It all starts in the sauna.
—a short and brief burst of stress—which"stresses the cells just enough so that they go into repair and rejuvenate mode," says Shah. As a result, it helps your body become more resilient to future stress, thus enhancing longevity.
The best part? It’s a quick and easy step to add to your routine."Even just three minutes in cold water, cryotherapy chamber, or even areally does induce a physiological change," says Shah."Mitochondria get healthier. The endorphin and dopamine release is beneficial as well." And you don't need to spend 20 minutes in freezing water—just a few minutes as often as you can will do the trick.
Just make sure cold therapy is the last step of your routine, says Shah."A lot of the hormetic effects of cold therapy happen not just while you're in the cold but in the time period of getting back to your normal core body temperature," he explains."So if you're going into heat right afterward, it doesn't give your body that extended 20 to 30 minutes of warming itself up. That's why doing the cold last is important.
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