what are the top benefits of sauna and cold plunge
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The benefits of sauna and cold plunges as described by are varied and significant:
Benefits of Cold Plunges
- Increased Alertness and Well-being: Cold water exposure leads to significant increases in adrenaline (epinephrine) and dopamine levels, enhancing alertness and feelings of well-being both immediately and for several hours afterward 1 2.
- Enhanced Mood and Energy: Cold plunges can double or even triple circulating dopamine levels, providing a notable mood uplift and increased energy levels 3.
- Improved Stress Resilience: Brief, controlled exposure to cold enhances the body's cellular response to stress, promoting adaptation and resilience 4.
Benefits of Saunas
- Improved Sleep Quality: Exposure to heat before sleep can enhance sleep by helping the body cool down internally after initial warming, aiding in falling and staying asleep 5.
- Boosted Immune System: Regular sauna sessions can increase leukocyte levels, improving the activity of the innate immune system, particularly beneficial for maintaining well-being and preventing colds and flu 6.
- Increase in Growth Hormone: Engaging in sauna sessions concentrated on one day can lead to a significant 16-fold increase in growth hormone, which benefits metabolism and recovery 7.
Incorporating both practices into your routine can provide comprehensive benefits for both mental and physical health when used appropriately and safely. Be sure to avoid cold plunging immediately after workouts designed for hypertrophy or strength, as this can interfere with muscle adaptation 7.
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