4 min|Dr. Alex Chan

Incorporating Hot and Cold Therapy to Manage Inflammation

Wellness, Health, Cancer

Hot and cold therapy are a highly effective and accessible healing technique that can be appropriate for many conditions and a wide range of people. The beauty of this technique is its adaptability in terms of temperature intensity as well as therapeutic duration. Depending on the type of hot and cold used it also does not always require specialised equipment beyond what many people already have at home.

Most commonly, people think of applying ice to recent sprain and strain injuries. In the immediacy this cooling technique restricts blood flow and helps to prevent acute inflammation. This is a key part of the R-I-C-E approach using REST-ICE-COMPRESSION-ICE to aid in reducing pain and swelling. However, for overall recovery it may be appropriate to think of M-E-A-T or MOVEMENT-EXERCISE-ANALGESIA-THERAPY. In this approach the addition of heat to the healing protocol becomes important as it brings increased blood circulation to the tissues. Heat can be applied in several ways from hot packs/cloths, tubs and saunas. Recently, sauna therapy has gained increased popularity.

Sauna therapy is a full body way to detoxify by encouraging rising full body temperature to promote circulation and sweating. Heat exposure exerts a variety of physiological effects on our body including:

Thermoregulation: A process during which our body activates mechanisms like increasing heart rate and circulating blood to help dissipate heat and maintain a stable internal temperature. Regular exposure to sauna and changes in heat improve our ability to withstand temperature changes and can be used as a thermal precondition technique that improves endurance and performance in physical activities.

Circulatory Impacts: Heat causes vasodilation and sauna therapy can increase heart rate from resting 60-70 BPM to 120-150 BPM which is akin to moderate physical exercise. This change in heart rate and blood flow can improve cardiovascular function and promote the release of our own supply of nitric oxide.

Sweating and Detoxification: Through our sweat we liberate toxins and heavy metals. This can be especially important for people undergoing treatment with certain medications like chemotherapy that after their immediate therapeutic impacts are best excreted from the body. Sweating in this way can also be beneficial for skin health.

Hormonal Effects: Sauna therapy has been noted to reduce cortisol and promote release of endorphins that contribute to reduced stress and improved mood. This exposure to high temperatures also increases metabolic rates which promote healthy weight management.

Immune Boosting: The heat experienced in saunas can trigger the release of heat shock proteins, which help protect cells from stress and promote anti-inflammatory responses. This can also stimulate the production of white blood cells which are crucial for fighting infections. There’s also been links to regular sauna exposure helping to prevent colds and other respiratory illnesses.

While these benefits can be useful for the average person, they are particularly important in cases of chronic diseases like cancer, where inflammation is high, and the immune system may be compromised. Having an accessible, holistic technique that supports both physical and mental health is a valuable asset.

The growing availability of saunas, whether portable units, home installations, or community facilities, makes it easier than ever to incorporate this therapy into your wellness routine. From traditional wood-fired saunas that offer high temperatures and humidity to infrared saunas that allow for deeper tissue penetration at lower heat, there’s an option for everyone. If you’re exploring infrared saunas, be sure to choose one with low or no EMF for maximum safety.

Even if a sauna isn’t easily accessible, remember that your body can still gain therapeutic benefits from other forms of heat exposure, like hot showers or baths. These simple practices can be an excellent alternative for promoting relaxation and well-being.

Incorporating heat therapy into your self-care regimen can provide a variety of health benefits. As always, it’s best to consult with your healthcare provider to ensure that sauna use or heat therapy is safe and appropriate for your individual needs.