Aging with a Prevention Mindset: Utilizing Contrast Therapy in Your Longevity Strategy
As we age, our bodies go through changes that can increase the risk of developing chronic conditions like heart disease, arthritis, diabetes, and hypertension. For many of us, the goal is to maintain an active, vibrant life as we age—without relying on medications and avoiding the discomforts that often come with getting older. The good news? With the right approach, many chronic conditions can be prevented or managed effectively.
One powerful and often overlooked tool in preventing chronic conditions is contrast therapy. When combined with other wellness practices, contrast therapy can play a key role in improving circulation, reducing inflammation, and supporting overall health as we age.
Our founders, Cindy & Dion Ruzicka, feel as though they’ve tapped the fountain of youth since discovering contrast therapy and committing to near daily practice. They’re feeling better than ever with blood work that supports their health results. Along with Dion’s lymphatic leukemia ceasing to advance without medical intervention, they’ve both experienced healthier body composition with weight loss and lean muscle gains, improved mobility, collagen production for tighter, smoother skin, and more energy than they’ve ever had.
What is Contrast Therapy?
Contrast therapy involves alternating between hot and cold treatments. The basic idea is simple: you expose your body to heat (like a sauna or hot bath), then switch to cold (such as an ice bath, cold plunge, or cold shower). This alternating between hot and cold can trigger several physiological responses in your body that support both short-term recovery and long-term health.
Here’s how it works:
Hot therapy increases blood circulation, relaxes muscles, and helps relieve pain and stiffness. It’s great for soothing sore joints, improving flexibility, and encouraging detoxification through sweating.
Cold therapy reduces inflammation and swelling by constricting blood vessels, which can help alleviate chronic pain, reduce muscle soreness, and boost the immune system.
Together, these hot and cold cycles can help keep your body balanced, promote healing, and reduce the risk of developing or worsening chronic conditions.
Benefits of Contrast Therapy for Better Aging
As we get older, certain conditions become more common, such as arthritis, cardiovascular disease, and reduced mobility. Here’s how contrast therapy can support your health as a boomer:
Improves Circulation
As we age, circulation can become sluggish, leading to cold hands and feet, varicose veins, and even poor cardiovascular health. According to Harvard Medical School, healthy blood flow is vital to the health of our organs and tissues. Keeping adequate flow prevents irreversible damage and major medical interventions later.
The alternating heat and cold exposure in contrast therapy can stimulate blood flow, improve circulation, and ensure that oxygen and nutrients reach your muscles, tissues, and organs more effectively. This improved circulation can help with everything from reducing leg swelling to enhancing heart health. Preventing circulatory stagnation will keep your body moving better longer.
Reduces Inflammation and Pain
Chronic inflammation is a major contributor to a range of health problems, from arthritis to heart disease and even Alzheimer’s. Cold therapy, in particular, is known for reducing inflammation and swelling, while heat helps to relax tight muscles and joints. If you suffer from arthritis, back pain, or muscle soreness, incorporating contrast therapy can help alleviate these symptoms and improve your quality of life.
Supports Joint Health and Mobility
As we age, many people face issues with joint health as cartilage breaks down over time. Contrast therapy can help keep joints flexible and reduce stiffness, which is crucial for maintaining mobility. Regular use of heat can help relieve the pain of stiff joints, while cold therapy can reduce swelling from conditions like osteoarthritis.Boosts Recovery After Exercise
Even if you’re not a professional athlete, staying active as you age is essential to maintaining strength, balance, and overall health. Contrast therapy is a great way to support recovery after exercise, reduce muscle soreness, and speed up recovery time. It can help you stay more active and prevent the aches and pains that sometimes follow physical activity. And, is a passive workout in itself with cardiovascular benefits and metabolic boost to burn 400-600 calories per session.Strengthens the Immune System
Cold exposure has been shown to stimulate the production of white blood cells, which are essential for fighting infections. As we age, our immune system tends to weaken, making us more susceptible to illnesses. Contrast therapy can help boost your body’s natural defenses and improve overall immune function.
How to Incorporate Contrast Therapy Into Your Routine
Now that you know how contrast therapy can benefit your health, let’s talk about how to incorporate it into your daily life. Whether you’re looking to relieve pain, improve circulation, or just feel more energized, here’s how you can start:
1. Start Slow and Listen to Your Body
If you’re new to contrast therapy, start slowly. Begin with shorter durations for both the hot and cold phases—around 2-3 minutes for each phase—and gradually increase the time as your body becomes accustomed to the practice. It’s important to listen to your body and stop if you ever feel uncomfortable or dizzy.
2. Hot Therapy: Try a Warm Bath or Sauna
To start, soak in a warm bath or use a sauna for about 10-15 minutes. The heat will relax your muscles, improve blood circulation, and help you unwind. The goal is to raise your body temperature and help relax your muscles. At Loyly Sauna Lounge, we use infrared saunas which produce a more gentle feeling heat that causes less stress to the body while boosting incredible detoxification benefits through near and far infrared rays.
3. Cold Therapy: Cool Down with a Cold Shower or Cold Plunge
After your hot phase, switch to a cold treatment. You can take a cold shower, or if you prefer, use an ice pack or cold towel on specific areas like your knees, shoulders, or lower back. After trying that, we absolutely recommend taking a cold plunge to get the total benefits of cold therapy from nervous system regulation to new mitochondria creation. Aim for around 2-3 minutes in the cold phase. The cold exposure will help reduce any inflammation and provide a refreshing, invigorating feeling.
4. Alternate Between Hot and Cold
For the best results, alternate between hot and cold 2-3 times. For example:
10 minutes of heat (sauna, hot bath, or warm shower)
2-3 minutes of cold (Cold plunge, cold shower or ice pack)
Repeat 2-3 times, finishing with cold.
This cycle can be done 2-3 times a week or more, depending on your comfort level and goals.
5. Hydrate
Contrast therapy can be intense on your body, so it’s important to drink plenty of water before, during, and after your session. Staying hydrated helps flush out toxins and supports your body’s natural processes, making the therapy more effective.
Create a Lifestyle that Supports Your Health and Wellbeing
Contrast therapy is an excellent tool, but it’s even more powerful when combined with other wellness practices. Calley and Casey Mean’s book Good Energy is a great resource in understanding the daily habits we can make to feel our best, prevent illness, and live life with more vitality. (We also see many people in our community reading this in the saunas at Loyly!)
Here are some additional strategies that can support your health and help prevent chronic conditions at any age:
1. Exercise Regularly
Physical activity is one of the most effective ways to prevent and manage chronic conditions such as heart disease, arthritis, and diabetes. Aim for 30 minutes of moderate exercise most days of the week. Activities like walking, swimming, cycling, or gentle strength training are great low-impact options looking to stay fit and healthy.
For those who are already more active, don’t forget about your recovery! Keeping inflammation in check is important in your fitness routine. Our regular clients report improvements in joint pain on runs and better performance during their next workouts due to their contrast therapy practice.
Tip: Incorporate low-impact exercises that are gentle on your joints. Yoga and swimming are excellent choices for joint health.
2. Eat an Anti-Inflammatory Diet
A healthy diet is essential for preventing chronic conditions. With growing attention on Blue Zones and more awareness of nutrition, it’s clear a focus on whole foods, including fruits, vegetables, lean proteins, whole grains, and healthy fats is the key. Incorporating anti-inflammatory foods like fatty fish, nuts, seeds, turmeric, and leafy greens can help reduce the inflammation that often contributes to chronic diseases.
Tip: Try to fill half your plate with vegetables and fruits at every meal to ensure you’re getting enough nutrients and fiber.
3. Prioritize Quality Sleep
Sleep is crucial for recovery, hormone regulation, and immune function. Aim for 7-9 hours of restful sleep each night. However, a recent study suggests that women need even more sleep and a finely tuned circadian rhythm for better hormone balance. Dr. Casey means says, “No matter how healthy our diet and exercise routines are, optimal sleep quantity and quality are critical for maintaining metabolic health.”
Tip: Start by establishing a consistent bedtime routine, avoid screen time an hour before bed, and make sure your sleeping environment is quiet, cool, and dark.
4. Manage Stress
Chronic stress contributes to a range of health issues, from high blood pressure to heart disease and depression. Practicing stress-reducing activities such as meditation, deep breathing exercises, or mindfulness can help keep your stress levels in check.
There’s a reason we encourage breathwork before you take a plunge. These practices regulate our nervous system to calm the mind and body. A parasympathetic nervous state is crucial for healing.
Tip: Dedicate at least 10 minutes a day to deep breathing exercises or guided meditation.
A Proactive Approach to Healthy Aging
Contrast therapy and other wellness practices can be powerful tools for preventing chronic conditions as you age. By incorporating hot and cold therapy into your routine, staying active, eating well, managing stress, and prioritizing sleep, you can significantly improve your overall health and well-being.
Start slowly, listen to your body, and find a routine that works for you. The earlier you begin incorporating these practices, the better the long-term benefits—helping you maintain vitality and health for years to come.
Reach out to us at Loyly Sauna Lounge if you have any questions about getting started with contrast therapy and incorporating it into your routine!
