I recently went to my amazing aesthetician Tara for my regular facial and while sitting in her chair receiving the power and relaxation of her “hands from an angel,” she asked me about my recent Polar Plunge on New Years Day. We talked a little about it and come to find out it’s all very healing and one half of what’s called “Contrast Therapy.” I’ve always believed doing the annual plunge refreshes me and starts my year off fresh but I loved hearing that it’s not just all in my head and something fun to do.
I kinda experienced this last summer when I visited a spa in Albuquerque and fell in love with its adjacent hot tub and cold plunge. So immersed was I in my immersions that until just now I didn’t realize the window above the pools resembles a Zuni turquoise piece. How cool is that?! During my visit, I literally went back and forth…throwing in a wet or dry sauna here and there…and loved every minute of it. I’m still thinking about it.
Now I learn that it was all so very good not just for my mind and my heart, but my body.
The Alo Wellness Club and Alo Moves reports that the healing power of Contrast Therapy has been ceremonially practiced for many years and in many civilizations, from Native American sweat lodges to Greco-Roman public baths to Japanese onsens. In short, both hot and cold therapy have been touted for centuries as beneficial wellness practices for both the body and the mind but now we’re learning that combining them makes a powerful and healing recovery pair.
So, you’ve likely heard of cold plunging (think athletes) and a hot sauna (think spa days), but what exactly is Contrast Therapy? In a nutshell, it’s the practice of alternating between hot and cold immersion; i.e. water. Doing so has a plethora of physical and mental benefits.
How does it work? Without boring you to death with scientific and organic data, the heat part of Contrast Therapy increases circulation and relaxes your muscles while the cold portion constricts blood vessels to decrease inflammation. Together, they work in tandem to bring your body back in balance, especially after a workout or when you’re experiencing bouts of aches and soreness.
What are those benefits? Let’s look at them…
Reduces pain and muscle soreness.
Contrast Therapy you had me at hello with this. A 2013 study of Contrast Therapy found significantly greater improvements in muscle soreness recovery. This leads us to…
Improves post-workout recovery and performance
Another study found that Contrast Therapy resulted in an enhanced rate and magnitude of recovery compared to passive recovery alone. This leads us to…
Promotes injury recovery
We’ve all had them and we see them regularly in sports we watch, but the good news is that a study looking at those with ankle strain (I’m looking at you pickle ballers!) showed that Contrast Therapy, compared to heat alone, reduced swelling faster.
And now for the mental benefits.
Boosts heart health
Alternating between vasodilation (blood vessels expanding) in a hot sauna and vasoconstriction (blood vessels narrowing) in a cold plunge increases your circulation. Better circulation helps regulate blood pressure, increase vascular health, and deliver oxygen-rich blood and nutrients throughout your body.
Reduces stress by releasing feel-good hormones
Cold water immersion releases neurotransmitters like dopamine and serotonin, which contribute to feelings of happiness and pleasure. My Polar Plunge is making more and more sense! Even a single cold-water plunge found a significant improvement in mood and reduction in tension, anger, depression, fatigue, and confusion. Follow it up with a hot jacuzzi and say “aaahhhh!” and read on…
Improves sleep quality
Think about it, relaxed muscles, lower stress levels, and less inflammation make you more comfortable, which makes you better primed for a good night’s rest.
Okay, so this is all well and good if you’re at a spa or have both a pool and hot tub at your house, but what if you aren’t or don’t? No worries! You can mimic it all with what you’ve got. One example would be to take a hot shower followed by a cold bath or rinse off in the shower with cold water. Easy peasy! Take the plunge and jump right in!
On a sidenote, I love this tradition and feel it fits today’s theme perfectly.
Courtesy: Native American Heritage
Beyond Words 