You’ve seen it on social media—someone hopping into a freezing tub of ice water, gasping, grinning, and calling it “invigorating.” Meanwhile, someone else is sitting in a sauna, eyes closed, drenched in sweat and glowing like they just found inner peace. Welcome to the world of temperature therapy: a hot (and cold) wellness trend that’s gaining real traction.
Why People Are Taking The Plunge
Cold plunges, also called cold water immersion, involve briefly submerging your body in water that’s typically between 50- and 59-degrees Fahrenheit. It’s jarring at first, but that shock is part of the appeal.
Here's what the science says:
· Reduces inflammation: Cold temperatures cause blood vessels to constrict, which can decrease swelling and muscle soreness. That’s why athletes have long relied on ice baths for recovery.
· Boosts circulation: When you leave the cold and warm up again, your blood vessels dilate, increasing blood flow and delivering oxygen and nutrients throughout your body.
· May improve mood: Some studies suggest that cold water exposure triggers a flood of endorphins, your brain’s natural feel-good chemicals, helping to ease symptoms of anxiety and depression.
· Trains your nervous system: Regular exposure to cold may help the body handle stress better over time by building resilience in your autonomic nervous system.
However, cold plunges aren’t for everyone. If you have heart conditions, respiratory issues, or certain circulatory disorders, the shock of cold water can be dangerous. It’s important to check with your doctor before giving this trend a try.
The Benefits of Heat Therapy
On the opposite side of the spectrum, heat therapy, including infrared saunas, steam rooms, or even hot baths, has been used for centuries to relax, restore, and rejuvenate.
How heat helps your health:
· Relieves muscle tension: Heat helps muscles relax, making it easier to recover after exercise or physical strain.
· Promotes detoxification: Sweating can help flush out toxins, including heavy metals and environmental chemicals, through your skin.
· Improves cardiovascular health: Time in a sauna can raise your heart rate and mimic the effects of moderate exercise, which may help reduce the risk of high blood pressure and improve circulation.
· Supports mental health: Like cold therapy, heat can help reduce stress and anxiety. The warmth can also encourage mindfulness and deep relaxation.
Some people opt for infrared saunas, which use light to heat the body directly rather than warming the air around you. These are often touted as a gentler, more accessible form of heat therapy that still offers deep detox and relaxation benefits.
Extreme Wellness, the Smart Way
While temperature therapy may sound intense, it can be incredibly beneficial when practiced safely and thoughtfully. And remember, it’s not about proving how long you can stay in a cold tub—it’s about tuning into your body and what it needs to feel balanced.
Our friends at Virtua Health recommend starting with a conversation with your primary care provider before diving in, especially if you have underlying health conditions. Your provider can help you explore whether hot and cold therapy might support your overall wellness goals and offer personalized guidance.
To find a provider near you, or to learn more abou Virtua’s approach to caring for the whole person, visit virtua.org.
Follow Philly’s B101
X | INSTAGRAM | FACEBOOK | TIKTOK | THREADS
Follow Virtua Health
X | FACEBOOK | INSTAGRAM
Related
Related
Related
