Prhyme hot then cold. Thermal shock causes the vascular and lymphatic system to “do gymnastics”.also rebalancing hormones. It is the basic principle of Contrast Therapy, a therapy which on the one hand has many benefits but on the other the science itself places limits, for example for women. Who can practice it but with due attention.
Contrast therapy, hot-cold therapy is calibrated to the male body
The principle is the same as Roman baths or Finnish saunas. After being in a warm, humid environment, you jump into ice-cold water. The hot-cold contrast is thousands of years old and is still much loved today. But it is a little less suitable for the female body: «Although women can do this therapy, some clarifications are necessary. In general, controlled exposure to cold can improve vascular response, temporarily increase alertness and promote muscle recovery after intense effort. Some studies also suggest a possible positive effect on mood thanks to the production of endorphins and adrenaline” explains the Dr. Serena Frezza, specialist in vascular surgery at the AEsthe Medica clinic in Ferrara.
«Thermoregulation depends on muscle mass and body fat distribution: due to these two factors, which vary in the female and male body, make the woman more sensitive to the cold and therefore to this form of therapy. Estrogens also affect the functioning of blood vessels and the perception of temperature. This means that the cold can be more intense and less tolerable, especially in some phases of the menstrual cycle».
In other words, although it is a therapy that has been known for centuries and is beneficial, it is nevertheless true that «reactions in the female body are different from those in men. Another factor to take into consideration in these cases is also the different distribution of female fat compared to male fat, furthermore the female vascular response, in addition to being influenced by hormones, is also influenced by muscle mass, which is lower in women than in men. Due to these physiological differences, men tolerate this type of therapy betterwhich is why the protocols should also be calibrated to women’s needs.”
What is contrast therapy
As already mentioned, it is a therapy that contrasts heat with cold, for example by taking a sauna and then a cold shower or a hot bath and then immersing yourself in cold water. The same principle that exists in some thermal treatments. This alternation causes the blood vessels to “do gymnastics”: «Heat and cold exploit vasodilation due to heat and vasoconstriction induced by cold. This alternation of expansion and contraction creates a sort of “vascular gymnastics” which stimulates blood and lymphatic circulation».
In fact the vasodilation caused by heat increases the amount of blood towards the peripherymuscles and skin; The cold, on the other hand, acts the opposite, drawing the blood inwards, the vital organs, so as to keep them warm. This rhythm has effects on vascular pumping because it stimulates venous return, helps drain liquids, temporarily reduces muscle fatigue and reduces the sensation of heavy legs. While theHow does it react on the skin? «It changes rapidly in the face of temperature changes. The heat opens the pores, increases sweating and improves the surface oxygenation of the tissues. The cold, however, temporarily reduces redness and swelling and causes an immediate tightening effect due to vasoconstriction. Many people describe brighter, firmer skin. Here too, it is necessary to keep in mind that the Sensitive skin such as those affected by rosacea, couperose or capillary fragility could experience an aggravation of these problems following exposure to thermal shocks.
How to proceed correctly
«Gradualness is fundamental so as to allow the body to adapt calmly and not through sudden shocks. There contrast therapy works best when it is not experienced as an extreme challengebut rather as a dialogue with the body that requires attention, listening and personalization. It is not necessary to use ice water at firsteven a cool shower can be enough to stimulate the vascular response. An example of a simple and secure protocol could be: exposure to heat for 5-15 minutes, transition to cold for 30 seconds up to 2 minutes. Repeat the cycle 2-3 times» explains the expert, specifying that they can be done a maximum of two sessions per week. The case is different for athletes who have to undergo muscle recovery, and who in any case a medical check is needed, especially if you want to dive below 10°C.
It should also be borne in mind that this type of therapy it is not recommended in the presence of cardiovascular pathologies uncontrolled, in case of severe hypertension or heart rhythm disorders, e it cannot be performed during pregnancy or in cases of Raynaud’s syndrome or neuropathies or alterations in sensitivity to cold. A note: «It usually is also not recommended for those suffering from intense anxiety or panic attacks, cold immersion can be too stressful for the nervous system.”
