Hot & Cold Therapies

Since ancient times, humanity has tapped into the transformative powers of hot and cold treatments. From the icy waters of Nordic baths to the heat of traditional saunas, these age-old practices have long been revered for their ability to rejuvenate the body, uplift the spirit and promote overall well-being. Yet, it is in more recent years that we have begun to unravel the scientific underpinnings behind their remarkable effects. “We’re discovering that being exposed to heat and cold teaches the body to adapt to stress, so we recover stronger physically and build mental resilience,” explains Dr. Jonathan Leary, a health and wellness expert who founded Remedy Place, a wellness club dedicated to holistic therapies. With this newfound understanding, here, we delve into a side-by-side breakdown of easy ways to leverage temperature – from time-honored rituals to cutting edge technology.

COLD SHOWER
Icy water triggers a cascade of physiological responses, notably a remarkable decrease in inflammation, explains Dr. Leary. Blood vessels constrict, reducing blood flow to inflamed areas and providing relief from swelling and muscle soreness. At the same time, cold showers enhance circulation; when the blood vessels constrict, blood is shunted to vital organs, improving their function. Post-warming up, vessels dilate, boosting overall blood flow, and benefiting your cardiovascular system. Cold contact also triggers the release of endorphins (your feel-good hormones), adrenaline and dopamine, which act as natural painkillers and mood enhancers, plus help you focus. These compounds create a euphoric state, elevating your spirits and making you more energized. Moreover, bathing in low temps has been found to improve sleep quality. The cold lowers core body temperature, promoting relaxation and facilitating deeper rest. The brisk conditions also increase metabolism as the body works harder to increase its core temperature.

FACE PLUNGE IN ICE WATER
Science is suggesting this quick dip has the ability to activate the vagus nerve, according to Dr. Leary. The vagus nerve is a crucial component of the parasympathetic nervous system, which promotes relaxation and counters the effects of stress. When the vagus nerve is stimulated, it slows down your heart rate and breathing, and leads to a feeling of calm. That slow-down also signals to your body that you’re not in crisis and urges you to fully unwind and let go of that on-alert, panicky feeling we all experience in modern life. Additionally, plunging your face in icy water can reduce inflammation as the cold temperature constricts blood vessels, decreasing blood flow. This helps alleviate skin inflammation and redness – it’s a great soother for skin conditions like acne or rosacea.

ICE ROLLERS
These handheld devices, typically made of metal or stone, are rolled over your face, delivering cold temperature to the skin’s surface. That process offers multiple benefits according to Dr. Jeremy Brauer, board-certified dermatologist and founder and director of Spectrum Skin and Laser. First off, it causes blood vessels to constrict and then dilate, which boosts circulation and encourages a healthy complexion. The enhanced circulation also promotes the delivery of oxygen and nutrients to the skin cells, supporting their renewal and rejuvenation. Furthermore, ice rollers help reduce wrinkles and tighten the skin, says Dr. Brauer. The cold temporarily constricts the skin, causing it to appear firmer and smoother. Another bonus: Ice rollers stimulate the lymphatic system. The rolling motion helps facilitate lymphatic drainage, which aids in the removal of toxins and waste products. This lymphatic stimulation can reduce puffiness, minimize redness and improve your overall skin tone.

COLD LASERS
Also known as low-level lasers, these devices work by delivering specific wavelengths of light energy to the skin, explains Dr. Brauer. “The light is absorbed by certain targets, such as pigmentation or blood vessels, triggering a series of cellular responses.” They can improve the appearance of hyperpigmentation and sun damage by zeroing in on melanin and essentially freezing or stunting its production, for example. The light energy also stimulates the generation of new collagen, which helps rebuild and strengthen the skin’s structure, so you look smoother, and more even-toned, with less pronounced scars or blemishes. The anti-inflammatory properties of cold lasers also go towork to reduce redness, calm skin irritation and alleviate inflammatory conditions like acne or rosacea.

CHEMICAL PEEL
The cosmetic procedure involves applying a heat-generating solution to the skin to induce controlled injury, explains Dr. Brauer. This injury prompts the skin to initiate a healing process, triggering collagen production and cellular turnover. As a result, the old skin peels off, and new, healthier skin takes its place. “There are different types of chemical peels, ranging from light to deep, each with varying degrees of penetration and downtime,” Dr. Brauer continues. “Light peels are typically used to treat minor skin concerns like pigmentation, while medium and deep peels target more significant issues such as wrinkles, acne scars and uneven skin texture.” The end result is a more vibrant, youthful-looking complexion.

SAUNA
The primary physiological response to sauna heat is improved circulation, says Dr. Leary. The high temperatures cause blood vessels to dilate, increasing blood flow, enhancing oxygen and nutrient delivery to cells, and promoting tissue repair. The heat also decreases muscle and joint stiffness by helping your body relax, Dr. Leary explains. In addition, hot temps can improve your cardiovascular health by causing your heart rate to increase, mimicking the effects of moderate-intensity exercise. At the same time, saunas can amp up metabolism. As your body works to regulate its temperature, it burns calories. Another benefit: The sauna heat promotes the release of endorphins and activates the body’s natural relaxation response. This can help you feel less anxious, improve your mood and give you an overall sense of calm and well-being.

Furthermore, saunas have been found to positively impact hormone balance. The heat exposure in a sauna session can stimulate the production and release of growth hormone, which is crucial for muscle growth and repair.

WARMING BLANKETS
The gentle heat from these blankets can have positive effects on your circulation and overall well-being, says Dr. Leary. They work by generating a high temperature distributed across your body that promotes vasodilation, causing blood vessels to expand and allowing for increased blood flow. Oxygen and nutrients are then more efficiently delivered to your organs and tissues. As a result, your cardiovascular system, as well as the overall health of your muscles and joints, get a big boost. Improved blood flow can also aid in the removal of waste products and toxins from your body. Additionally, the soothing warmth makes you feel relaxed and relieves muscle tension. It can have a calming effect on your mind, as well. The gentle heat can help soothe anxiety, reduce stress levels and improve sleep quality. Many people find that wrapping themselves in the comforting embrace of a warming blanket before bedtime helps them drift off more easily.

HOT LASERS
These revolutionary skincare devices work by emitting concentrated light energy that is converted to heat and absorbed by specific targets in the skin – like blood and pigment – causing their destruction. As Dr. Brauer explains: Depending on the target, the wavelength of the laser light is adjusted to achieve the desired outcome. Lasers that target blood can eliminate broken blood vessels, redness, and rosacea. Those used for discoloration concerns, such as sun damage, age spots and melasma, hit the excess pigment in the skin, breaking it down into smaller particles that are then eliminated by the body’s natural processes. The heat energy delivered by hot lasers also causes controlled injury, launching a wound healing response that includes the production of new collagen and the removal of damaged cells and debris. In the end, you get skin that’s smoother, firmer and healthier.