Cryotherapy, a modern therapeutic technique involving exposure to extremely cold temperatures, has gained popularity for its potential health benefits.
The process involves exposing the body to temperatures as low as -110°C. Whole-body cryotherapy, the most common form, exposes individuals to sub-zero temperatures for a short period, typically around three and a half minutes.
This modern practice, rooted in ancient healing traditions, emerged in the 1970s when Japanese rheumatologist Toshima Yamaguchi pioneered whole-body cryotherapy chambers. Since then, it has become widely used in fields like sports medicine and wellness. Cold water therapy, another form of cold exposure, has also been used for centuries to promote healing and well-being. Both techniques can help reduce inflammation, alleviate pain, and boost mood.
So How Does Cryotherapy Work?
When your body is exposed to extremely cold temperatures, it undergoes a complex physiological response. Initially, your body reacts with vasoconstriction, causing blood vessels to narrow. This constriction reduces blood flow to the surface of the skin, which can help to numb pain and reduce inflammation.
As your body begins to warm up, a process known as vasodilation occurs. Blood vessels dilate, increasing blood flow to the affected area. This increased blood flow delivers vital oxygen and nutrients to the tissues, accelerating the healing process and reducing muscle soreness.
Additionally, exposure to cold temperatures can stimulate the release of endorphins, the body’s natural painkillers. These endorphins can help to further reduce pain and promote a sense of well-being.
The Benefits of Cryotherapy
Cryotherapy has gained significant popularity due to its potential health benefits. Here’s a deeper dive into how it can improve various aspects of your well-being:
- Pain Relief:
- Reduces inflammation: By constricting blood vessels, cryotherapy can significantly reduce inflammation, a common cause of pain.
- Alleviates muscle soreness: It can help soothe sore muscles, making it beneficial for athletes and individuals with conditions like fibromyalgia.
- Improved Athletic Performance:
- Faster recovery: Cryotherapy can accelerate the recovery process by reducing inflammation and muscle soreness.
- Enhanced performance: It can improve athletic performance by increasing blood flow to muscles, reducing fatigue, and enhancing flexibility.
- Skin Health:
- Reduced inflammation: Cryotherapy can alleviate skin conditions like eczema and psoriasis by reducing inflammation.
- Improved skin tone and texture: Some studies suggest that it can improve skin tone and texture.
- Mental Health:
- Reduced stress and anxiety: The cold shock therapy can stimulate the release of endorphins, natural mood elevators.
- Improved mood: Cryotherapy can help alleviate symptoms of depression and anxiety.
- Increased Energy Levels:
- Boosted alertness: The cold shock can invigorate the body and mind, leading to increased alertness and reduced fatigue.
The frequency of cryotherapy sessions depends on your individual goals and needs. Some people may benefit from daily sessions, while others may find that 2-3 sessions per week are sufficient. It’s best to consult with a healthcare professional to determine the optimal frequency for you.
Different Types of Cryotherapy
While whole-body cryotherapy is the most well-known, there are other forms of cryotherapy:
- Local Cryotherapy: This involves applying cold therapy to a specific area of the body, such as an injured joint or muscle. This can be achieved using ice packs, cold compresses, or cold spray.
- Contrast Therapy: This involves alternating between hot and cold treatments. For example, you might alternate between a hot bath and a cold plunge. This can help improve circulation and reduce muscle soreness.
Is Cryotherapy Safe?
While cryotherapy is generally safe for healthy individuals, it’s important to consult with a healthcare professional before starting any new treatment, especially if you have underlying health conditions.
Potential Side Effects:
- Frostbite: While rare, it can occur if exposed to extreme cold for too long.
- Respiratory Issues: Some individuals may experience difficulty breathing in cold environments.
What does Cryotherapy Feel Like?
A typical whole-body cryotherapy session involves the following steps:
- Preparation: You’ll be asked to remove all clothing except underwear and socks. Sometimes you are given a beanie hat, slippers and gloves to wear.
- Entry: You’ll enter a cryotherapy chamber, where temperatures can reach as low as -200°F (-130°C) which will feel like a complete shock at first. The hair on your skin will begin to freeze and it can feel painful at first. Over time your body will adjust to the cold temperature.
- Exposure: You’ll be exposed to the cold for a short period, usually 2-3 minutes. There will be a health professional with you where you can signal to them to come out at any time.
- Warm-up: After the session, you’ll warm up in a warm room and get dressed.
If you’re considering cryotherapy, it’s essential to choose a reputable facility with experienced staff.
Wellness Retreats that have Cryotherapy
Wellness retreats have become increasingly popular for those seeking to improve their overall well-being. Many of these retreats now incorporate innovative therapies like cryotherapy. This makes it a valuable tool for athletes, fitness enthusiasts, and anyone looking to optimise their health and wellness.
Fairmont Windsor Park, UK
Fairmont Windsor Park is a luxurious hotel nestled in the English countryside, offering a blend of historic charm and modern amenities. The hotel provides a serene escape, offering tailored wellness retreats, including yoga, pilates, and fitness programs, designed to rejuvenate the mind, body, and soul. It is a hotel that’s also dedicated to the latest in holistic as well as scientific wellbeing. Fairmont wanted to be the first spa destination in the UK to offer whole body and multi-person cryotherapy.
Palazzo Fiuggi, Italy
Palazzo Fiuggi is a luxurious medical spa nestled in the heart of Italy’s countryside. Combining traditional medicine with modern scientific therapies, the spa offers a range of wellness programs designed to promote longevity and overall well-being. Guests can indulge in a variety of treatments, from holistic therapies to advanced medical procedures, all set against the backdrop of stunning Italian scenery. Palazzo Fiuggi offers cryotherapy as part of its comprehensive wellness programs.
Camiral Golf & Wellness, Spain
Camiral Golf & Wellness Resort is a luxurious destination on the Costa Brava, renowned for its world-class golf courses, including the prestigious Stadium Course. The resort offers a serene setting for relaxation and rejuvenation, with a state-of-the-art wellness center and a variety of outdoor activities.
The resort offers a comprehensive Sports Recovery & Immunity program that incorporates cutting-edge technology, including cryotherapy. This program is designed to help athletes and active individuals recover faster, reduce inflammation, and boost their immune system.
For many guests, a truly holistic wellbeing programme includes our state-of-the-art technology-led treatments. These include Cryotherapy, Oxygen Chamber Therapy and Photo Bio Modulation.
Longevity Health & Wellness, Portugal
Longevity Health & Wellness is a luxurious retreat located on the Algarve coast of Portugal. This wellness destination offers a comprehensive approach to health and well-being, combining medical science with holistic therapies. Guests can enjoy a range of treatments and programs tailored to their individual needs, all within a serene and luxurious setting. The Insta Face & Body Rejuvenation program includes cryotherapy as part of their treatments.
Remember: Always consult with a healthcare professional before starting any new treatment, including cryotherapy.
If you are interested in transforming your own health, browse all of our Wellness Retreats or speak to one of our travel specialists through WhatsApp or our online enquiry form to beginning planning a retreat.