Can Saunas and Cold Plunges Prevent Flu or Help You Recover?

In recent years, many people have adopted saunas and cold plunges because they can support mental well-being, enhance circulation, and promote relaxation. However, one question lingers. Can saunas with extreme heat and cold plunges with ice cold water help prevent flu and help you recover? Read on to discover the science behind these therapies and their impact on the immune system and overall well-being. 

Understanding Flu and the Immune System

The flu is a highly contagious respiratory illness caused by the influenza virus. Its symptoms include fever, fatigue, sore throat, chills, muscle aches, and coughing. The flu spreads through respiratory droplets. Its severity can range from mild to life threatening, specifically in high-risk populations like young children, the elderly, and people with compromised immune systems.

A strong immune system is vital for preventing and recovering from the flu. This intricate network of tissues, cells, and organs shields the body against pathogens, including viruses like influenza. Lifestyle factors such as diet, stress, sleep, and physical activity can influence the effectiveness of the immune system. 

Saunas and Immune Function

Saunas involve sitting in a heated room at temperatures ranging from 65 to 90°C. They have been used for centuries in different cultures worldwide. The intense heat induces sweating, increases heart rate, and raises body temperature. These physiological effects have led researchers to explore the potential immune-boosting benefits of sauna use.

·       Detoxification and Improved Circulation

The heat from the best home sauna causes blood vessels to dilate, improving circulation and allowing more immune cells to travel effortlessly throughout the body. Sweating may also facilitate detoxification, flushing out waste products and potentially harmful substances. 

·       Heat Exposure and Fever Mimicry

Saunas mimic the effects of a fever. When the body’s core temperature surges in response to an infection, it creates a less hospitable environment to viruses, stimulating the production of immune cells like interferons and white blood cells. Regular sauna use may replicate this effect, providing a false fever that improves immune activity without an actual infection. By using the sauna, your body will undergo various functions, which include: 

·       Immune Health and Stress Reduction

Chronic stress can crush immune function, making your body more prone to infections. Saunas can promote relaxation and reduce stress. The discharge of endorphins, the body’s feel-good hormones, during a sauna session may improve overall immunity and resilience against illnesses like the flu.

Cold Plunges and Immune Function

Cold plunging involves submerging yourself in water at temperatures below 15°C. This practice has been a staple in Nordic cultures and is often paired with saunas to create contrast therapy. Proponents of cold water immersion opine that cold plunges can revitalize the body, boost immunity, and enhance recovery. Using cold plunges helps with: 

·       Activating the Sympathetic Nervous System

Cold-water immersion triggers the sympathetic nervous system, resulting in the production of norepinephrine, a hormone associated with increased alertness and energy. Norepinephrine has anti-inflammatory properties, which can help regulate the immune response and reduce excessive inflammation during flu recovery.

·       Improved Circulation and Lymphatic Drainage

Immersing yourself in a cold plunge tub causes the blood vessels to constrict, allowing blood to flow into vital organs. Once you leave the cold water, vasodilation occurs, improving circulation. This aids lymphatic drainage, which aids the removal of toxins and waste products and supports immune cell activity. 

·       Discharge of Cold Shock Proteins and Enhanced Cellular Resilience

Exposure to cold triggers the production of cold shock proteins, which help protect cells from stress. These proteins enhance cellular resilience and repair, enabling the immune system to fight viral infections.

Scientific Evidence on Saunas and Flu Prevention

Scientists have studied the connection between saunas and cold plunges and have come up with the following findings. For saunas:

·       Reduced Frequency of Infections and Colds

According to a study published in the Annals of Medicine, scientists discovered that regular sauna bathing reduced the occurrence of common colds. Participants who engaged in sauna bathing 2-3 times per week experienced fewer episodes of colds than their counterparts who did not use saunas. The researchers suggested that the heat exposure and associated physiological changes helped strengthen the immune system.

·       Respiratory Health Benefits 

Sauna heat can alleviate congestion and improve airway function, promoting respiratory health. This can ease breathing, encouraging comfort in people recovering from flu-like symptoms. 

·       Improved Immune Markers 

A different study revealed that sauna bathers experienced increased white blood cell count after using the sauna. This suggested that sauna bathing can temporarily improve immune surveillance. 

Scientific studies revealed the following about cold plunges:

·       Increased Immune Activity

A study published in PLOS ONE revealed that cold-water immersion increased levels of specific immune cells, including natural killer (NK) cells, which are crucial in defending against viral infections. The study’s authors suggested that short-term cold exposure could improve the immune system’s response to pathogens. 

·       Enhanced Resilience

Regular cold water immersion can condition your body to better tolerate and respond to stress, improving overall resilience to flu. 

·       Reduced Inflammation Markers

Chronic inflammation can weaken immune function. Cold plunges have been found to reduce inflammatory markers like C-reactive protein (CRP). This anti-inflammatory effect can support recovery during the flu.

Contrast Therapy

Combining saunas and cold plunges is known as contrast therapy. Experts believe this concept can maximize the benefits of saunas and cold water immersion. The rapid change between heat and cold stimulates circulation, promotes lymphatic flow, and challenges the body’s stress-response systems. Contrast therapy improves blood flow, facilitating the delivery of essential nutrients and oxygen to tissues throughout the body. Improved circulation supports immune function and promotes recovery. 

·       Stress Adaptation

Contrast therapy exposes your body to regulated stressors, promoting resilience and adaptation. This concept is known as the hormetic effect, where exposure to mild stressors improves the body’s ability to manage larger challenges. The hormetic effect can strengthen immune defenses. 

·       Improved Mental Health and Recovery

Recovery from the flu can be emotionally and physically draining. The discharge of endorphins triggered by sauna heat and the revitalizing effects of cold plunges can enhance energy levels and improve mood, promoting overall well-being. 

Things to Beware of Before Using Saunas or Cold Plunges

Saunas and cold plunges offer various benefits but are not suitable for everybody. Before using saunas or cold plunging when struggling with the flu, here are things to know.

·       Risk of Dehydration

Saunas trigger profuse sweating, which can cause significant fluid loss and lead to dehydration. To avoid dehydration, always stay hydrated before, during, and after using the sauna or cold plunging. 

·       Moderation and Timing

Using the sauna or cold plunging when experiencing severe flu symptoms like extreme fatigue and high fever can strain your body. These therapies are more beneficial during the early stages of the flu and recovery. 

·       Cardiovascular Stress

Saunas and cold plunges cause cardiovascular stress, which can be dangerous for people with health issues such as heart conditions and the flu. Consult your healthcare practitioner before engaging in sauna bathing or cold plunging.

Finally

Saunas and cold plunges may not be the magic to prevent and cure the flu. However, they provide immune-supporting and recovery-enhancing benefits, relieving flu symptoms and speeding up recovery. Combining sauna bathing and cold water immersion with other healthy lifestyle practices can help you strengthen your resilience against the flu and other illnesses. Are you considering incorporating saunas and cold plunges into your flu management routine? This article should give you a starting point. Consult your healthcare provider before adopting them.