Heat vs Cold Therapy Which Is Better for Brain Health

COLD THERAPY: THE BRAIN-BOOSTING BENEFITS OF CRYOTHERAPY 

When comparing cold therapy vs. heat therapy benefits, it’s important to first understand the goals of the treatment. Each offers different benefits for the body and brain.

How does cryotherapy help brain health? Cold therapy, like ice baths, cryotherapy, and cold plunges, has been shown in a 2021 study to reduce neuroinflammation, which can contribute to symptoms like depression and brain fog.

Another study, published in 2024, noted that exposure to cold provokes numerous positive effects in the body, including the brain, due to a stress response like the one involved in heat therapy.

In response to cold, hormones, neurotransmitters, growth factors, and cytokines (proteins that play a role in inflammation and immune response) are released into the bloodstream and the brain. The study added that a mild stressor like cold-water immersion can: 

• Activate neuroprotective pathways, decreasing neuroinflammation and neurodegenerative processes
• Trigger the release of hormones and neurotransmitters, such as dopamine, serotonin, cortisol, norepinephrine, and β-endorphins. These are all linked to stress resilience and the emotion-related circuits impacted by depression, anxiety, and post-traumatic stress disorder (PTSD).
• Alleviate pain
• Facilitate higher alertness, motivation, and energy
• Reduce feelings of nervousness and distress
• Increase the neural interaction between large-scale brain circuits (including prefrontal cortices and the anterior cingulate cortex)

A previous study found numerous positive effects of cold-water immersion at about 57°F. Subjects showed a 350% increased metabolic rate, while noradrenaline and dopamine concentrations were increased by 530% and by 250%, respectively.

At the same time, cortisol concentrations tended to decrease. All of these changes help boost motivation and mental clarity while offering a stress-reducing effect.

Cold therapy has also been studied for its assistance in muscle recovery. A 2024 review noted its benefits for reducing soreness and improving functional recovery after exercising, due to its ability to narrow blood vessels. This leads to:

• Reduced inflammation and tissue metabolism
• Pain reduction
• Neuromuscular and hormonal changes
• Decreased muscle swelling
• Preventing injuries by improving tissue function and joint stability (leading to faster recovery)

HOW TO INCORPORATE HEAT AND COLD THERAPY INTO YOUR ROUTINE

When it comes to heat vs. cold, what’s the best temperature therapy for brain recovery? That depends on your goals. Here’s a quick summary to help you decide:

If you’re looking to reduce stress and anxiety, choose heat therapy. This can include saunas, warm baths, heated compression (such as a heat wrap), heating pads, and hot tubs or baths.

To reduce brain inflammation and promote recovery, choose cold therapy. This includes ice baths, cold plunge pools, cryotherapy, ice packs, and cold showers.

To optimize mental performance, alternate between both. This is called contrast therapy, and it’s been used for years to promote emotional well-being.

                  Related: 7 Steps to a Mental Health Reset

A study published in 2023, which examined the results of pairing a hot sauna with cold water, found that this combination created a more efficient brain. Subjects’ response time while completing behavioral tasks decreased significantly, indicating more alertness and mental clarity.

At the same time, participants reported perceived improvements in their physical relaxation and positive emotions. 

Fortunately, incorporating hot and cold therapies into your routine can be a simple process performed at home—using heating pads, hot baths, and ice packs, for example.

With any temperature therapy, ensure a safe and effective amount of exposure. For example, a study found that men who used saunas four to seven times weekly, and in longer sessions (11-19 minutes or longer) were found to receive the most health benefits, including cardiovascular health and improved mortality.

However, too much exposure can be dangerous for health. As one case study found, sauna sessions of 30-60 minutes can lead to heatstroke, organ failure, and even coma.

Cryotherapy and cold exposure can also have adverse impacts if performed excessively or incorrectly, including hypothermia, burns, frostbite and nerve damage. A 2023 review evaluating these and other risks warned that they are preventable by utilizing proper procedures and safety recommendations.  

Therefore, discuss any new therapy modality with your healthcare professional to find the right exposure for you.  

THE FUTURE OF HEAT VS COLD THERAPY FOR BRAIN HEALTH

While modern medicine continues to make major advancements in technology and scientific study, some of humans’ most helpful healers are age-old—including cold and heat therapies.  

Still, new research continues to emerge on the benefits of thermal therapies for brain injury, mental health, and cognitive decline. We can expect to learn more about how, why, and when they’re most helpful. We may also learn more about how temperature regulation might play a role in neuroplasticity and brain repair.

Ultimately, the more knowledge we have, the more individuals can take advantage of personalized approaches, finding the most effective mix of cold and heat therapies to meet their unique needs.