In the search for longer and healthier lives, many people turn to natural therapies such as hot and cold treatments. From ancient sauna practices to modern cryotherapy chambers, these approaches offer a variety of potential health benefits.
Dr. Gregory Duhon, MD, an internal medicine specialist, shares insights into how these therapies may support well-being, though he emphasizes that it’s essential to take a balanced, evidence-informed approach. While there is growing interest in their role in promoting longevity, the scientific evidence remains mixed.
Saunas: The Heat That Heals
Saunas have long been embraced by cultures around the world for their relaxing and restorative effects. Beyond relaxation, some studies suggest that regular sauna use may improve cardiovascular health by supporting better circulation, reducing blood pressure, and improving arterial function. This has led researchers to explore whether sauna bathing could have positive long-term health effects, particularly in relation to heart disease and stroke risks.
“There is some evidence suggesting that saunas can improve circulation and cardiovascular function, which may benefit people managing hypertension,” explains Dr. Duhon. “However, whether this translates into significant longevity gains isn’t yet clear.”
Beyond cardiovascular support, saunas are also popular for promoting muscle relaxation and easing stress, both of which are essential for overall well-being.
Ice Baths: Cold for Recovery and Acute Inflammation
Ice baths have become increasingly popular among athletes for reducing muscle soreness and inflammation after intense workouts.
The cold immersion is believed to help constrict blood vessels, flush out toxins, and reduce swelling, making it a popular recovery method. “Ice baths may be helpful for reducing acute inflammation and speeding up recovery after exercise,” says Dr. Duhon.
Cryotherapy: Promising but Unproven
Cryotherapy, which involves brief exposure to extremely cold temperatures, is a proven method for reducing inflammation, enhancing mood, and accelerating athletic recovery. Practitioners frequently recommend regular cryotherapy sessions, citing benefits such as improved circulation and immune support. While the immediate advantages are well-documented, ongoing research is examining how these effects may influence long-term health.
“Cryotherapy effectively reduces inflammation and stimulates endorphin release, boosting mood and facilitating recovery,” says Dr. Duhon. “Though its impact on longevity isn’t fully confirmed, its short-term benefits are undeniable.”
Dr. Duhon emphasizes that cryotherapy does seem to be a useful tool for reducing inflammation and improving mood. “Even if we don’t have definitive evidence on its impact on longevity yet, the immediate advantages—like faster recovery and enhanced well-being—make it a worthwhile addition for those it resonates with,” he says.
Hot and Cold Contrast Therapy: A Balanced Approach
Hot and cold contrast therapy, in which individuals alternate between heat (like a sauna) and cold (such as an ice bath), is believed to enhance circulation and speed up muscle recovery. The idea is that switching between temperatures creates a “pumping” effect in the blood vessels, potentially supporting better circulation and reducing soreness. However, as with other forms of hot and cold therapy, its impact on longevity remains speculative.
“Alternating between heat and cold may stimulate circulation and offer relief from muscle soreness,” explains Dr. Duhon. “It’s a popular recovery technique.”
Studies indicate that regular use of contrast therapy may also support vascular health by improving circulation efficiency and easing muscle stiffness. While its exact role in long-term health is still being studied, many practitioners believe that the improved recovery it offers contributes to better physical performance and an overall sense of well-being.
Mental Health and Longevity: Relaxation or Stress Trigger?
Saunas and cold therapy are frequently promoted as tools for stress relief, with advocates suggesting that managing stress could lead to better long-term health. Some studies indicate that sauna use may cause a temporary increase in cortisol, the body’s primary stress hormone, even though many people report feeling relaxed after their sessions.
“While saunas may elevate cortisol levels initially, many individuals still experience a sense of relaxation once the session is over,” explains Dr. Duhon. By helping regulate stress levels and promoting relaxation, these therapies may support mental well-being, offering a meaningful addition to wellness routines focused on recovery and overall health.
Conclusion: A Balanced Perspective on Hot and Cold Therapy
Hot and cold therapies offer a range of potential benefits, from supporting recovery and circulation to helping manage inflammation and stress. While these practices can enhance quality of life, their impact on longevity remains uncertain. Dr. Gregory Duhon, MD, encourages individuals to try these therapies if they enjoy them, as long as they are incorporated into a balanced health plan and approved by a healthcare provider.
“Many people feel better after using hot and cold therapies, and that in itself is an important part of maintaining health,” says Dr. Duhon. “However, we need to stay realistic about their limits. If these therapies fit into your routine and support your well-being, that’s great—just keep in mind that we’re still learning about their long-term impact.”