Written by Dr Julian Fox .
I didn't realise it then but I heard about contrast therapy 25 years ago when a patient of mine received advice from a GP in another practice. “Skeptical” doesn't describe my reaction.
Much later I discovered that its been in use in Alpine spas to aid recovery of sore legs in walkers.I’m a full on convert now.
So as always with these blogs - what's hype and where’s the truth?
Exposure to increased heat causes a number of physical changes such as increased blood flow to skin and a mild stress response. Heart rate increases.Its a bit like gym without the weights.
Heat Shock Proteins are released and have some pretty cool effects - by adapting the body to heat, it's similar to mild cardio exercise
HSPs also help reduce muscle loss (sarcopenia) which happens with age - a
Studies in Finland showed regular sauna users had increasing benefits the more they did - up to the highest in those using 4-7 times a week a whopping 50% reduction in fatal cardiovascular disease.
Reduced blood pressure was related to blood vessels being less stiff. The lining of the blood vessels improved as well
Cold therapy is another form of mild stress. Our cells respond to stressors by developing resilience - they respond better to challenges. Alternating these seems to increase the effects of adaptation to stress.
Staying in the UK at the moment meant I didn't have access to my usual sauna and cold pool - but showers there are - 90 seconds in the cold is enough to produce the effects, followed by a few minutes of hot.
Finish on cold. As well as feeling a boost from the hormones released, repeated use will boost the immune system
The Possibility Coach 
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