Natural therapies have made a massive comeback, with many people aiming to boost longevity and keep chronic diseases, such as Alzheimer’s and stroke, at bay. While ice baths and cold plunges have always been widely enjoyed, saunas (heat therapy) are making a comeback in modern ways. Heard of hot yoga and sweat therapy?
But what’s better, especially for your brain? Neuroscientist Robert WB Love took to his Instagram account to clarify. He shared the benefits of both cold plunge and sauna, suggesting which one should you opt for.
Cold plunge is known for reducing inflammation, which is one of the primary risk factors of Alzheimer’s disease. It eases sore muscles and swelling, and helps with workout recovery.
Cold therapy helps increase your dopamine levels for up to 6 hours. “So, a 3-minute cold plunge, followed by air-drying and then staying cold for another 6–12 minutes,” Dr Love said. This dramatically increases your dopamine long-term and could be really helpful for your brain.
According to the neuroscientist, cold plunge also increases brain derived neurotrophic factor, which can help grow new brain cells and it’s really important for a healthy brain.
Sauna, which has gained more traction recently, is proven by Scandinavian studies to have a positive impact on the brain and heart.
Dr Love said, “What research shows is that those who do a sauna 3-4 times a week for 20 minutes or more have a significant reduction in the risk of Alzheimer’s disease, heart disease, and stroke. It cuts all these almost in half.”
According to Dr Love, they are both excellent for your brain health, but you should choose based on what works best for you. “If time is the issue, I would recommend starting with a cold plunge. Of course, check with your medical doctor first. In just a really short time, just 1-3 minutes, gives you the benefits.”
He called sauna a much longer experience but beneficial too. “I like to do cold plunge when I first wake up in the morning and after I like to do a sauna at night that helps improve sleep”
Dr Love advised trying one that fits into your schedule and then making a commitment to doing it on a regular basis. This will help you notice benefits for your brain.
1. What are the benefits of cold plunges for the brain?
Cold plunges reduce inflammation, ease sore muscles, and aid in workout recovery. They also increase dopamine levels for up to 6 hours and boost the brain-derived neurotrophic factor, promoting new brain cells.
2. How do saunas benefit the brain and heart?
Saunas reduce the risk of Alzheimer's disease, heart disease, and stroke. Research shows that regular sauna use (3-4 times a week for 20 minutes) significantly cuts these risks by almost half.
3. Which is better for brain health: cold plunge or sauna?
Both are excellent for brain health. Choose based on your schedule and preferences. Cold plunges offer quick benefits in just 1-3 minutes, while saunas require more time but are equally beneficial.
4. When is the best time to use a cold plunge or sauna?
Cold plunges are beneficial in the morning to boost energy and dopamine levels. Saunas are ideal at night to improve sleep quality.
5. How should I incorporate cold plunges and saunas into my routine?
Start with the one that fits your schedule best. Consult your doctor first. Consistency is key to noticing brain health benefits.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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