Uncovering the Health Benefits of Cold Plunge and Sauna Use: Our experience at the Longevity Lounge
Cold plunge and sauna therapy involve exposing the body to extreme temperatures for various health benefits. The popularity of ice baths and sauna use has been steadily rising in recent years as more individuals seek natural ways to enhance their physical and mental well-being. Ice baths, also known as cold water immersion (including lakes, showers, plunges) are favoured by athletes and fitness enthusiasts for their potential to accelerate muscle recovery, reduce inflammation, build mental and physical resiliency and improve performance. On the other hand, saunas are increasingly recognized for their relaxing and detoxifying effects, as well as their potential cardiovascular and immune system benefits.
Before the modern trend of utilizing cold water for health advantages, ancient practices already recognized its benefits. Centuries ago, the ancient Greeks incorporated cold water for therapeutic, relaxing, and socializing purposes. Hippocrates suggested its use to combat fatigue, both physical and mental.
So is committing to ice cold water really worth all the hype? Early and exciting research suggests, yes! However, more research is needed to be conclusive, which is typically the case with most fitness and health practices as results vary amongst different bodies, applications, and goals.
At first, I was skeptical of the cold plunge craze made popular in the last five years by athletes like Lebron James, scientists and doctors like Andrew Huberman, Dr. Rhonda Patrick, and Peter Attia and lifestyle optimizers like Tony Robins and Tim Ferris to now everyday people and workout fanatics sweating and shivering it out. There’s often many questions in the gym about health optimization strategies like hot and cold therapy as the Jolt Fam is eager to learn about how they can live their highest quality life beyond the gym doors. As a personal trainer, I have seen many fitness fads come and go over the last decade from Apple Cider Vinegar gummies, the 12-3-30 workout, fasted training, stairmaster obsessions and more. It’s my job as a personal trainer to help my clients sort out all the fitness information and research we’re exposed to online and through friends, to help empower my clients to make the best decision for their health based on their individual goals, needs and budget.
With many people starting to take the plunge into icy waters, my immediate reaction was “don’t step over a dollar to pick up a dime”. Meaning, if you’re not willing to go for a walk, lift weights or put a vegetable near your face then the ice bath may not be the biggest rock for you to move right now in your fitness and health journey.
However, the current research is clear. There are numerous benefits of cold and hot therapy. So if you’re interested in taking the plunge, it aligns with your goals, fits your budget and schedule, and you’ve mastered your workout, nutrition and sleep strategies then this next step could unlock the next level of your high quality life and resiliency.
OUR EXPERIENCE (CODE: JOLT25 for 25% OFF):
Dustin and I had a great experience with hot and cold therapy at the Longevity Lounge in London Ontario. When Longevity Lounge invited us in to see what the hype was all about, I figured “don’t knock it till you try it”, but I was not incredibly eager to dive into ice cold water. I was pleasantly surprised about how great I felt immediately after including improved energy, mood, and physically. We both were feeling less stress and laughing more, we felt refreshed and a “lightness” to our joints. The benefits were clear and immediate. Not only did we feel better after, but it was also a fun date night for Dustin and I. Being locked in the sauna room was the most “down” time we have had together since our baby Chase was born 7 months ago.
I hate being cold, I was hesitant to get into the cold plunge. There was nothing appealing about getting in that tub despite the benefits I had read about the practice. I can’t even turn the shower water too cold most days and I am not one to jump in the lake even on the hottest summer days. However, I was shocked by how quickly my body adapted to the cold. After ten big deep breaths, I could settle in. The full body exposure paired with the sauna makes the experience enjoyable. Plus friendly competition between Dustin and I to see who could last longer in the cold plunge was extra motivating. Dustin and I attempted 15-20 minutes in the sauna followed by 3 minutes in the cold tub for three rounds and finished on the cold tub (as per the owner Christian’s recommendations for maximum benefits). By the second time in the tub, I was able to forget about the clock and just relax a bit until Dustin reminded me my three minutes was up.
We packed our water bottles and double scooped are electrolytes to drink before and during the sessions. The saunas have Bluetooth to connect to music on your phone or simply just relax and enjoy the peace and quiet (unless you’re with Dustin, then it’s never quiet). You can wear a swimsuit or shorts and a sports bra into the sauna and cold plunge. Be sure to take off any jewelry before getting into the sauna, so you don’t get burned. The Longevity Lounge provided a timer and towel service. You can easily book online and use CODE: JOLT25 for 25% off your first session, five or ten package.
Longevity Lounge is a brand new facility located in North London just 25 minutes from Jolt Fitness @ 2175 Richmond Street. The facility is clean and state of the art with brand new cold tubs, saunas and red light therapy rooms. The owner, Christian, is highly knowledgeable and sharing the education about cold and hot therapies on their social media channels regularly.
“Longevity Lounge is now open and offering a modern approach to help you achieve optimal health and wellbeing. Through the power of traditional sauna, cold immersion, and red light therapy, Longevity Lounge provides you with incredibly effective tools to assist in reaching your health and fitness goals.”
HOW IT WORKS:
The contrasting experiences of the intense cold of ice baths and the relaxing heat of saunas offer a holistic approach to wellness. Whether it's for post-workout recovery, stress relief, resiliency or overall rejuvenation, the appeal of ice baths and sauna use continues to grow as more people discover and embrace the numerous benefits these therapies have to offer.
Cold Plunge Therapy:
Cold plunge therapy typically involves immersing the body in cold water for a short period, often after intense physical activity or heat. Christian, the owner of Longevity Lounge recommended starting with thirty to sixty seconds in the cold plunge. The water temperature at Longevity Lounge was 5 degrees Celcius. This therapy is believed to help reduce inflammation, muscle soreness, and swelling. It may also promote faster recovery after physical exertion and improve circulation. Those seeking quick muscle recovery and potential metabolic benefits often use cold plunge therapy.
Sauna Therapy:
Sauna therapy, on the other hand, involves exposure to high temperatures in a sauna room, typically dry heat with temperatures ranging from 30-40 degrees celsius. Saunas induce sweating, which can help detoxify the body, improve circulation, and promote relaxation. They are also believed to have cardiovascular benefits and boost the immune system. Regular use of saunas is associated with reduced risk of cardiovascular diseases, improved skin health, and potential benefits for respiratory conditions.
Combined Benefits:
When used together, cold plunge and sauna therapy create a contrast in temperatures that can have combined effects on the body. The idea between alternating back and forth from cold to hot is to change the dilation of the blood vessel walls. In the cold water, blood vessels constrict to keep warm blood in the core of your body near your important organs. In the hot sauna, the blood vessels relax and blood rushes through our entire body again. This contrast therapy is believed to enhance circulation, promote muscle recovery, boost immune function, and support overall well-being. Individuals may alternate between cold plunge and sauna sessions to experience the combined benefits of both therapies.
Overall, cold plunge and sauna therapy are popular practices used for their potential health benefits, including improved athletic performance, stress reduction, cardiovascular health, immune system support, and pain relief.
Benefits of Cold Plunge and Sauna Use:
1. Improved Fitness and Athletic Performance:
In a study conducted in 2014, participants who engaged in 10 minutes of cold water immersion at 10°C following high-intensity resistance exercise showed improved recovery in muscle function. The study found that individuals in the cold water group had increased strength in muscle function tests compared to those who had undergone active recovery through low-intensity cycling. This suggests that cold water immersion may be beneficial for athletes requiring multiple training sessions or competitions within the same day. The study concluded that cold water immersion enhances the recovery of muscle function following resistance exercise.
A review of 99 studies in 2018 indicated that using cold water immersion post-strenuous exercise could potentially decrease muscle soreness after workouts, feelings of fatigue, and inflammation. The review highlighted that the most significant impact on reducing inflammation was seen when individuals were immersed in water temperatures below 15°C. The temperature of the Longevity Lounge cold plunge was 5°C.
2. Stress Reduction and Mental Health Benefits:
Research suggests cold exposure initially ignites the sympathetic (fight-or-flight) stress response. Being able to regularly train the ability to adapt to acute stress over time builds a capacity for a more relaxed, parasympathetic state.
One 2018 case study even followed a 24 year old woman in a major depressed state as she immersed in daily cold water swimming. After four months, she was medication free. Some experts theorize that these benefits may be due to a release of feel-good brain chemicals such as endorphins, dopamine and serotonin after cold exposure.
There’s plenty of research highlighting the benefits of deep breathing and mediation practices. One of the key strategies for thriving in the cold plunge is to practice this relaxation state. The deep breathing alone offers stress reduction and mental health benefits and increases when paired with a practice of building a resilient mindset to overcome challenges. Today’s world is comfortable and simple, a click of a button can bring anything we desire to our doorstep, with the world becoming more comfortable, humans lack the basic skills for overcoming challenges and purpose. I believe that regularly challenging yourself through workouts or cold plunge builds more resilient bodies, minds and communities.
3. Metabolic health:
Studies conducted on animals indicate that exposure to cold ignites brown fat tissue to accelerate the absorption of glucose from the blood, potentially contributing to the regulation of blood sugar levels and insulin sensitivity. Additionally, a recent 2022 study focusing on overweight and obese adults discovered that shivering induced by repeated exposure to cold resulted in notable reductions in fasting blood sugar levels and blood lipid levels, highlighting the positive effects of cold exposure on metabolic health markers.
4. Immune System Support:
Through animal research, cold temperatures through regular cold plunges or other cold exposures can enhance mitochondria within cells. This involves the concept that mild stressors can trigger positive biological responses. A stressor like cold exposure can enhance energy production in response to increased demand. This heightened energy production results in improved energy levels and improved resilience to stress. Well-functioning mitochondria can potentially lead to various downstream benefits, including improvements in mental health, longevity, and immune function.
The contrasting practices of cold plunge and sauna therapy offer a comprehensive approach to wellness, catering to various needs such as post-workout recovery, stress relief, resiliency, and overall rejuvenation. The growing popularity of these therapies stems from the multitude of benefits they provide, enticing more individuals to explore and embrace their advantages.
It's important to consult with a healthcare professional before incorporating these therapies into your routine, especially if you have underlying health conditions.
