Positive Stress

What comes to mind when you hear the word “stress?” If you’re like most people, the first things you imagine probably aren’t overly positive- maybe it’s work deadlines, finances, or your relationships with friends and family. Maybe you imagine the physical sensations that negative stress brings to life in your body. From a young age, most of us are taught that stress is an unpleasant, profoundly negative thing that we should all be seeking to reduce, and for good reason! High levels of negative stress are linked to many physical ailments, including depression, anxiety, ulcers, poor sleep, high blood pressure, and a multitude of other things. But, not all stress is bad.

You’ve probably heard the phrase, “what doesn’t kill you makes you stronger,” and when applied correctly, there’s actually a lot of truth to that idea. The right type and amount of stress actually builds resilience in your body, all the way down to a cellular level. “Hormetic stress” is one form of positive stress that is critical for strengthening your body’s ability to face the challenges of everyday life.

In this article, we’ll be looking at a few ways to achieve hormesis, an adaptive stress response that is triggered by moderate, intermittent physiological stress. We’re looking to challenge our bodies just enough to trigger processes that will help us build back stronger and be more resilient when stressors occur.

The Hot: Saunas

Saunas have been a cornerstone of health and wellness around the world for thousands of years. Today, their popularity continues to rise as more people seek the therapeutic benefits of these ancient heat therapies

The use of saunas is common around the world, particularly in Scandinavian cultures. Typical sauna temperatures range from 150-200 degrees Fahrenheit, which is quite warm. It’s important to start small (think 10-20 minutes, a couple times a week), drink plenty of water, and pay attention to your body’s signals. Some benefits of sauna usage include:

Detoxification: Sweating in a sauna helps to flush toxins, promoting clearer skin and overall health

Cardiovascular health: Consistent sauna usage can improve circulation, lower blood pressure, and enhance heart metrics such as HRV (heart rate variability).

Stress Reduction: The heat encourages relaxation, and can help reduce cortisol levels, leading to improved mood and sleep quality.

Muscle recovery: Post-workout sauna sessions can aid in reducing muscle soreness, and speed up recovery.

The Cold: Cold Plunges & Cold Showers

Cold water therapies have been used around the world since ancient times, from Ancient Rome, to Scandinavia, to China and Japan.

Cold plunges, also sometimes called ice baths, involve immersing yourself in cold water, typically between 50-60 degrees Fahrenheit, for short periods. Just like with saunas, it’s important to start small (only 1-2 minutes at a time), drink plenty of water, and listen to your body. Some benefits of cold plunges include:

Reduced inflammation: Cold immersions can help decrease inflammation and swelling, improving muscle recovery after workouts.

Boosted immune system: Regular intermittent exposure to cold temperatures can enhance the responsiveness of your immune system.

Improved mood and alertness: Cold exposure causes the release of endorphins and adrenaline, improving both mood and mental clarity.

Enhanced metabolism: Cold exposure can stimulate brown fat, a type of fat tissue that generates heat), which can lead to increased calorie burning.

Cold plunges have a more readily-accessible counterpart in cold showers. You can reap many of the same benefits without requiring any special equipment, including:

Reduced inflammation: Cold immersions can help decrease inflammation and swelling, improving muscle recovery after workouts.

Improved mood and energy levels: You may feel a boost in your mood and energy as a result of the release of endorphins and adrenaline.

Improved hair and skin health: Cold water tightens pores and locks down cuticles, leading to smoother looking skin and shinier, healthier looking hair.

It’s easy to incorporate cold showers into your daily routine, by either starting or ending your regular shower with cold water (I suggest aiming for moderately cool water if it’s your first time trying a cold shower). Be prepared to take some deep breaths through the initial shock of cold, and try to expose as much of your body as you can to the cold water. It’s completely okay to start small with your first cold shower, and work your way up.

The Balance: Contrast Therapy

Contrast therapy is the alternation of hot and cold treatments, just like you might be encouraged to do with a hot compress and an ice pack if you’ve ever sprained an ankle. Here, we’re talking about alternating between a sauna and a cold plunge, or even just hot and cold showers. The benefits are powerful, and can include:

Improved circulation: The rapid switch from hot to cold causes your blood vessels to constrict and dilate, boosting their flexibility, and improving blood flow throughout your body.

Accelerated muscle recovery and pain relief: Alternating between hot and cold temperatures can help improve inflammation and reduce muscle soreness, especially after physical activity, for those with injuries, or those with chronic medical conditions.

Improved immune function: By regularly engaging your immune system through contrast therapy, you can strengthen and improve its response when you are exposed to illnesses.

Best Practices for a Safe Experience

Avoid alcohol consumption before and after usage of sauna sessions or cold plunges/showers, as it may impair your body’s healthy response to these stressors.
Allow your body to return to its resting temperature gradually.
Be mindful of the duration you’re in the sauna or cold water. It’s always better to start small, and work your way up.
Drink plenty of water before and after- your body needs it to recover.
Don’t push your body when you are ill- it’s already working hard enough, and if you start to feel unwell while in the sauna or cold water, cut your session short.

Conclusion

Positive stress experiences, like the ones created through saunas, cold plunges, and cold showers, are natural and effective ways to boost your physical and mental health and improve your overall well-being. With benefits like enhanced physical resilience and muscle recovery, as well as improved mental clarity and mood, it’s hard to deny the validity of these time-tested health protocols. A little bit of short-term discomfort might just lead to a much more enjoyable and comfortable life overall!

Positive Stress - Hot & Cold Therapies