When & How to Use It for Recovery:
Boosting Immunity Before & During Illness
Sauna and cold therapy are powerful tools for strengthening the immune system and preventing illness. Regular use increases white blood cell count, improves circulation, and reduces inflammation. But what if you’re already sick? Knowing when and how to incorporate heat and cold into your recovery is key.
When to Avoid Sauna & Cold Therapy
If you’re in the acute phase of sickness—fever, body aches, chills, vomiting—your body is working hard to recover. Adding stress from extreme temperatures can overwhelm your system. During this phase, rest and hydration should be your top priorities.
When to Start Using Sauna & Cold Therapy Again
Once you’re past the worst (no fever, minimal body aches), you can start integrating sauna and cold therapy for enhanced recovery:
Sauna (with steam & essential oils like rosemary & eucalyptus): Helps clear congestion and open bronchial airways.
Cold Therapy (brief cold exposure, contrast therapy): Aids in reducing inflammation and improving circulation, which can help clear sinuses and speed up recovery.
The Science Behind Heat & Cold for Recovery
Sauna & Steam Therapy:
A study published in Journal of Human Kinetics found that regular sauna use reduces susceptibility to colds and flu by 30%.
Steam inhalation with eucalyptus oil acts as a natural expectorant, improving nasal airflow (Respiratory Medicine, 2014).
Cold Therapy & Sinus Relief:
Cold exposure constricts blood vessels, reducing sinus swelling and allowing better airflow.
A study in Frontiers in Physiology shows that cold therapy enhances immune response by increasing norepinephrine levels, which help fight infections.
When Can Kids Start Using Sauna & Cold Therapy?
- Sauna: Not recommended for children under 8 years old. Their thermoregulation system isn’t fully developed, making them more prone to overheating.
- Warm Baths (instead of Sauna): Safe and beneficial for younger kids to relax muscles and aid in congestion relief.
- Cold Exposure (Cold Plunge): Safe at any age when done correctly. Short dips (10-30 seconds) can boost circulation and immune function without risk.
Guideline Chart for Sauna & Cold Therapy During Sickness
Final Thoughts
Using sauna and cold therapy strategically can aid in sickness recovery and long-term immunity. Listen to your body, and when in doubt, contact us for advice.
Have you tried sauna or cold therapy when sick? Share your experience below!
Try Cryotherapy and Sauna today to Boost your immune system or recover faster from being sick if you dont live in our area call us for more information 541-613-8446
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