Last Updated on March 21, 2025 by dev getmilk
In the world of wellness, hot and cold therapy has gained attention for its potential effects on overall well-being. Some individuals, including athletes and wellness experts, incorporate these temperature-based treatments into their routines to support recovery and resilience. But what does the research suggest about these therapies, and how might they fit into a balanced lifestyle?
Greencare Wellness Expert Dean Gladstone, a performance coach and breathwork specialist, incorporates both hot and cold therapy into his training and recovery methods. Here’s a closer look at what current evidence suggests about these practices and how they might be used to support well-being.
An overview of cold therapy
Cold therapy, also known as cryotherapy, involves exposing the body to cold temperatures for a controlled period. This can include ice baths and cold showers. Some individuals use cold therapy as part of their wellness routine, with research suggesting potential effects such as:
- Temporary relief from muscle soreness – Some studies indicate that cold exposure may help reduce muscle soreness and inflammation following physical activity.
- Circulatory response – Exposure to cold temperatures may cause blood vessels to constrict and then dilate, which some suggest may support circulation.
- Mental resilience – Cold exposure may trigger physiological responses that contribute to mental resilience, though individual experiences vary.
Dean Gladstone often incorporates cold therapy techniques, such as cold water immersion, as part of his approach to breath control and recovery.
An overview of heat therapy
Heat therapy, or thermotherapy, involves using heat sources like saunas, hot baths, and heating pads. Some research suggests potential effects such as:
- Muscle relaxation and comfort – Heat exposure may help temporarily relax muscles and improve flexibility.
- Sweating and circulatory response – Saunas, in particular, may promote sweating, which is a natural bodily function.
- Relaxation – Heat exposure may activate relaxation mechanisms in the body, which some individuals find beneficial.
What is contrast therapy?
Contrast therapy alternates between hot and cold exposure, such as moving from a sauna to an ice bath. Some people use this approach as part of their overall recovery and well-being routine. Research is ongoing, and responses to contrast therapy can vary between individuals.
How should you approach hot and cold therapy?
- Start gradually – If you’re new to temperature-based therapy, it may be beneficial to start with brief exposure and assess your comfort levels.
- Monitor your response – Everyone’s body reacts differently at different times; it’s important to pay attention to how you feel during and after each session.
- Seek professional advice – If you have underlying health conditions or concerns, consider speaking with a qualified health professional before incorporating hot or cold therapy into your routine.
While hot and cold therapy is of interest in the wellness space, responses vary from person to person, and more research is needed to fully understand the long-term effects. If you’re curious about incorporating these practices into your lifestyle, consulting with someone experienced in this space such as Greencare Wellness Expert Dean Gladstone can help you explore tailored approaches that align with your well-being goals.
