Harnessing Good Stress: Sauna and Cold Therapy for Healthy Aging

Last week we talked about hormetic stress—those “just-right” doses of challenge that make us stronger, not more rundown. Today let’s take a deeper dive into two powerful hormetic stressors: heat and cold exposure.

I gifted myself an infrared sauna for my birthday last year, and it's become my daily sanctuary. While I haven’t fully embraced cold plunging (I’m still building up to it!), I’ve been exploring the science behind both practices. Here’s what you need to know about these temperature extremes and how they might transform your health journey.

☀️ Traditional vs. Infrared: What's the Difference?

Most of us have experienced a wood-paneled steam room or Finnish sauna, but if you haven’t tried an infrared sauna, it’s worth considering. Here’s how they differ:

Traditional Saunas:

• Heat the air around you

• High temps: 160–200°F

• Low humidity unless water is splashed on rocks

• You warm up from the outside in

• Most extensive research base

Infrared Saunas:

• Use light to heat your body directly

• Lower temps: 110–140°F

• No steam or humidity

• Not as hot, but still gets you sweating deeply

💡 Good to know: Most of the well-known research (like the Finnish studies) was done using traditional saunas; but early studies and strong anecdotal evidence (including my own) suggest infrared offers many of the same benefits, especially when it comes to muscle recovery, pain relief, and relaxation.

🔬 Science-Backed Benefits of Sauna Use for Older Adults

🧠 For older adults, sauna use may support brain health, mobility, and quality of life—all of which are major players in healthy aging. Here's what research shows:

• Cardiovascular Edge: Sauna users have shown 40-50% lower cardiovascular mortality rates.

• Brain Health: Frequent sauna users have a 66% reduction in Alzheimer’s and dementia risk. The relaxation response triggered during sauna sessions can reduce stress hormones like cortisol and promote the release of endorphins.

• Inflammation Fighter: Heat shock proteins produced during sauna use help repair cellular damage, potentially slowing the cellular aging process.

• Muscle Recovery: Sauna use is especially helpful post-workout and for those managing arthritis or fibromyalgia.

• Sleep Quality: That post-sauna relaxation? It’s physiological, not just psychological.

• Metabolic Boost: Evidence suggests regular sauna use improves insulin sensitivity.

• Respiratory Benefits: Regular sauna use may help improve lung function and provide relief for those with asthma or chronic bronchitis (though those with severe conditions should consult a doctor first)

[🔍 For research nerds: Full reference list can be found below.]

🌺 Sauna Use and Menopause: Can Heat Help with Hot Flashes and Other Symptoms?

The Counterintuitive Connection

Menopause brings a cascade of changes: hormone shifts, sleep disruptions, joint pain, fatigue, and those infamous hot flashes. While it sounds contradictory, regular sauna use might be part of the solution. Yes, you read that right—heat therapy might actually help with hot flashes.

Here’s what happens: as estrogen declines, so does our production of heat shock proteins—the ones responsible for helping our bodies handle temperature changes. Regular sauna exposure appears to “train” your body to manage temperature shifts more effectively, potentially reducing both the frequency and severity of hot flashes.

Beyond Temperature Control

Sauna’s benefits for menopausal women extend beyond temperature regulation:

• Sleep and Mood: Many women report deeper sleep and less stress after regular sessions. The heat releases endorphins while soothing muscle tension—a combination that can feel like hitting a mental reset button.

• Metabolic Support: While early animal studies show promise for heat therapy curbing weight gain and improving insulin sensitivity, human research is still catching up. Still, the potential for non-invasive metabolic support during this transition is intriguing.

• Joint Relief: If menopause has your joints feeling like rusty hinges, sauna might help. The increased blood flow and muscle relaxation can ease stiffness and reduce discomfort.

The Variable Factor: You

Sauna therapy isn’t one-size-fits-all, especially during menopause. Some women swear by it for hot-flash relief, while others notice minimal change. Here’s what influences your response:

• Your Unique Biology: Genetics, symptom severity, and overall health all play a role.

• Consistency and Type: Infrared may be easier to tolerate while still raising your core temperature effectively. Most experts recommend 2-3 sessions weekly, 20-30 minutes each.

• Safety First: If you have cardiovascular concerns, uncontrolled blood pressure, or other chronic conditions, definitely check with your healthcare provider first.

• The Research Gap: While anecdotal evidence and animal studies look promising, there are no large-scale human trials to confirm benefits for hot flashes specifically.

Tip: Start slow, stay well-hydrated, and pay attention to how your body responds.

The key is personalization: sauna can be a powerful wellness ally—but only if it fits your current phase and comfort level.

📝 My Infrared Routine and How To Get Started

If you’re new to sauna, ease in slowly. Here’s what works for me:

• Frequency: 3–5 times per week (research shows 4–7 times offers maximum benefits).

• Duration: Start with 10–15 minutes, work up to 20–40 minutes.

• Temperature: I keep my infrared around 130-135°F (typical range 110-150°F).

• Timing: I prefer post-workout or early evening sessions.

• Hydration: Water before and after, plus electrolytes when needed (unsweetened coconut water is my choice).

• Recovery: Stretching, journaling, or just sitting quietly sipping coconut water.

Infrared sauna

🏡 Why Infrared Saunas Are Easier To Own

One of the best things about infrared saunas? They’re accessible for home use.

💵 Cost Range:

• Entry-level (1–2 person): $1,000–$3,000

• Mid to high-end models: $3,000–$6,000+

Budget-friendly options:

• Infrared sauna blankets: ~$300–$600

• Portable infrared tents: ~$250–$700

📦 Space Needs:

• Many plug into a standard outlet.

• Require minimal space—think closet-sized.

• No plumbing, steam, or special ventilation needed.

• Can go in a bedroom, basement, or even large bathroom.

This makes them more feasible than traditional saunas, which often need special installation, higher-voltage outlets, or significant remodeling.

🔍 What To Consider When Shopping

If you’re thinking about buying an infrared sauna, here are some key factors to evaluate:

Health and Safety:

• EMF Exposure: Look for low-EMF certified models to minimize electromagnetic field exposure.

• Materials Quality: Ensure woods and components are sauna-grade to avoid potentially harmful off-gassing when heated. Cedar, hemlock, and basswood are excellent choices.

• Ventilation: Proper airflow is crucial for comfort and safety.

Practical Considerations:

• Size: Both how much space it takes up externally and how comfortable it feels inside.

• Power Requirements: Will it work with your existing outlets, or need special wiring?

• Warranty: Quality saunas should come with substantial warranties (2-7 years).

• Heating Technology: Different infrared spectrums (near, mid, far) offer slightly different benefits.

🏡 Access Without the Investment

Don’t want to invest in a home sauna? You can still enjoy the benefits of regular sauna use. Here are some options:

• Gyms and Spas: Most mid-range facilities include sauna access.

• Wellness Centers: Many offer drop-in sessions.

• Budget-Friendly Gear: Portable sauna tents ($250-700) or sauna blankets ($300-600).

❄️ The Cold: Why Everyone's Talking Ice Baths

Here’s my confession: I’m a hot shower devotee. And I’m still psyching myself up for that 30-second cold shower ending. But the science may change my mind.

The General Benefits

Cold exposure creates a cascade of physiological responses:

• Boosts brown fat activation, increasing metabolism.

• Reduces inflammation through a different pathway than heat.

• Enhances mood via norepinephrine release.

• Speeds recovery after intense exercise.

Postmenopausal woman in cold plunge

The Menopause Connection

If you’re dealing with hot flashes, mood swings, and sleep disruption, cold therapy isn’t just for ice-bath warriors anymore. It makes intuitive sense: cold cools you down when you’re having a hot flash. But the benefits go deeper:

• Instant Hot Flash Relief: That cold constricts blood vessels at your skin’s surface, acting like your body’s natural A/C. When a hot flash hits, cold exposure could be your rapid response system.

• Mood and Mental Clarity: Nearly half of menopausal women who took up cold water swimming reported reduced anxiety, while about a third saw improvements in mood swings and hot flashes. In one study a participant, age 57, put it perfectly: “Cold water is phenomenal. It has saved my life. In the water, I can do anything. All symptoms disappear and I feel like me at my best.”

• Inflammation and Pain Relief: If menopause has your joints feeling like they belong on the Tin Man, cold therapy might help reduce both inflammation and discomfort—the same reason many athletes swear by it.

• Stress Reset: Cold exposure activates your parasympathetic nervous system (the “rest and digest” mode). It’s like a forced meditation break that might help with those middle-of-the-night anxiety spirals.

Making It Work for You

Just as with sauna, it’s different strokes for different folks. What seems to matter most is consistency and finding the method that feels manageable for you. Here’s what matters:

• Frequency: Regular practice (several times per week) shows the best results.

• Safety First: If you have cardiovascular or respiratory conditions, check with your healthcare provider first.

• Find Your Level: From cold packs to ocean swims, there’s a method that will feel manageable.

• Combination Approach: Cold therapy pairs well with other lifestyle changes and medical treatments.

The bottom line? You don’t have to become a cold-water evangelist to reap benefits. Start where you are (even if that’s just splashing cold water on your face during a hot flash), and see what works for your body.

My Small Steps Into the Cold

Despite the evidence, I’m still starting slow. Here’s my progression:

• Cold shower endings (working up to 30 seconds).

• Face dunks in ice water (surprisingly tolerable!).

• Cold wraps on sore areas.

• Maybe—someday—I’ll go all-in on a cold plunge.

🔄 The Power Couple: Contrast Therapy

The gold standard for many? Alternating heat and cold:

• Sauna for 15-20 minutes.

• Cold plunge/shower for 1-3 minutes.

• Rest for 5-10 minutes.

• Repeat 2-3 cycles.

Early research suggests the combination might offer synergistic benefits beyond what either offers alone.

⚠️ The Essential Disclaimer

While there’s mounting research behind both hot and cold therapies, I’m not a doctor and this does not constitute medical advice. Always consult your healthcare provider before starting any new wellness practice—especially if you have cardiovascular issues, low blood pressure, or other health concerns. Everyone’s tolerance is different, and what works for me and others might not work for you.

💬 Your Turn: Share Your Temperature Tales

Whether you’re Team Heat, Team Ice, all of the above, or still deciding, we’d love to hear about your experience. What’s worked for you? What hasn’t? Are you curious about either?

Drop a comment below—let’s keep the conversation flowing!

📤 Special Resource for Subscribers

I’ve created a guide comparing the pros and cons of sauna vs. cold therapy: 🔗 Ice Bath vs. Sauna: Which Is Better?

Ice Bath Vs

5.96MB ∙ PDF file

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📚 References

• Laukkanen T, Kunutsor SK, Zaccardi F, Laukkanen JA. Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events. JAMA Intern Med. 2015;175(4):542-548. doi:10.1001/jamainternmed.2014.8187
  Read article

• Laukkanen T, Kunutsor SK, Kauhanen J, Laukkanen JA. Sauna bathing is inversely associated with dementia and Alzheimer's disease in middle-aged Finnish men. Age Ageing. 2017;46(2):245-249. doi:10.1093/ageing/afw212
  Read article

• Hussain JN, Greaves RF, Cohen MM. Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review. Evid Based Complement Alternat Med. 2018;2018:1857413. doi:10.1155/2018/1857413
  Read article

• Tsagkaris C, Zhou Z, Li X, et al. Infrared Radiation in the Management of Musculoskeletal Conditions and Chronic Pain: A Systematic Review. Pain Res Manag. 2022;2022:3658680. doi:10.1155/2022/3658680
  Read article

• Costello JT, Baker PR, Minett GM, Bieuzen F, Stewart IB, Bleakley C. Whole-body cryotherapy (extreme cold air exposure) for preventing and treating muscle soreness after exercise in adults. Cochrane Database Syst Rev. 2015;2015(9):CD010789. doi:10.1002/14651858.CD010789.pub2
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• Pure Spa Direct. Is Sauna Good for Menopause? Exploring the Benefits for Women's Wellness. Published November 28, 2024.
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• Sunlighten. Discovering Menopause Relief with Infrared Sauna Therapy. Published September 18, 2023.
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• Dr. Jolene Brighten. Infrared Sauna Benefits. Published October 3, 2024.
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• U.S. News & World Report. Could Sauna Time Help Curb Weight Gain During Menopause? Published July 3, 2024.
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• Medical News Today. Could daily sauna time help prevent weight gain during menopause? Published July 7, 2024.
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• Harper S, Mackenzie-Shalders K, Woodward A, et al. How do women feel cold water swimming affects their menstrual and menopausal symptoms? Post Reprod Health. 2024 Jan;30(1):10-19. doi:10.1177/20533691231224493
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• University College London. Cold water swimming improves menopause symptoms. UCL News. Published January 25, 2024.
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• Sandoiu A. Cold water swimming may help reduce menopause symptoms. Medical News Today. Published January 29, 2024.
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