Lipman believes that this practice can also have anti-aging benefits. He explains that the stress placed on the body during contrast bathing activates the body’s natural healing mechanisms, which can improve overall health and slow down the aging process.
The combination of hot and cold temperatures in contrast bathing is thought to stimulate collagen production, improve skin tone, and reduce the appearance of wrinkles. Additionally, the increased circulation and cellular recovery from contrast therapy can help promote a youthful glow and improve the overall health of your skin.
Leada Malek, DPT, SCS, agrees that contrast bathing can have anti-aging benefits. She explains that the increase in blood flow and cellular turnover that comes from alternating between hot and cold temperatures can help improve skin elasticity and reduce inflammation, both of which are important factors in aging gracefully.
Overall, while more research is needed on the anti-aging benefits of contrast bathing specifically, the practice has been shown to have positive effects on circulation, muscle recovery, and pain relief, all of which can contribute to a healthier and more youthful appearance.
What to expect when trying contrast bathing
If you’re interested in trying contrast bathing for yourself, it’s important to know what to expect. The process typically involves alternating between hot and cold temperatures multiple times, with each session lasting around 15-20 minutes.
Dr. Lipman recommends starting with a few minutes in a hot environment, such as an infrared sauna, followed by a quick plunge into cold water or a cold shower. Repeat this process several times, gradually increasing the duration of each session as your body becomes more accustomed to the extreme temperatures.
It’s normal to feel a rush of adrenaline and increased heart rate when transitioning between hot and cold temperatures. Some people may also experience tingling sensations or temporary discomfort in response to the extreme temperatures.
Leada Malek, DPT, SCS, advises listening to your body and adjusting the temperature and duration of each session based on how you feel. It’s essential to stay hydrated throughout the process and to avoid staying in either extreme temperature for too long to prevent potential negative effects on your body.
Final thoughts
Contrast bathing is gaining popularity as a wellness practice with a range of potential benefits, from improved circulation and muscle recovery to anti-aging effects on the skin. While more research is needed to fully understand the mechanisms behind these benefits, many experts and enthusiasts swear by the positive effects of alternating between hot and cold temperatures.
If you’re interested in trying contrast bathing for yourself, it’s essential to start slowly, listen to your body, and consult with a healthcare provider if you have any underlying health conditions. With proper precautions and a gradual approach, contrast bathing could be a refreshing and rejuvenating addition to your wellness routine. Lipman recommends starting with shorter durations of hot and cold exposure, gradually increasing the time as your body becomes acclimated. It’s important to listen to your body and not push yourself too hard, as extreme temperatures can be dangerous if not done properly.
In addition to the physical benefits of contrast bathing, the mental benefits are also worth noting. Many people report feeling more focused, energized, and clear-headed after completing a session of contrast bathing. The invigorating effects of cold exposure can help boost mood and improve overall mental well-being.
Overall, contrast bathing is a simple and effective way to improve your health and well-being. Whether you have access to a gym with a cold plunge and sauna, or simply want to end your hot shower with a blast of cold water, incorporating contrast therapy into your routine can have numerous benefits for your body and mind. So why not give it a try and see how it can benefit you? Malek recommends a post-exercise recovery routine that involves alternating between hot and cold water for five to 15 minutes, starting with one minute in a hot bath (95-100 degrees Fahrenheit) followed by one minute in cold water (55-60 degrees). It is important to avoid spending more than a few minutes in the cold water to prevent negative side effects such as cardiac distress.
For those who prefer a more convenient option, companies like HigherDOSE offer at-home infrared sauna experiences with products like the infrared sauna blanket. Clearlight also provides infrared saunas that can be installed in your home, allowing you to enjoy the benefits of heat therapy without leaving your house.
If you’re hesitant to try contrast bathing, Crofton suggests starting with a simple cold water finish to your shower. By ending your hot shower with 30 seconds of cold water, you can gauge how your body responds to the temperature change. If you enjoy the invigorating feeling, you may be ready to explore the full contrast bathing experience.
Whether you choose to immerse yourself in a hot and cold bath routine or opt for an infrared sauna session followed by a cold shower, incorporating contrast bathing into your post-exercise routine can help reduce inflammation, improve circulation, and promote overall recovery. Give it a try and see how it enhances your recovery process.
