By Dr. Alex Chan, ND

Heat and cold therapies may support circulation, recovery and stress management, important considerations for mobility, cardiovascular health and well-being as we age.

Hot and cold therapies are accessible healing techniques that may be appropriate for several conditions and a wide range of people. 

The beauty of these techniques is their adaptability in terms of temperature intensity as well as therapeutic duration. 

Depending on the type of hot and cold therapy used, they also do not always require specialized 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 may help reduce pain and swelling. 

This is part of the R-I-C-E approach using Rest, Ice,  Compression, Elevation. 

However, for overall recovery, some practitioners also consider M-E-A-T or Movement, Exercise, Analgesia, Therapy.

In this approach, the addition of heat later in the healing process may be appropriate, as it increases blood circulation to the tissues. 

Heat can be applied in several ways, including hot packs or cloths, tubs and saunas. Recently, sauna therapy has gained increased popularity.

Sauna therapy is a full-body form of heat exposure that encourages a rise in body temperature, circulation and sweating. 

Heat exposure produces a variety of physiological effects on our body, including:

Thermoregulation

This is a process during which our body activates mechanisms such as increasing heart rate and circulating blood to help dissipate heat and maintain a stable internal temperature. 

Regular sauna exposure may improve our ability to tolerate changes in temperature and has been studied as a thermal preconditioning technique for endurance and physical performance.

Circulatory Impacts

Heat causes vasodilation, and sauna therapy can increase heart rate, sometimes substantially. 

The resulting changes in heart rate and blood flow may support cardiovascular function and influence the availability of nitric oxide in the body.

Although this response shares some characteristics with moderate physical exercise, sauna use does not replace the broader benefits of physical activity. 

Sweating and Fluid Balance

Sweating is one of the body’s primary ways of regulating temperature. 

Small amounts of certain substances may be present in sweat, although the liver and kidneys perform the body’s primary detoxification work. Maintaining adequate hydration before and after sauna use is important.

Hormonal Effects

Some research suggests that sauna therapy may influence cortisol and promote the release of endorphins, which may contribute to reduced stress and improved mood. 

Exposure to high temperatures also temporarily increases metabolic rate, although sauna use should not be considered a weight-loss treatment.

Immune Response

The heat experienced in saunas can trigger the release of heat shock proteins, which help protect cells from stress and support normal cellular responses. 

Researchers have also observed short-term changes in certain white blood cells that help fight infection, following sauna use. 

However, whether these changes produce meaningful, lasting immune benefits or help prevent respiratory illnesses remains uncertain.

While some of these potential benefits may be useful for the average person, people living with chronic diseases such as cancer should speak with their healthcare team before using a sauna, particularly during active treatment. 

Sauna therapy is not a treatment for cancer or a compromised immune system and may not be appropriate for everyone.

The growing availability of saunas, whether portable units, home installations or community facilities, makes it easier than ever for many people to incorporate this therapy into their wellness routine. 

Traditional saunas generally offer higher air temperatures, while infrared saunas operate at lower temperatures. Choose a reputable unit that meets Canadian safety standards.

Even if a sauna isn’t easily accessible, the body may still gain some benefits from other forms of heat exposure, such as hot showers or baths. 

These simple practices can be an accessible way to promote relaxation and well-being.

Incorporating heat therapy into a self-care regimen may provide several health and wellness benefits. 

As always, consult with your healthcare provider to ensure that sauna use or heat therapy is safe and appropriate for your individual needs. 

Dr. Alex Chan, ND, is a licensed Naturopathic Doctor. She received her Bachelor of Science in Cell Biology and Genetics at the University of British Columbia, and is a graduate of the National University of Natural Medicine in Portland, Oregon. integrative.ca