Thermal therapy is increasingly of interest to many people in health care. Exposure to extremely low or extremely high temperatures is believed to support body recovery, improve circulation and reduce stress. However, each method has different physiological effects, suitable for each specific goal.
According to Dr. Pooja Pillai, a specialist in Internal Medicine at Aster CMI Hospital (Bangalore, India), choosing a cold bath or hot sauna needs to be based on the needs and health status of each person. These two therapies do not replace each other but add benefits in different aspects.
Cold shower: Reduces inflammation and rapid recovery
Cold showers are usually soaking the body in water below 15°C for a short time. When exposed to cold water, blood vessels contract, helping to reduce inflammation and limit swelling, especially after high-intensity exercise. Therefore, this method is applied by many athletes to restore muscles and reduce pain after exercise.
In addition, exposure to cold also stimulates the nervous system, helping the body stay alert and increase energy levels. Some studies show that if done correctly and regularly, the body can adapt better to temperature changes, thereby improving blood circulation thanks to the flexible elasticity of blood vessels.
However, cold showers are not suitable for everyone. Low temperatures can temporarily increase heart rate and blood pressure. People with cardiovascular disease, high blood pressure or background health problems should consult a doctor before applying them.
Cold showers are suitable when you want to:
Reduce inflammation
Rapid recovery after training
Increase alertness
Hot sauna: Relaxation and stress reduction
In the opposite direction, the sauna room usually has a temperature of 70–100°C. High temperatures dilate blood vessels, increase blood circulation and help muscles relax. This is a suitable choice for people with muscle aches, stiffness or need to relax their bodies after a long day of work.
A notable benefit of steaming is that it helps reduce stress. High temperatures can reduce levels of cortisol, a stress-related hormone, thereby improving mood and bringing a feeling of relaxation. Many people also say they sleep better when steaming in the evening.
However, steaming for too long or in inappropriate conditions can cause dehydration, dizziness or low blood pressure. People with cardiovascular disease also need to be careful.
Which method should I choose?
According to experts, there is no method suitable for all cases. Cold showers are suitable to reduce inflammation and recover after exercise, while hot steam helps relax, reduce stress and improve sleep.
When applying, it is necessary to adjust the time appropriately and consult a doctor if you have cardiovascular disease, high blood pressure or underlying diseases.
