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Using the sauna followed immediately by an ice bath is known as contrast therapy and has been used for thousands of years within numerous indigenous cultures worldwide, the Scandinavian culture is especially known for its sauna and ice bath combination. 

Contrast therapy involves exposing your body to extreme temperatures, extreme heat followed by extreme cold, which cause different responses that have a range of various undeniable health benefits. Though it is typically used by athletes to speed their muscle recovery, non-athletes can benefit from this super-charged treatment too.

Saunas: How are they good for you?

There have been numerous studies into whether saunas are really good for you. Overwhelmingly, the results have proven time and again that regularly exposing your body to high heat levels between 80°C to 100°C for 15-30 minutes per day produces a range of short and long-term health benefits, including:

• Stress relief
• Pain relief
• Improves sleep
• Improves circulation
• Improves cardiovascular health
• Increases blood flow
• Reduces tension in both muscles and joints
• Faster recovery after exercise
• Helps aid weight loss 
• Detoxification through induced sweating
• Strengthens the immune system
• Improves brain health

Ice Baths: How are they good for you?

An ice bath, known also as cold water immersion and cold plunge, is the process of submerging your body into extremely cold or ice-cold water. Generally, the aim is to get the water temperature anywhere from 10°C to 2°C with an immersion time of 5-15 minutes depending on the level of experience and your body’s response. Athletes often use ice baths for muscle recovery after strenuous exercise, However, they have been gaining popularity with non-athletes for the long list of ice bath benefits. These include:

• Relieves sore and aching muscles
• Increases energy levels
• Speeds up physical recovery
• Improves discipline 
• Lowers core body temperature (most effective for treating heatstroke)
• Reduces inflammation and swelling of injuries
• Boosts immune system
• Helps aid weight loss
• Improves sleep quality
• Improves mental clarity, focus, and memory

Contrast therapy: Why not both?

Individually, saunas and ice baths offer a huge variety of benefits for both body and mind. When you use them together, they are complementary and sometimes even enhance their benefits. Below, we explore some of those benefits, emphasising why saunas and ice baths are the perfect combination for athletic recovery and general wellness. 

Enhanced circulation and quicker post-workout recovery

The sauna heat causes muscles to relax and dilates blood vessels in a process called vasodilation, increasing blood flow and infusing oxygen and nutrients into the muscles. In contrast, ice baths constrict your blood vessels in a process called vasoconstriction. These are especially helpful after a workout by reducing muscle swelling and inflammation, and flushing out waste like lactic acid from your muscles. 

When moving from a sauna with vasodilation to an ice bath with vasoconstriction, the sauna will draw the blood close to the skin, away from vital organs, slowing them down; the ice bath will then rapidly force all the blood back to the vital organs, spiking their speed and making sure they get working again. This process increases circulation and delivers oxygen all around the body. 

Reduces stress and elevates mood

Many of the studies that sought to find the benefits of saunas and ice baths were centred around brain chemical production and mental health outcomes. 

Saunas are known to reduce stress for a number of reasons. Heat is a relaxant, it relaxes your muscles and aids circulation, which all work to reduce stress levels. On top of this, saunas are linked to an increase in endorphins, the brain’s happy hormones. 

Ice baths have been proven to increase dopamine and non-adrenaline. One study in particular showed that a cold plunge at 14°C caused a 250% boost in dopamine levels and a 530% increase in non-adrenaline. These levels stayed high and lasted for several hours after the plunge.

Improved immune system support

Contrast therapy has also been known to increase white blood cell production. Heat exposure can create a mild hyperthermia, creating a mild fever-like effect that triggers the body into producing illness-fighting white blood cells. Similarly, ice baths force the body to try and warm itself during immersion. This causes the body to speed up its metabolism and activate the immune system, leading to the production of more white blood cells. 

Stimulates weight loss

Both saunas and ice baths have various weight loss benefits, some are short-term and others are long-term.

Excess sweating from the intense heat of a sauna will quickly drop water weight, however rehydration will make most of this weight come back. Saunas are known to elevate your heart rate in a similar way to cardio, so the extra boost could help passively shed calories.

Ice baths have proven weight loss through brown fat activation. Brown fat helps the body burn calories by creating heat right before it starts to shiver, with studies showing regular exposure to ice baths can help turn white fat cells into brown ones.

What comes first, sauna or ice bath?

The order in which you do your contrast therapy is important, since doing it the right way will kick-start the correct processes in your body.

1. Sauna

Taking a warm shower before entering the sauna is good to remove any dirt, loosen your muscles, and open up your pores before entering. Choosing to do the sauna first is the best way to get the most out of your contrast therapy session. Doing the sauna first means your body generates detoxifying sweat quicker and does not have to work as hard to relax or increase blood flow. As a beginner, it is recommended no longer than 10 minutes in the sauna. For more experienced and regular sauna users, 20-30 minutes is best to get the most out of your session.

2. Cool down & Showering

Cooling down in the fresh air after a sauna is important. The cool air helps your body regulate its temperature and return back to normal. It is considered good etiquette to wash all the sweat and toxins off your body before you jump into an ice bath and is a requirement in our clinic. A quick shower is effective for cleansing the skin and closing your pores.

3. Ice bath

Specialists agree that while there is no right or wrong way to do it, you will reap the benefits of an ice plunge a lot more after a sauna than before. This is mostly because transitioning from hot to cold is a lot more manageable for your body than cold to hot. How long you spend in the ice bath is entirely up to you, your comfort levels, and how often you use it. For first timers, anywhere from 30 seconds to 3 minutes per dip is plenty of time for you to feel the effects over time. For someone more comfortable, 5 to 10 minutes is usually the maximum time to spend in an ice bath.

Sauna and ice bath sessions with My Recovery Lounge

Whether you have just finished an intense workout or had a hard day in the office, we have sauna and ice bath facilities beneficial for both athletes and non-athletes at My Recovery Lounge. Based in Port Melbourne, our main goal is to assist you in your recovery from intense physical activity, rejuvenate your body and mind, and enhance your overall well being. 

We offer single 30 min to 60 min sessions for both our sauna and ice bath facilities, with an option to book in bulk sessions to get the absolute most out of your contrast therapy sessions with us. 

Are you wanting to get the most out of your muscle recovery? Book with us today and we guarantee you will not only see the difference, but feel it too.

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What is Clinical Myotherapy?

Myotherapy is a relatively new profession. Having been properly established as a medical practice in the 1970’s, it is a specialised form of physical therapy that aims to relieve muscle and myofascial pain. 

There are different levels to myotherapy, each level working on specific areas of musculoskeletal concern. Clinical myotherapy in particular is a branch of myotherapy that specialises in the assessment, preventment, treatment, and rehabilitation of musculoskeletal pain and dysfunction. They use a variety of techniques to diagnose and treat conditions such as: 

• Muscle tension and pain: including conditions like neck pain, back pain, and headaches.
• Sports injuries: Strains, sprains, dislocations, tendinitis, and any other injuries people get during physical activity.
• Postural issues: Things that signal a poor posture like a slouch or pelvic tilt can lead to severe pain and discomfort.
• Repetitive strain injuries: Conditions like carpal tunnel syndrome or tennis elbow that are caused by repetitive movements.

As a clinical myotherapist, their goal is to restore and maintain the integrity of the body’s muscles, ligaments, and tendons.

When overuse or injury happens, the muscles in our body can become “knotted”, affecting our soft tissue and/or joint mobility. This can create significant problems in other areas of the body. For instance, a knot in your upper back, shoulder, or neck can cause tension headaches. In myotherapy, these knots are called trigger points that can be caused by any of the above, including emotional stress, office ergonomics, and disease. 

What Techniques do Clinical Myotherapists Use?

There are a range of techniques that a clinical myotherapist might employ to fix issues that people can develop, such as (but not limited to):

• Deep tissue massage: Including sports and remedial techniques, a clinical myotherapist offers deep tissue massages through slow, deep strokes to release muscle tension and soreness and improve flexibility.
• Myofascial stretching: By applying gentle pressure to the fascia, it aims to prevent tension in the joints and trigger points in the muscles, typically through massage, stretching, or tools like foam rollers.
• Heat or cold therapy: Hot therapy is often used to promote blow flow and muscle relaxation, while cold therapy used to reduce inflammation by reducing blood flow.
• Trascutaneous electrical nerve stimulation (TENS) therapy: Non-invasive pain relief that uses a small battery-powered device to deliver electrical currents by electrodes placed on the skin, helping to block pain signals, stimulate endorphin release, and relax muscles.
• Trigger point therapy: Myotherapists first identify the most sensitive spots in muscles and then put sustained, direct pressure either through their hands, elbows, or other tools, holding for a few seconds until the muscles start to release, reducing referred pain and restoring muscle function.
• Dry needling (acupressure): This is a technique that involves inserting fine, sterile needles into trigger points to release tension and improve blood flow. This sometimes makes the muscles twitch, which helps to relieve pain and tightness. 
• Joint mobilisation: A clinical myotherapist might use this method to test the joint’s range of motion to identify any limits or pain. It helps to reduce joint stiffness, reduce inflammation and nerve irritation, and improves range of motion by increasing mobility.

Clinical Vs. Advanced Myotherapy?

The key difference between clinical and advanced myotherapy is that clinical offers a much more broad or comprehensive assessment. There is a much wider scope of practice for clinical myotherapy, whereas advanced myotherapy is much more specialised, focussing on specific conditions and techniques. 

Here at My Recovery Lounge, our advanced myotherapist Brett has worked for various sports groups throughout his career. He has always had a vested interest in improving and maintaining performance in his clients, as well as keeping them free from pain and injury. He has kept himself up to date on all the new techniques and practices in Myotherapy to benefit his clients. 

With a specific focus on myofascial pain, Brett works with clients to reduce muscle and joint pain and promote flexibility. With a vested interest in making sure your muscles are relaxed and pain-free, you can rest assured you will be in Brett’s capable hands.

Book a myotherapy session with us now in Melbourne and we can work to improve your overall muscle health. 

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Skin cancer is a type of cancer that originates in the skin cells. The three main types of skin cancer are basal cell carcinoma, squamous cell carcinoma, and melanoma. Basal cell carcinoma and squamous cell carcinoma are the most common types, while melanoma is the most aggressive and potentially life-threatening.

Excessive exposure to ultraviolet (UV) radiation, either from the sun or tanning beds, is the primary cause of skin cancer. Other risk factors include a family history of skin cancer, fair skin, a weakened immune system, and exposure to certain chemicals and substances.

2. Intravenous Vitamin C Therapy

Intravenous vitamin C therapy involves administering high doses of vitamin C directly into the bloodstream. Unlike oral supplementation, intravenous delivery allows for higher concentrations of vitamin C to reach the body’s tissues.

Vitamin C acts as an antioxidant and has immune-boosting properties. It helps neutralize free radicals, reduces inflammation, and supports healthy cell function. Additionally, intravenous administration bypasses the limitations of oral absorption, ensuring optimal delivery and effectiveness.

3. Benefits of Intravenous Vitamin C for Skin Cancer

Enhanced immune system

Vitamin C plays a crucial role in strengthening the immune system. Studies have shown that high-dose intravenous vitamin C therapy can enhance the body’s ability to fight off cancer cells. By supporting immune function, vitamin C aids in the body’s natural defense against skin cancer.

Reduced side effects of conventional treatments

Conventional treatments for skin cancer, such as chemotherapy and radiation, often come with side effects that can impact a patient’s quality of life. Intravenous vitamin C has been found to reduce the severity of these side effects, including fatigue, nausea, and pain. It can complement conventional therapies and improve overall well-being during skin cancer treatment.

Improved quality of life

Skin cancer can significantly impact a person’s physical and emotional well-being. Intravenous vitamin C therapy has been reportedto improve the quality of life in individuals undergoing skin cancer treatment. It can help alleviate symptoms, enhance energy levels, and promote overall vitality. By supporting the body’s natural healing processes, vitamin C contributes to a better quality of life for skin cancer patients.

4. Skin Checks: Early Detection and Prevention

Regular skin checks are essential for early detection and prevention of skin cancer. Skin checks involve examining your skin for any changes, such as new moles, growths, or changes in existing moles. Early detection is crucial as it increases the chances of successful treatment and recovery.

Performing a self-examination at home is a simple yet effective way to monitor your skin’s health. Start by examining your face, scalp, neck, and ears. Then, move on to your arms, hands, chest, abdomen, back, buttocks, legs, and feet. Look for any abnormalities, including asymmetrical moles, irregular borders, changes in color or size, and evolving moles.

5. Integrating Intravenous Vitamin C and Skin Checks

Intravenous vitamin C therapy and regular skin checks can work together synergistically to support skin health and overall well-being. While vitamin C therapy focuses on boosting the immune system and reducing side effects, skin checks aid in early detection and prevention.

A collaborative approach between healthcare providers administering vitamin C therapy and dermatologists performing skin checks ensures comprehensive care for individuals with skin cancer. This integrated approach maximizes the potential benefits and promotes holistic management of the disease.

Conclusion

IV therapy shows promise as a complementary treatment for skin cancer, offering benefits such as enhanced immune function, reduced side effects, and improved quality of life. When combined with regular skin checks for early detection and prevention, it forms a comprehensive strategy for managing skin cancer.

By being proactive in monitoring your skin’s health and exploring complementary therapies like intravenous vitamin C, you can take significant steps towards maintaining healthy skin and supporting your overall well-being.

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