Sweat, Shiver Repeat: The Temperature Hack Your Aging Body Wants

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Hot and Cold Therapy: Embracing Saunas and Cold Plunges After 50

While most of us rather the like the idea of experiencing jolts of energy in our 50s, unexpected bouts of endurance in our 60s and surprising sexual appetite in our 70s, we’re not necessarily willing to slide our whole body into a vat of ice water in order to achieve said magic.

Let’s face it, the majority of people just aren’t that masochistic. By comparison, a lovely warm sauna on a cold night sounds far more welcoming than an icy cold plunge. However, when you’re pushing 195° F in a traditional Finnish sauna, and you’re sweating uncontrollably, you may also be questioning your life choices.

Let’s pause and take a look at just what these therapies do to our bodies.

Cold plunges/showers:

• cause norepinephrine levels to surge by 530%, improving focus, attention and mood according to a study in the European Journal of Applied Physiology.

• cause blood to rush from your extremities to your core in a process called vasoconstriction, followed by vasodilation when you warm up. This vascular gymnastics improves circulation and helps flush metabolic waste from tissues.

• activate brown adipose tissue, the “good fat” that burns calories to generate heat. A 2014 study in Cell Metabolism showed that regular cold exposure can increase brown fat activity, potentially improving insulin sensitivity and metabolic health.

The Heated Truth About Saunas (while you’re questioning your life choices, remarkable things are happening):

• your cardiovascular system kicks into overdrive as peripheral blood vessels dilate, increasing blood flow by up to 200%. This “passive cardio workout” causes a 27% (on average) reduced risk of cardiovascular disease.

• heat shock proteins (HSPs) are activated helping to repair damaged proteins and protect against oxidative stress.

• intense sweating also helps eliminate toxins including heavy metals like lead, zinc, and mercury.

When the magic really happens:

You guessed it, when you combine hot and cold therapies. This contrast creates a powerful “pumping” effect in your lymphatic system. The alternating “squeeze and release” pattern helps move lymph fluid, enhancing immune function and reducing inflammation. So, you may want to try sitting in the sauna and then dashing outdoors on a snowy night.

Studies show this contrast therapy can also reduce delayed onset muscle soreness by up to 40%. For the 50+ body, this benefit is particularly valuable. It’s like a fast-forward button for recovery.

If you’re over 50 and looking to truly upgrade your health, hot and cold therapy might be one of the most underrated tools in your wellness arsenal. It’s not just for the young and reckless. Everyone should avail themselves of the incredible benefits of both:

• Joint pain relief

• Quick muscle recovery

• Improved skin elasticity

• Stress reduction

• Reduced inflammation

• Improved immune function

• Enhanced mood

• Mental resilience

• Metabolic activation

Being bold, however, doesn’t mean being reckless. Consider these safety measures:

• Consult a physician first, especially if you have a heart condition, hypertension or other chronic illness

• Begin with shorter sessions at moderate temperatures

• Stay hydrated

• Listen to you body

• Mind your medications - some can affect temperature regulation

• Honor warning signs - dizziness, chest pain or unusual discomfort

In conclusion, follow brain health and diet author, Max Lugavere’s advice: “of the 5 lifestyle changes that 10X your quality of life, 2 of them are Sauna and Cold Plunge.”

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