By Justin and Clara Hamel
As previously discussed, chronic inflammation is at the root of many modern health issues. From joint pain and autoimmune conditions to fatigue and brain fog, inflammation is involved. With the ever-increasing abundance of these conditions, it is important to be knowledgeable of evidence-based, natural therapies to reduce inflammation and support long-term wellness. Among the most promising of these are infrared sauna therapy, red light therapy and cold plunge.
Traditional saunas have been used for their healing benefits for centuries and infrared saunas offer many of the same benefits. However, unlike traditional saunas, infrared saunas use infrared light to penetrate the skin and heat the body from within. This deep, cellular-level heat increases core body temperature without the intense ambient heat of traditional saunas. Infrared therapy increases circulation and triggers the release of nitric oxide and heat shock proteins, which lead to a reduction in inflammation. However, the benefits do not stop there: the sweating induced by infrared heat assists the body in eliminating toxins that contribute to inflammation, and the heat improves blood flow and helps deliver oxygen to tissues for further healing. In essence, the deep heat produced by the infrared sauna equates to deep healing.
In addition to infrared saunas, red light therapy (also known as photobiomodulation) uses red and near-infrared wavelengths to penetrate skin and soft tissue, stimulating the powerhouse of the cell, the mitochondria, to increase energy in the cell. This equates to less oxidative stress, more efficient cellular repair, and decreased inflammation. Red light therapy also reduces pro-inflammatory cytokines and increases anti-inflammatory cytokines. In addition, photobiomodulation promotes collagen production and cellular regeneration. (Yes, it can help with wrinkles, too!) All of this is a complicated way to say light therapy can be a monumental ally in any person’s healing arsenal.
Cold plunges (immersion in cold water, typically between 39 and 59 F) trigger a range of physiological responses including vasoconstriction, hormonal shifts and activation of the sympathetic nervous system. The vasoconstriction, or the narrowing of blood vessels, slows cellular metabolism, which can reduce localized inflammation after physical activity. Additionally, regular exposure to cold can decrease systemic inflammation and prime the immune system to better manage inflammation over time.
Each of these therapies may have a plethora of benefits on their own but combining them can create a synergistic effect. For example, contrast therapy (cold plunge after infrared sauna) can create a powerful circulatory response, increasing blood flow and flushing out metabolic waste. Similarly, red light therapy following a cold plunge helps warm tissues while advancing cellular recovery.
Infrared sauna, red light therapy and cold plunges are more than a wellness trend. They’re evidence-backed tools with real potential to reduce inflammation naturally. Whether used separately or in combination, these therapies support the body’s ability to heal, recover and thrive, and this makes them valuable allies in the fight against chronic inflammation.
Dr. Justin Hamel and Clara Hamel have a combined over 30 years of experience in health fields. Reach them at 1° Performance & Longevity, located at 46 N. Central Park Plz., Suite 101, in Jacksonville, on Facebook or by phone at 217-243-6358.
