Alchemical Wizard 38 : Heat Alteration / Contrast Therapy
Contrast therapy, often referred to as contrast bath therapy or hot/cold immersion therapy, involves alternating between hot and cold water baths. The fundamental philosophy behind this technique is simple but powerful: hot and cold water immersions trigger your blood vessels to dilate (open) and constrict (close), respectively. This rhythmic action simulates a 'pumping' effect in your blood circulation, which may potentially speed up recovery and reduce discomfort.
While it might seem like a recent trend, contrast therapy has its ancient roots. It has been a part of various cultures' health and vitality rituals for centuries. Today, it is widely embraced by athletes, fitness enthusiasts, and health-conscious individuals who value its potential benefits to reduce muscle soreness and promote muscle recovery after physical activity.
Regular cold exposure may also improve glucose and lipid metabolism, decrease inflammation, enhance immune function, and improve cognitive performance. The beneficial effects of cold exposure may be due to hormesis, a favorable biological response to a mild stressor. Hormesis triggers protective mechanisms that protect against future, more harmful stressors.
At the heart of contrast therapy is a process known as vasodilation and vasoconstriction. Vasodilation refers to the widening of blood vessels, which occurs during immersion in warm water. This allows for an increased flow of blood to the body part immersed, delivering oxygen and essential nutrients that can facilitate recovery and healing.
Conversely, vasoconstriction is the narrowing of blood vessels, which happens when the body is exposed to cold temperatures. This reduces blood flow, helping to decrease inflammation and potentially minimize pain.
By alternating between these two states, contrast therapy can create a kind of 'pump' action, helping to flush out metabolic waste products from the body's tissues and enhance the delivery of oxygen and nutrients. This process can be particularly beneficial after intense physical activity, where muscle tissues require help to recover and regenerate.
Exposure to cold temperatures induces a range of acute physiological responses, collectively known as the cold shock response. The cold shock response aims to reduce heat loss and increase heat production. The body habituates to cold with repeated exposure, diminishing the cold shock response. Integral to the cold shock response is the release of norepinephrine, a hormone and neurotransmitter produced in the adrenal glands and some brain regions.
Norepinephrine increases heart rate, activates thermogenesis (heat production), constricts blood vessels, and modulates immune function. Norepinephrine release can also activate peroxisome proliferator-activated receptor gamma coactivator 1-alpha, or PGC-1 alpha, a key regulator of genes involved in energy metabolism. PGC-1 alpha participates in glucose and fatty acid metabolism, muscle fiber remodeling, mitochondrial biogenesis (the production of new mitochondria), and thermoregulatory function.
In my opinion here is the real benefit of contrast therapy or taking a cold shower after your twenty minute sauna and then going back in for another 15 minutes. That’s what I try to do at least once a week!
Mitochondrial biogenesis is the process of new mitochondria production. It is one of the principal beneficial adaptations to endurance exercise. Many factors can activate mitochondrial biogenesis, including exercise, cold shock, heat shock, fasting, and ketones. As mentioned above, the transcription factor PGC-1α regulates mitochondrial biogenesis!
Cold water immersion after sauna, hot tub or steam room increases PGC-1 alpha concentrations in skeletal muscle, and suggests that mitochondrial biogenesis increases upon cold exposure! Increased mitochondrial biogenesis within skeletal muscle is associated with greater aerobic capacity, performance and reduced risk factors for various diseases!
We have talked about mitochondrial biogenesis and mitophogy many times in our exploration of Nutritional Epigenetics. And the possible factors in re-igniting our potential ('“dormant”) DNA. Alchemical Wizard 18 : Epigenetic Health / Helping our Dormant DNA Re-ignite! & Alchemical Wizard 33 : Stimulating Autophagy for Mitochondrial Health!
Blessings Everyone as we continue with Holistic Health modalities to inspire confidence as we unlock resources to make this Ascension shift more meliorative! We are Sovereign and We are most defiantly Freeing Ourselves! And Please Stay Hydrated as the SEP’S (Solar Energetic Particles) and Air Showers continue until this adaptation to a higher frequency is completed!
Travis Carper - Ascension Health Coach / Alternative & Holistic Health Service https://www.facebook.com/traviscarper888/ | https://www.linkedin.com/in/traviscarper888/
Additional References :
8 Tips For Doing Contrast Therapy: How to Get More Out of Your Sessions - https://plunge.com/blogs/blog/tips-for-doing-contrast-therapy
Contrast Hydrotherapy - https://www.painscience.com/articles/contrasting.php
The Benefits of Contrast Therapy Alternating Hot and Cold Exposure - https://www.renutherapy.com/blogs/supporting-knowledge/the-benefits-of-contrast-therapy-alternating-hot-and-cold-exposure
Contrast Therapy: Contrast (Hot/Cold) Immersion Therapy and the Benefits for Athletes - https://www.recoveryforathletes.com/blogs/recovery-for-athletes-blog/contrast-therapy-contrast-hot-cold-immersion-therapy-and-the-benefits-for-athletes
23 Benefits of Cold Water Immersion: Ice Baths, Cold Showers + Plunges - https://www.myglobalviewpoint.com/cold-water-immersion-benefits/
6 cold shower benefits to consider - https://www.uclahealth.org/news/article/6-cold-shower-benefits-consider
The Science & Use of Cold Exposure for Health & Performance - https://www.hubermanlab.com/newsletter/the-science-and-use-of-cold-exposure-for-health-and-performance
Dr. Susanna Søberg: How to Use Cold & Heat Exposure to Improve Your Health -
The New Science of Cold Exposure: Reduce Stress, Boost Immunity & Increase Resilience with Dr Susanna Søberg - https://drchatterjee.com/the-new-science-of-cold-exposure-reduce-stress-boost-immunity-increase-resilience-with-dr-susanna-soberg/
Biohacks that Work and the Science that Proves It - https://icebarrel.com/blog/biohacks-that-work-and-the-science-that-proves-it/
Episode 18: The Keto Doctor’s Intro to the Health Benefits of Cold Water Therapy – Quick Hits with Dr. John Limansky - https://headsuphealth.com/blog/podcast/episode-18-the-keto-doctors-intro-to-the-health-benefits-of-cold-water-therapy-quick-hits-with-dr-john-limansky/
The Benefits of Hot & Cold Therapy -