and well-being. This involves alternating between cold water immersion and regular sauna sessions, which can provide a range of benefits beyond what one might experience from either practice alone.

In this section, we will explain the science behind contrast therapy and discuss the advantages of using ice baths and infrared saunas together. Let us begin exploring the power of contrast therapy!

What is Contrast Therapy?

Contrast therapy, also known as hot-cold therapy, has been used for centuries by various cultures for physical, emotional, and spiritual healing. This ancient wellness practice involves alternating between extreme heat like traditional saunas and cold treatments, with the aim of stimulating invigoration and creating balance within the body.

Many cultures have used natural environments for their hot-cold therapy, such as Nordic cultures which alternate between sauna use and cold bathing. Today researchers have discovered numerous benefits to this therapy as outlined earlier.

The science behind contrast therapy lies in the alternating constriction and dilation of blood vessels, which promote all of the wonderful benefits of both infrared saunas and ice baths.

What are the Benefits of Contrast Therapy?

Using ice baths and sauna sessions together exposes the body to two different environments that can cause different physiological responses. This type of temperature change can activate the body's adaptive response, leading to better stress management, improved recovery time, and possibly a stronger immune response.

Additionally, the mental benefits of combining these practices may include increased relaxation, better sleep quality, and an improved overall sense of mood. The unique combination of hot-cold treatments in contrast therapy has shown remarkable results and offers a multitude of advantages that can take wellness to a whole new level.

6 steps to use Ice Baths with Infrared Saunas

Here's a step-by-step guide on how to use ice baths and infrared saunas together:

1. Start with a warm-up: To prepare your body for the contrast, begin with a five to ten-minute warm-up routine. You can do light exercise or stretching before moving on to the ice bath.
2. Take a dip in the ice bath: Submerge your body in cold water for 30 seconds to a minute. Remember to breathe deeply and focus on your breath to counteract the cold shock. Gradually build up to longer periods.
3. Spend time in the infrared sauna: After your ice bath, spend approximately 15 to 20 minutes inside an infrared sauna, allowing your body to relax and acclimate to the warmth. Relax and enjoy the experience.
4. Repeat the contrast: After completing your sauna session, return back to the ice bath for another 30 seconds to a minute.
5. Cool down: Finally, end your contrast therapy by cooling down gradually. You can do this by drinking water and spending time in a cooler area.
6. Repeat as necessary: Stick with this routine as part of your regular wellness routine for up to three sessions per week.

To make the most of contrast therapy, it is important to listen to your body and adjust the timing and temperature to your comfort level. If you are new to this therapy, start with shorter sessions and increase the time gradually. Don't forget to stay drink water during and after sauna, and seek advice from your doctor if you have any underlying health conditions. With regular practice, contrast therapy can help boost your well-being and improve your quality of life.

What's the difference between cold shock proteins and heat shock proteins?

Both heat shock proteins and cold shock proteins are examples of stress proteins that help the body during times of stress. Stress proteins are proteins that help the body maintain balance by helping with protein folding, assembly, and transport within cells.

Heat-shock Proteins

Heat shock proteins are a well-researched type of stress protein that are present in various tissues, including skeletal muscle. They are known to be triggered in response to heat stress and not in response to cold stress. The level of heat shock proteins that increase during exercise is influenced by the individual's fitness level and the type of exercise they engage in.

Cold-shock Proteins

In comparison, CIRP and RBM3 are the only two known cold shock proteins, and their response to stress in humans has not received much attention in the literature. A recent study discovered that cold shock proteins decrease during exercise; however, it is still uncertain how they benefit the human body. The precise purpose of these cold shock proteins has yet to be comprehensively understood.

FAQs: Sauna Vs Ice Bath

Is it better to sauna or ice bath?

It is better to use a sauna than an ice bath if you prefer a comfortable and relaxing experience. However, it may be better to take an ice bath than to use a sauna if you would like a quick, awakening experience. Using a sauna may make you more relaxed and calm, while taking an ice bath may make you more alert and motivated.

What should you do first ice bath or infrared sauna?

To get the most out of your ice bath, it is recommended to use an infrared sauna beforehand as it can help quickly increase your core body temperature. Once your core temperature reaches its maximum, then you should use the ice bath.

Is it better to do a cold plunge then sauna or sauna then cold plunge?

It is better to use a hot sauna followed by cold exposure than to use cold exposure prior to a hot sauna. This is because using a cold plunge first will reduce your core body temperature, making it difficult for your body to increase the temperature enough to get the desired benefits from the hot sauna.

Which is better after a workout sauna or ice bath?

After a workout, it is better to use a hot sauna instead of an ice bath because a hot sauna will reduce delayed onset muscle soreness, and muscle fatigue and promote nutrients for muscle growth. Using an ice bath after a workout will cease any inflammation and prevent muscular growth.

How long should you stay in the sauna and ice bath?

How long you should stay in a sauna for benefits is a minimum of 25 minutes, and how long you should stay in an ice bath is a maximum of 5 minutes.

Why is cold water good after sauna?

Cold water is good after a sauna because it drastically lowers the body temperature, constricting blood vessels and causing the blood flow to push towards the internal organs such as the liver and kidneys. This is beneficial because all of the metabolic waste material and toxins captured by the blood during a sauna session are flushed through the body's natural detoxification pathways.

How do you alternate a sauna and cold plunge?

To alternate between a sauna and a cold plunge, simply use the sauna first until the temperature becomes unbearable, then hop into the cold plunge until the cold becomes bearable, and repeat multiple times.

How often should you do a sauna and cold plunge?

Research suggests that you should do a sauna and cold plunge at least 3 times a week to receive the optimal amount of benefits from both heat therapy and cold therapy.

Safety Considerations of Using Contrast Therapy

It is important to be cautious and mindful of your body's reactions when incorporating contrast therapy into your routine.

Starting with short hot or cold therapy is crucial. It's best to increase the duration gradually. When immersing yourself in cold water, avoid jumping in suddenly and instead submerge your body slowly.

Before using traditional saunas and infrared saunas, make sure to hydrate yourself sufficiently, and after exiting, cool down with water and spend time in a cooler environment.

If you have any health problems, such as high blood pressure, heart disease, or diabetes, talk to your doctor first. You should also avoid extreme temperatures. With the right preparation and monitoring, contrast therapy can be a good way to take care of yourself.

Ending the debate: Ice Bath Vs Infrared Sauna

When it comes to hot and cold it is undoubtedly agreed upon that infrared saunas and ice baths are the two best tools to practice these therapies.

Heat therapy is known to widen blood vessels, increasing blood flow and heart rate, providing effects similar to those of a moderate cardio workout. This increased blood flow not only promotes muscle growth through the enhancement of heat-shock proteins regulating human growth hormone, but it is also an effective way to reduce muscle soreness.

Exposure to heat, such as traditional saunas heat, has metabolic benefits, such as increasing white blood cells similar to a mild fever and increasing red blood cells or oxygenated blood for muscle relaxation. Additionally, infrared saunas provide the opportunity to burn extra calories in order to lose weight and calm the sympathetic nervous system; thus, it is easy to see why they are the preferred wellness tool of the 21st century.