From Saunas to Ice Baths

The Science of Hot & Cold for a Healthier You

Dr. Joe Martin, PT, DPT, OCS

I have to admit, for the longest time I thought of a sauna as a really hot room with a pungent scent of wood where people gathered in a towel for some relaxation and conversation, until I delved in to the research. Wow!! This “leisure” practice known as sauna bathing can actually help you live healthier and extend your life!! The massive collection of very high-quality research studies make it overwhelmingly clear that adding sauna sessions to our weekly routine  can ride neck and neck with the health benefits produced by exercise.

Now, we have seen a surge of social media videos of people putting themselves through what appears to be tortuous dips in tanks or tubs full of cold water and even ice! And we have seen a recent surge in whole body “chambers” or cryo-booths popping up at different facilities across the country.

Well, is it all hype or should we be paying attention?

Believe it or not, it all comes down to stress! Yup, stress that is actually good for us!

You see, when it comes to heat and cold exposure our body considers these “stressors” and responds with “protective” mechanisms which help us “adapt” and become stronger and more resilient. This process is referred to as hormesis. Of course, extreme conditions in terms of temperature and duration of exposure can also cause harm and even lead to death as seen with heat stroke and hypothermia. That’s why it is important to understand proper temperatures, dosages, and frequency of usage for the different types of thermal modalities.

Research has shown that each of these treatments influences the body differently, Let’s run through each of the most common methods:

1. Cold Immersion & Ice Baths

• Benefits: Cold exposure, such as ice baths or cold immersion, can reduce inflammation, improve circulation, and boost immune function. Regular cold exposure has been associated with increased resilience to stress and potential cardiovascular health benefits.

• Mechanisms: Cold exposure activates the sympathetic nervous system, releases norepinephrine, and promotes the production of brown adipose tissue, which can increase metabolism and potentially support weight management.

• Longevity Implications: Some studies suggest that intermittent cold exposure could trigger cell-protective processes, like autophagy, which may support longevity.

2. Sauna

• Benefits: Sauna use has been linked to improved cardiovascular health, reduced risk of neurodegenerative diseases, and enhanced immune response. Studies have shown regular sauna users experience a lower risk of heart disease, stroke, and all-cause mortality.

• Mechanisms: Saunas induce heat stress, which triggers the release of heat shock proteins that protect cells from damage, promote cell repair, and enhance metabolic health. This process may also improve endothelial function, thereby enhancing circulation.

• Longevity Implications: Research, especially from Finland, highlights that regular sauna use (4–7 times a week) correlates with a lower risk of cardiovascular and all-cause mortality, suggesting a role in promoting longevity.

3. Whole-Body Cryotherapy (WBC)

• Benefits: Whole-body cryotherapy is associated with reduced inflammation, muscle recovery, and pain relief. Athletes commonly use it to speed up recovery after intense exercise.

• Mechanisms: Cryotherapy stimulates the release of anti-inflammatory cytokines and reduces pro-inflammatory markers, which can benefit those with inflammatory conditions. However, long-term benefits on metabolic or cardiovascular health are still being studied.

• Longevity Implications: While there is limited direct research on cryotherapy and longevity, the reduction of chronic inflammation—often linked to aging—suggests it may have potential benefits in promoting longer, healthier life spans.

4. Steam Rooms

• Benefits: Steam rooms improve circulation, support respiratory health, and enhance skin health by promoting sweating. Like saunas, steam can aid relaxation and stress reduction, which indirectly supports longevity.

• Mechanisms: Steam rooms induce mild hyperthermia, which increases circulation and may improve detoxification through sweating. The humid environment also benefits respiratory function.

• Longevity Implications: While steam room research is less extensive than that for saunas, their effects on circulation, relaxation, and respiratory health suggest potential longevity benefits.

Summary

• Saunas have the most robust evidence for cardiovascular and longevity benefits.

• Cold immersion and ice baths support immune function, reduce inflammation, and may aid metabolic health.

• Whole-body cryotherapy primarily aids in inflammation and recovery, with more research needed on longevity effects. This method is

• Steam rooms may benefit respiratory and skin health, though their direct link to longevity is less established.

How Much and How Often is SAFE but Also Unlocks the Health Benefits?

**Consult a Healthcare Professional if you have cardiovascular or respiratory conditions OR if you are a beginner to ensure you are practicing thermal initiatives safely!!!  Gradual progressions for temperature levels and duration are highly recommended and NECESSARY for Safety (Ease Into It).

**If you ever feel lightheaded or nauseas you should abort use and consult your Physician.

***ALWAYS stay well hydrated, particularly when you are engaging in Sauna use regularly.

·        Consistency is key!

General/Typical Usage:

Cold Water Immersion

·        50-59 degrees Fahrenheit, 10-15 minutes, 2-3x/week

Ice Bath

·        39-50 degrees Fahrenheit, 1-3 minutes, 1-2x/week

Standard (Finnish) Sauna

·        150-195 degrees Fahrenheit, 15-20 minutes, 2-4x/week

Infrared Sauna

·        110-140 degrees Fahrenheit, 20-40 minutes, 3-4x/week

Whole Body Cryo-booths or Chambers

·        Typically, - (minus) 166  to  - (minus) 220 Fahrenheit, 1-3 minutes (Always consult an expert who operates the specific cryo-chamber you are using for ALL safety methods necessary when using this type of device), 2-3x/week.

Conclusion: 

Thermal treatments each have unique health benefits. Saunas show the strongest evidence for longevity benefits, while cold therapies (immersion, ice baths) and cryotherapy offer valuable anti-inflammatory and recovery benefits.

Regular use of these treatments, especially in combination, may offer complementary effects that support recovery, overall well-being and potentially longevity!!

If you would like to set up a consultation to discuss thermal modality inclusion into your overall routine, feel free to reach out to Dr. Joe at 315.525.6860.