How can contrast therapy help with reducing inflammation?
Editor’s note
I first became interested in contrast therapy through a Huberman Lab podcast featuring Dr. Susanna Søberg, a specialist in cold therapy and its benefit for mental and physical health. One of my key takeaways was the importance of “ending on cold.”
Ending a contrast therapy session in a hot tub, sauna, or warm shower feels comfortable, but Dr. Søberg emphasizes allowing your body to dry off and warm up naturally. This process helps increase metabolism and stimulate mitochondria in brown fat cells, which play a crucial role in regulating body temperature. Unlike white fat, which is linked to obesity, brown fat has significant health benefits.
One way brown fat is activated is through shivering, which is considered to be “healthy stress” that benefits the body. Of course, excessive shivering should be avoided. Dr. Søberg recommends wearing fewer layers before winter, to encourage mild shivering and increase brown fat levels, and wearing more layers before summer to decrease your brown fat and help you regulate body temperature.
So, at the end of your next contrast therapy session, give your body the love it deserves. End on cold, let yourself warm up naturally, and share your experience in the comments below!
Matthew
Contrast therapy is a type of hydrotherapy where you expose a part of your body or entire body to alternating temperatures. This typically involves exposure to hot and then cold water.
This simple yet interesting approach has been used for centuries to relieve pain, reduce inflammation and speed up recovery. These recovery benefits are the reason why this wellness practice is popular among athletes.
However, even if you aren’t an athlete, you can consider this practice for your chronic pain, inflammation and overall wellness boost. But before incorporating contrast therapy into your lifestyle, you must understand how it works and some necessary factors to consider.
Science Behind Contrast Therapy Working
How contrast therapy works depends on your body’s response to alternating temperatures. The body cycles between vasodilation and vasoconstriction in response to contrast therapy.
Vasodilation
When you expose your body to hot water, the sensory receptors on the skin signal the brain about the hot temperature. The natural response of your body to hot temperature is vasodilation or widening of the blood vessels.
The vasodilation leads to an increase in the blood flow towards the peripheries, like arms and feet, to help release heat.
Vasoconstriction
After leaving the hot water, you step into the cold water bath during a contrast therapy session. The natural response of your body to cold is vasoconstriction or narrowing of the blood vessels. This time, the blood supply to the arms and feet is reduced to conserve heat.
The duration of cold water immersion is relatively shorter. During a complete contrast therapy session, the sequence is continued back and forth for about 20 to 30 minutes.
Improved Circulation
The benefit of regular alternation between vasodilation and vasoconstriction is improved circulation. When vasodilation occurs in a hot water bath, more oxygen-rich blood reaches the muscles, helping to nourish them and support healing.
When vasoconstriction occurs in a cold water bath, it helps push blood back toward the heart. This helps in preventing fluid buildup and keeping circulation steady. Over time, this alternating cycle not only benefits cardiovascular health but also improves overall body functioning.
For a more detailed understanding of how contrast therapy works, we recommend watching this YouTube video by Pain Relief Chiropractic, a dedicated channel that provides pain management tips from Dr. William Holdsworth, an expert doctor:
Benefits of Contrast Therapy for Inflammation
Inflammation is not always negative since it is the natural response of your body against stress or injury. However, when the inflammation doesn’t reduce or becomes chronic, it can lead to several health issues. Research shows that contrast therapy effectively reduces muscle damage, fatigue, and inflammation.
Here are some ways contrast therapy works to reduce inflammation:
Reduces Swelling and Pain
Pain and swelling are two major reasons for developing inflammation. However, if you choose to practice contrast therapy after experiencing pain and swelling, like after a workout session, you can significantly lower the risk of inflammation.
This occurs because of the cold water immersion or vasoconstriction phase of contrast therapy. Studies show that reduced blood supply helps relieve pain and improve swelling, decreasing the risk of developing inflammation.
You can watch this interesting YouTube video below by Precision Movements on how contrast therapy can help relieve pain. Precision Movements is an educational YouTube channel focused on providing science-based pain relief tips.
Removes Metabolic Waste
When muscles work, they produce waste substances like lactic acid, carbon dioxide, and urea. With inefficient removal, these byproducts continue to accumulate and lead to soreness and inflammation.
However, improved circulation from contrast therapy helps resolve this problem. During the hot water immersion or the vasodilation phase of contrast therapy, the blood supply to the muscles increases. Studies show that improved blood supply helps flush muscle waste, lowering inflammation.
Enhances Lymphatic Drainage
The lymphatic system in your body is specialized to remove waste, toxins, and excess fluids. When there is a problem with the lymphatic system, fluid and waste can build up, leading to swelling and inflammation.
Studies show that contrast therapy can stimulate lymphatic flow and help remove toxins from the affected area. Improved lymphatic drainage helps reduce swelling and inflammation. Getting rid of toxins through lymphatic drainage also strengthens the immune system.
Factors to Consider Before Contrast Therapy
Whether your goal is reducing inflammation or boosting overall wellness, it’s important to approach contrast therapy with a thoughtful mindset. We recommend that you consider the following factors before making it a part of your routine:
Listen to Your Body
Every person’s body is unique because of different genetic makeup and exposure to different external factors. This means what works wonders for one person might not be suitable for another.
For any wellness routine, including contrast therapy, start slowly and pay attention to how your body reacts. If you experience any discomfort or if your symptoms worsen, it might be a sign that this therapy isn’t right for you.
Consult with a Healthcare Professional
People with underlying health conditions should talk to their doctor before starting contrast therapy. It is especially critical for people with cardiovascular, respiratory, and skin issues.
Using contrast therapy with these conditions can cause serious problems, like putting extra stress on the heart, making breathing more difficult, or irritating sensitive skin.
Choosing the Correct Temperatures
Since contrast therapy relies on temperature difference, the effectiveness can vary significantly depending on the temperature you choose.
Generally, it is recommended to start with a comfortable, warm temperature followed by a brisk cool temperature. You usually need to try different temperatures and see what feels best for your body. It’s like cooking — you might need to tweak the ingredients a little until you get the perfect taste.
Duration and Frequency
Just like the right temperatures, the right duration and frequency of contrast therapy aren’t the same for everyone. For example, someone else might benefit from daily sessions, while you might find that a few sessions per week are enough.
Conclusion
Contrast therapy is a popular wellness practice for its varying health benefits. This wellness practice depends on the different responses of your body to hot and cold temperatures. One of the most discussed benefits of contrast therapy is its effectiveness in reducing inflammation.
Inflammation typically results from pain, swelling and accumulation of wastes in the affected area. Contrast therapy improves circulation, which helps relieve pain and swelling and clear out the wastes.
There are a few factors that you need to consider to obtain maximum benefit from contrast therapy. This includes your body’s feedback on temperature changes and your overall health condition. Remember, wellness isn’t about doing everything; it’s about doing what works for you.