Extreme Cold and Extreme Heat for Robust Brain and Heart Health
By George Demetriou
I still remember the first time I submerged my body in a tub of 50-degree water. To say it was shocking doesn’t adequately describe the feeling. It felt like danger. Every fiber of my being was screaming, “Get out.” But I chilled. (See what I did there?) I focused on my breathing and remained immersed. Someone in another tub jumped out after 10 seconds. He couldn’t calm his mind enough to overcome the cold. I stayed in for two minutes. Eventually, I progressed to 48 degrees and five minutes.
Later, I tried the other extreme. I exposed myself to the heat of an infrared sauna. I stayed in the sauna for 25 minutes. The 150-degree temperature was uncomfortable, but easier to handle than the extreme cold.
What is the point of entering — and remaining in — an environment with extremely uncomfortable temperatures?
It sounds like the last thing any sane person would want to spend valuable time doing, but it can be worth it.
Here’s what many people don’t know, but should.
Studies suggest that cold-water immersion may benefit metabolic health, or “fat burning,” while also improving mood, cognitive performance, focus and sleep. Athletes have used it for years to recover from muscle soreness. More long-term studies still need to be conducted. Anecdotally, I can definitively report that when I do cold-water immersion, I feel better for the rest of the day. I’m calmer, more mindful and I sleep more deeply.
For me personally, the greatest benefit of cold-water immersion is the resilience factor. I do not want to immerse my body in cold water. Just thinking about it sends chills down my spine. And that’s reason enough for me to do it. I must mentally overcome the discomfort. I must leave my comfort zone. That builds resilience.
There is also a tremendous feeling of accomplishment. When you repeatedly go through recoverable challenges that activate protective pathways, the adaptive responses help build physiological and psychological resilience, including benefits for brain health. Cold water creates acute stress. Exposing yourself to short bouts of that stress forces healthy adaptation in the brain and central nervous system. My brain is one of my top two favorite organs, so I deeply appreciate this practice.
Heat therapy can be just as beneficial. For some people, it may be even more beneficial. According to Dr. Rhonda Patrick, one of the strongest advocates for sauna therapy, potential benefits include a lower risk of Alzheimer’s disease and dementia, improved cellular repair, reduced chronic inflammation, lower risk of infection, improved immunity, excretion of heavy metals through sweat, improved mental health and reduced depression.
Best of all, there are numerous cardiovascular benefits, including lower cholesterol, reduced hypertension, lower blood pressure and elevated heart rate similar to moderate cardiovascular exercise. The heart-health benefits are so significant that sauna use may even serve as a helpful alternative for individuals unable to exercise regularly.
Using a sauna also makes the body more heat adaptive, which is especially beneficial for people who exercise outdoors in warmer climates.
Studies also show that frequency matters. Two to three days per week is good. Four to seven days per week appears to be even better. Sauna sessions generally range from 20 to 40 minutes.
Fortunately, there are two studios in our area that provide the services described in this article. For cold plunges, visit Kensho at 4141 S. Tamiami Trail. For infrared sauna therapy, visit Perspire Sauna Studio at 4924 S. Tamiami Trail. Both studios focus specifically on their specialties and supervise members, unlike many gyms where individuals are often left to fend for themselves.
If you’re interested in learning more, visit Found My Fitness and Huberman Lab.
As with any new endeavor, the most difficult part is taking the initial step to try sauna therapy or cold plunging. Millions of Americans suffer from Alzheimer’s disease and heart disease. These two modalities, combined with sound nutrition and regular exercise, may be missing links in achieving better overall health.
About the author: George is the lead flexologist at StretchLab South Sarasota. He owned a strength and conditioning facility in New York before moving to Sarasota. He is a brown belt in Brazilian jiu-jitsu and a retired NYPD detective.
