If you're in the wellness space, you've likely heard of or tried some form of hot or cold therapy. Modalities like cryotherapy and infrared saunas are gaining popularity—not just for recovery, but also for their potential to promote longevity.

Cryotherapy

Cryotherapy involves exposing your body to extremely cold temperatures for a short time in a fully enclosed chamber. The air inside is hyper-cooled to temperatures much lower than what you’d experience in a cold plunge, tricking your body into thinking it's facing extreme cold. The process induces vasoconstriction (narrowing of blood vessels) followed by vasodilation (widening of blood vessels), which improves blood flow and promotes healing. This triggers a physiological response that can reduce inflammation, improve circulation, speed up recovery, and even boost metabolism. There's some evidence that cryotherapy may also boost the body's expression of antioxidant genes, increasing levels of glutathione, a powerful antioxidant. It has also been shown to help regulate the nervous system by stimulating the vagus nerve, releasing endorphins, and lowering cortisol levels.

Infrared Sauna

Unlike traditional saunas, which heat the air around you, infrared saunas use infrared light to heat your body directly. This deeper penetration raises your core temperature more quickly. Sweating alone helps detoxify the body, but because infrared heat penetrates both the epidermis and dermis, it supports tissue healing, muscle recovery, pain relief, detoxification, and may even have anti-aging effects.

What about Longevity?

Both cryotherapy and infrared saunas offer anti-inflammatory benefits, and since chronic inflammation is linked to many age-related diseases, reducing inflammation may slow down some of the processes that lead to aging. Both therapies also improve circulation and lymphatic drainage, which aids in detoxification.

For those looking to gain an extra edge as they age, hot and cold therapy may offer some valuable benefits. However, they should always be part of a balanced lifestyle that includes proper nutrition, regular exercise, and sleep and stress management.