Mental Health Series – 30 Doctors of Life
This week, we explore the powerful effects of exposing our bodies to varying temperatures, particularly heat and cold, and how this can benefit our mental and physical health.
Alternating between heat and cold exposure can stimulate circulation, boost the immune system, and enhance mental clarity. This practice, often referred to as thermal therapy, has been used for centuries in various cultures to promote health and wellness.
- Hot and Cold Showers: Start with a warm shower and gradually turn the water cold for the last 30 seconds to a minute. This can invigorate your body and mind. If you feel brave, shower with very cold water for 3 minutes at once. You will feel amazing.
- Sauna and Cold Plunge: If you have access to a sauna, spend some time in the heat and then take a cold plunge or cold shower immediately afterward. This contrast therapy can enhance circulation and recovery.
- Hot Baths and Cold Compresses: Soak in a hot bath for 10-15 minutes and then apply a cold compress to your face or body. This can be especially relaxing and rejuvenating.
- Outdoor Exposure: In cold weather, bundle up and take a brisk walk outside, or in hot weather, spend time in the sun while staying hydrated. Natural exposure to varying temperatures can have similar benefits.
- Cryotherapy: If available, try a cryotherapy session, which involves exposing your body to extremely cold temperatures for a short period. This is known for its potential to reduce inflammation and boost recovery.
- Enhanced Circulation: Heat dilates blood vessels, increasing blood flow, while cold constricts them, improving overall circulation.
- Boosted Immunity: Cold exposure can stimulate the production of white blood cells, enhancing the immune system's function.
- Improved Recovery: Alternating between hot and cold can reduce muscle soreness and speed up recovery after physical activity.
- Mental Resilience: The shock of cold water or the soothing warmth of a sauna can improve mental toughness and stress resilience.
Think about a time when you felt invigorated by a sudden change in temperature. How did it affect your mood and energy levels? Write down your experience in your notebook.
- Listen to the Episode 6: Exposure to Heat and Cold - the 5th Pillar of Living Long and Well by Dr. Bobby Dubois where he discusses the strong evidence there is supporting the idea that exposure to heat and cold (i.e., sauna, cold plunge) can positively affect both longevity and quality of life.
- Try incorporating hot and cold exposure into your routine. This could be as simple as alternating between hot and cold showers, or visiting a sauna followed by a cold plunge. Pay attention to how your body and mind respond to these temperature changes.
- Repeat this affirmation: "I embrace the power of heat and cold to revitalize my mind and body."
Explore the benefits of temperature exposure and enjoy your week!
