Mineral wisdom
Healing through knowledge: Your wellness resource
Healing through knowledge: Your wellness resource
Unlock the Secrets to Wellness
Health and Wellness Reads
Wade into articles on wellness, the benefits of a therapeutic soak, best practices for your visit, and more.
Mineral Hot Springs in Glenwood Springs | Spa in Colorado
on Oct 3, 2024 | 2 minutes
Experience Rejuvenating Mineral Hot Springs in Glenwood Springs, CO Is there anything more relaxing and rejuvenating than soaking in a pool of perfectly heated water, feeling your mind wander and your tensions and stresses float away? What if you could enjoy the experience of the legendary Glenwood Springs against the backdrop of the majestic Rocky Mountains? At Iron Mountain Hot Springs, a WorldSprings property, in Glenwood Springs, CO, you can. Sink into one of our 32 unique pools and experience the tranquility and contentment that only a relaxing soak in mineral-rich water can provide. Centrally located between Aspen and Vail—the heart of Colorado ski country—Iron Mountain Hot Springs is the perfect place to unwind and soothe your tired muscles and mind. Choose to soak in 104-degree geothermal springs, take a refreshing dip in a cold plunge pool, or float effortlessly in the salinated Dead Sea Pool. Enjoy swimming in the mineral-rich adults-only or family pools to cool off and unwind during your busy Colorado adventure. Why Visit WorldSprings to Experience the Glenwood Hot Springs? For centuries, civilizations around the world have used mineral hot springs to promote physical and mental wellness. Immersing yourself in mineral-rich water can help you feel better, especially after a long day on the slopes or trails. Here are some of the benefits you can experience when visiting our hot springs: Reduce muscle and joint pain and tension: Hot water reduces inflammation, which keeps the body from activating certain pain receptors. Just being in the water can also take weight off your tired and overworked joints. As a result, you may feel less sore when you leave the pool. Soothe irritated skin: The air in Colorado can be dry due to its elevation, but the minerals found in hot springs can help calm tight, itchy, or inflamed skin. The high amounts of sulfur and silica in the water help moisturize skin, soothing irritation. Improve circulation: The pressure and warmth of the thermal water increase blood flow and oxygenation, which helps strengthen your cardiovascular system. Most of all, a thermal bath can help clear your mind and improve your sense of well-being. Sinking into the warm water and letting go of your tension and stress, even for a little while, promotes relaxation and a better mood. Experience Colorado’s WorldSprings for Yourself Iron Mountain Hot Springs brings globally inspired mineral soaks to Glenwood Springs, CO. Enjoy soothing mineral hot spring baths, invigorating cold plunges, and all our bathhouse and café amenities. Make a reservation today to make your next Rocky Mountain getaway the vacation of a lifetime.
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Mineral Hot Springs in Texas | Spa in Texas
on Oct 3, 2024 | 2 minutes
Experience the World’s Premier Hot Springs in Texas Mineral hot springs are scattered across the globe and have been frequented by countless visitors throughout history. Those seeking the soothing comfort of their restorative waters often travel from far-off destinations. But you don’t have to travel abroad for an unbeatable soak: We’ve created a unique mineral spring experience right here in Texas. Globally Inspired Hot Springs in Texas When you think of mineral springs, Texas may not be the first place that comes to mind. You might think of far-flung locations, like the Su'ao Cold Spring in Japan or the Pamukkale Thermal Pools in Turkey. At WorldSprings, we believe everyone should have the opportunity to experience these waters and their therapeutic benefits, which is why we’ve created more than 40 mineral hot springs and cold plunges right here in Texas. Immerse yourself in soothing waters inspired by the hot springs of Europe, Asia, the South Pacific, and the Americas, with temperatures ranging from the mid-80s to 104. Or revive yourself with a dip in one of our cold plunges. At 45-55 degrees, these waters will awaken you in a way caffeine never could. When you’re ready to take a break from the baths, take advantage of our saunas and outdoor showers. With towel service, food and beverages, lounge chairs, and cabanas, you’ll have everything you need for a day of relaxation. For even more pampering, indulge in one of our spa services. As one of the premier spas in Texas, we proudly offer outstanding massages, body wraps, and facials. Soaking in the Benefits Within moments of stepping into our mineral hot springs, you’ll begin to see why people have been soaking in these waters for centuries. But besides simply feeling great, the act of balneotherapy, hot potting, or whatever you prefer to call it can have therapeutic benefits, too. Warm, mineral-rich water can support your health in several ways, from relieving fitness-related aches and arthritis pain to alleviating certain skin conditions. And by relaxing your body and promoting blood circulation, it could even offer far-reaching health benefits, such as supporting cardiovascular wellness. The minerals found in our waters are also known for fighting inflammation, a common culprit behind many health issues. From immune-boosting benefits to improvements in mood, the potential benefits of mineral hot springs span far and wide. Whether you’re a local who’s searched “mineral hot springs near me” or are traveling from afar, make WorldSprings your destination for a restorative spa experience in Texas. Book your soak and get ready for an unforgettable experience.
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Mineral Hot Springs in Dallas, TX | Spa in Dallas, TX
on Oct 3, 2024 | 3 minutes
Experience Rejuvenating Mineral Hot Springs in Dallas, TX If you’re looking for hot springs and spas in Dallas to help you relax and unwind, WorldSprings will take your soak experience to the next level. Our mineral hot springs feature globally inspired waters that provide real benefits. Book a soak and look forward to a serene, fully immersive experience that will leave you feeling rejuvenated. Our Services & Amenities WorldSprings is a one-of-a-kind experience as the only mineral hot springs Dallas has to offer. To complete your wellness experience, we offer the following services and amenities: Over 40 uniquely designed mineral pools, inspired by different regions and providing a variety of mineral balances Cold plunges, a method of cold therapy we recommend as part of The Mineral Method Traditional Finnish saunas in every region Hydration stations with ice and lemon-infused water Group packages for all occasions, with exclusive benefits like complimentary drinks, an extra hour, and a host to ensure your experience goes above and beyond Why Your Next Dallas Trip Should Include a Mineral Hot Springs Soak Whether you’re traveling for business, a family vacation, or a special occasion, checking out the hot springs near Dallas is a must. Mineral hot springs in particular offer unique therapeutic properties that are sure to elevate your trip. If you’ve never experienced the physical, mental, and emotional benefits of mineral hot springs, you’re in for an unforgettable soak. 1. Soak Away the Stress When was the last time you shut away all distractions and let yourself fully relax? Just a warm soak in a bath can do wonders for your body and mind, so imagine how soothed and at peace you’ll feel in crystal-clear, mineral-rich waters heated to ideal temperatures. While baths at home can be interrupted by phone calls, knocks at the door, and other outside noise, booking a mineral hot spring soak gives you dedicated time to settle in and experience blissful serenity. 2. Sleep Easier In addition to helping you relax during the day, mineral hot springs may help you rest easier at night. Reducing stress and promoting a feeling of calm and tranquility keeps your mind at ease so you can fall asleep quickly when you get home. The heated pools also play a factor. According to research, a drop in body temperature signals that it’s time for bed. Mineral hot springs warm you up, and when you get out, your temperature lowers. Because of this, booking an evening soak could promote better sleep. 3. Soothe Sore Muscles Whether you’re a performance athlete or work a physically demanding job, stiff and overworked muscles can cause serious discomfort and hold you back. Heat and cold therapy are well-documented natural pain remedies. The warmth gets your blood flowing and helps relax tight muscles and sore joints, while cold temperatures slow inflammation and numb pain. Alternating between heat and cold is often recommended for the best results. If you’re feeling tense, try a soak in our mineral hot springs, then take a quick dip in a cold plunge. This circuit will help you loosen up and relieve sore and weary muscles. Dallas locals and visitors alike can book their visit now—and get ready to enjoy a luxury experience.
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The Importance of Muscle Recovery During Active Vacations
on Oct 3, 2024 | 3 minutes
The Importance of Muscle Recovery During Active Vacations For you, vacations are much more than lounging on the beach — they’re an opportunity to seek thrills, find adventure, and enjoy the great outdoors. Whether you spend your days off biking, hiking, skiing, or kayaking, you always get your workouts in. But even the most active travelers need time to rest. While planning your daily activities, it’s smart to pencil in muscle recovery days. Giving your body a chance to recuperate will ensure you have the energy to enjoy your trip to the fullest. Why You Should Incorporate Rest Days Into Your Active Vacation All workouts put stress on your body. While this is essential for building strength, endurance, and overall better health, your body mostly sees the fruits of your labor after your workout — during muscle recovery. As your muscles recover from exercise, they become slightly stronger than they were before. With every workout, your body is basically adapting to the rigorous movements. So, what helps with muscle recovery? The answer is simple: rest. You need to allow your body to heal not only to grow stronger, but to avoid potential injury. Pushing your body beyond its limits can lead to fatigue and overuse, which increases the risk of muscle sprains and strains, stress fractures, tendinitis, joint injuries, and more. Depending on your fitness level and how intense your workouts are, most experts recommend taking at least one rest day a week. After recovering, you’ll be ready for the next adventure! 5 Top Muscle Recovery Tips for Travelers 1. Try Active Recovery Activities Recovery days don’t necessarily mean kicking back on your hotel bed and watching TV. If complete relaxation isn’t your cup of tea, you might be more suited to active recovery. That means low-intensity exercise that won’t stress your body significantly. Try going for a swim if your lodging has a pool, stretching out with gentle yoga, or taking the opportunity to lightly sightsee on foot. 2. Relax There’s nothing wrong with resting up during your muscle recovery day. If you feel exhausted from the days’ activities, feel free to sit back, relax, and let your body do the healing. Passive recovery is an equally effective way to restore your energy and stamina. 3. Get Plenty of Nutrients The food you eat plays a major role in the recovery process. Depending on where you travel, the restaurants around you might not meet your nutritional needs. It’s a good idea to do your research and plan ahead. Lean proteins, healthy fats, and carbohydrates are the best nutrients for muscle recovery after workouts. Look for restaurants with nutritious options and pack healthy snacks like blueberries, low-fat string cheese, whole grain crackers with peanut butter, nuts, or Greek yogurt. Don’t forget to drink plenty of water and stay hydrated every day. 4. Build the Ideal Sleep Environment Even if you’re eager to explore your destination day and night, sleep should be a priority. Much of your body’s physical and mental recovery occurs as you sleep. That’s why you should try to get at least 7 hours of quality sleep each night. While you can’t control everything about your amenities and surroundings, there are ways you can be prepared for a better night’s sleep. For example, you can block out noisy late-night guests at hotels with ear plugs or a white noise machine. Other tips include taking a warm bath or shower before bed, packing a sleep mask, avoiding heavy meals late at night, and bringing your own pillow. 5. Visit a Mineral Springs WorldSprings is the perfect place for muscle recovery after workouts. This outdoor mineral springs retreat offers a refreshing, restorative experience with over 40 globally inspired pools. Our waters provide a variety of benefits, with varying temperatures and mineral balances to suit your wellness goals. We’ve crafted an expert-endorsed Mineral Method wellness circuit which focuses on soothing overworked muscles and enhancing muscle repair. First, you’ll soak in a warm pool in Yarrangobilly, Australia of the South Pacific Region at 100°F or less for 15-20 minutes. Next, you’ll take a cold plunge. We recommend repeating this circuit 2-3 times for the most targeted benefits, including relaxed muscles, improved sleep, and reduced inflammation. The Mineral Method is an exclusive wellness circuit that aims to provide guests with the most effective and targeted full-body wellness. The Benefits of Hot Mineral Waters and Cold Plunges for Muscle Recovery Hot springs, especially mineral waters, have long been thought to possess healing properties. While their medicinal uses have changed over time, there’s little doubt today that thermal waters can benefit sore bodies and overworked muscles. The warm hot springs waters can help improve blood flow throughout the body, delivering essential oxygen and nutrients to cells. It can decrease swelling and inflammation, and the buoyancy of the water itself eases the pressure on tense joints. The minerals may help alleviate muscle pain while promoting relaxation. Although it takes the opposite approach, a cold plunge has similar effects. The icy water constricts your blood vessels to slow blood flow and relieve soreness and swelling. While some prefer sticking to one or the other, rotating between hot and cold water can give you the best of both worlds. Relax Your Muscles at WorldSprings WorldSprings hot mineral waters and cold plunges make the perfect addition to your active vacation, providing a luxurious and serene recovery experience. Whether you choose to relax at our iconic Iron Mountain Hot Springs location in Colorado or our WorldSprings Dallas pools in Texas, you’ll experience a relaxing oasis that will melt away stress. Book your visit and discover a new way to relax your muscles!
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Skin Benefits of Hot Mineral Spring Soaks
on Oct 2, 2024 | 5 minutes
Skin Benefits of Hot Mineral Spring Soaks Soaking in a hot mineral spring feels wonderful for both the mind and body. But aside from feeling rejuvenated, are there any ways mineral springs benefit you physically? In particular, are hot springs good for your skin? Let’s find out. Is Mineral Water Good for Your Skin? As its name suggests, mineral water is rich with minerals, many of which benefit your skin. In fact, some minerals actually help make up your skin’s structure, while others have important biological functions. And while you can take in minerals through your diet, soaking in them is an excellent way to deliver them directly to your skin. In What Ways Are Hot Springs Good for Your Skin? Bathing in hot mineral springs has far-reaching benefits for your entire body. For your skin in particular, hot springs could hold the following advantages: Boost hydration to make your skin softer and more supple. Minimize inflammation, especially when caused by skin conditions such as eczema or psoriasis. Control UV damage through antioxidants which neutralize the free radicals that harm your skin. These benefits are noteworthy on their own, but when we consider the ways in which specific minerals improve your skin’s wellness, the advantages are even more compelling. Mineral Water Benefits for Skin While there are many micronutrients our bodies use for everyday functions, there are some minerals in particular that benefit our skin in profound ways. Here are a few of the standout minerals in our springs that can play a role in supporting healthier skin. Silica Also known as silicon dioxide, silica is found naturally in rivers, quartz, sand, and even volcanic magma. Historically, the material has been leveraged for its strengthening properties, and is commonly found in cement and asphalt. It’s therefore no surprise that it helps keep things together in our bodies, too. As an essential building block, silica is responsible for the flexibility and structure of our connective tissues, as well as protection for our organs. Because it bonds with proteins such as collagen, it also plays a role in your skin’s vitality — which is why soaking in our silica-rich springs, like Iceland & Italy, can be so beneficial to your skin’s health. Sodium If your skin feels better after a day at the beach, it’s not your imagination: the sodium in salt water can act as a gentle exfoliator, sloughing away dead skin cells and opening your pores for a deep cleanse. In moderation, it could also dry out the bacteria that causes zits and reduce inflammation caused by acne. For the most sodium-rich experience available, head to the hypersaline waters of our Dead Sea Float Pool, and allow the ultra-nourishing benefits of the rich saltwater soak in. Bicarbonate Bicarbonate is a base, which your body uses to maintain a healthy pH balance. Also found in baking soda, bicarbonate is believed to have immense skin benefits. In fact, it’s recognized for its therapeutic properties by the National Eczema Association, and may also be helpful for conditions such as acne, psoriasis, insect bites, poison ivy, and certain fungal infections. Numerous pools on our property are rich in bicarbonate, including: Australia & Bali Japan & Korea Guatemala & Mexico Magnesium When it comes to mineral water benefits for skin health, we’d be remiss not to mention the merits of magnesium. Many people take the mineral orally for its potential mood-boosting and muscle health perks, but the micronutrient packs a powerful punch for skin health, too. In your skin, magnesium is responsible for aiding in hydration and barrier repair, as well as supporting skin regeneration and cell turnover. Further, applying magnesium directly to your skin could minimize sun damage, calm rosacea, alleviate dryness, and enhance its overall appearance. This dynamic mineral is featured in the following regions: Dead Sea Float Pool Guatemala & Mexico Australia & Bali Japan & Korea Potassium Potassium is a potent electrolyte with several important jobs in our body. In terms of skin health, the mineral helps to maintain adequate hydration levels (which is why your skin looks dried out when you’ve been sweating a lot, thus losing potassium). As a component of our skin’s intercellular matrix, potassium also helps support its natural barrier function and shedding process. Find potassium-rich waters in: Australia & Bali Iceland & Italy Japan & Korea Guatemala & Mexico While it’s clear that minerals are not only beneficial but actually essential to our skin health, the unique advantage of mineral springs is that these micronutrients actually work best when combined with warm water, which is exactly how you can enjoy them in our springs. Ths delivery method allows for optimal absorption, and because our springs contain several different minerals in one source, your skin can get a multitude of benefits from a single soak. Relax at WorldSprings At WorldSprings, we’re committed to providing the most serene, rejuvenating experience for adults. Set against the backdrop of Colorado’s hillside in the Rocky Mountains, our Iron Mountain Hot Springs boasts 32 pools, including a Dead Sea Float Pool, for a chance to experience waters from around the world. Our WorldSpring Dallas location in Texas features 46 pools – the perfect opportunity to try waters from Mexico, Japan, and even Australia and Bali. Are you ready to pamper your skin in a soothing hot mineral spring? Book your soak online now!
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Why Staycations Are Great for Stress Relief
on Oct 1, 2024 | 4 minutes
Even when you love your job, there’s a good chance you’re looking forward to a much-needed vacation. A few days away for some R and R can help prevent burnout and allow you to return to work feeling more rejuvenated and ready to take on fresh challenges. But have you ever found yourself thinking that you need a vacation to recover from your vacation? Sometimes, traveling can feel like just as much work as actually going to work. Dealing with luggage, airports, delays, and everything else that comes with taking a trip can leave you feeling like you’d rather just stay home—and many people are doing just that and scheduling staycations instead. What is a staycation? It’s a vacation, but instead of venturing to some far-flung location, you stay home and enjoy your own community. The idea is to give yourself a break and unwind, recharge your batteries, and enjoy your local area without the hassles of traveling. In fact, in many ways, a staycation might be the ultimate stressbuster and do more for your well-being than an extravagant trip ever could. Not convinced? Check out these benefits and staycation ideas to see how you might benefit from sticking close to home when using your PTO. 3 Ways a Staycation Benefits Your Mental Well-Being There’s a lot to be said for the change of scenery and new experiences that come with travel, and a staycation doesn’t mean sacrificing that personal growth. In fact, depending on how you choose to spend your free time, you may even return to your routine feeling more inspired and fulfilled. How can a few days at home do that? 1. Eliminate Travel Stress When you take a staycation, you’re on your own timetable. You don’t need to worry about delayed flights, lost bags, or crowds. There’s no need to rush, and you’re not at the mercy of factors outside your control. 2. Choose What Makes You Happy When you’re rushing from place to place or task to task every day, it’s easy to feel overwhelmed. Daily life can also be exhausting and keep you from doing the things you most enjoy. During a staycation, you can choose activities that you want to do, whether it’s tackling the stack of books next to your bed, lingering at the local coffee shop with a friend, or hiking a nearby trail. A staycation is the ideal time to spend time on activities that you enjoy but don’t typically get a chance to do. Focus on self-care and things that make you feel relaxed, fulfilled, and happy, whether it’s a favorite hobby or just unwinding at a local spa or mineral hot springs 3. Time for Rest All too often, when we travel, we’re so focused on seeing and doing “everything” in the destination that there’s no real time for rest and relaxation. Combine that with the fact that many people don’t always sleep well when away from home, and it’s no wonder so many of us arrive home feeling worse than when we left. A staycation provides that time for uninterrupted rest. Whether you choose to stay at home or book a room in a local hotel for a night, this is the ideal time to just rest, get plenty of sleep, and take care of yourself. It’s amazing what a good night’s sleep can do for your stress levels! The Best Ways to Relieve Stress on a Staycation If you choose a staycation, the most important thing to do is treat it like any other trip. This means disconnecting from work and other daily sources of stress. Even though you’re staying local, that doesn’t mean your boss and coworkers can have access to you. Commit to unplugging and living in the moment, like you would if you were staying at a far-flung resort. The next step is to create an itinerary. What are the things you want to do while on your staycation? You don’t have to pack every second with activities (and shouldn’t), but do give yourself something to look forward to by planning an experience or adventure. Because you want to prioritize self-care, consider scheduling a massage or visit to local mineral hot springs. Research shows that soaking in a hot spring, for example, can reduce stress and pain levels, help improve sleep, and benefit your overall physical and mental well-being. A staycation is the ideal time to act like a tourist in your own tone. Is there a restaurant you’ve always wanted to visit or a museum you’ve never explored? Now’s a great time to make that happen. Schedule a sightseeing tour, take a day trip to a nearby attraction, or just wander your city on your own and see what you can discover. You’ll gain a new appreciation for your home and have a good time. Above all, your staycation should focus on relaxation and taking a break. You don’t have to fly to the other side of the world for a stress reset, and you might just find that hanging out close to home is exactly what you needed to return to work refreshed. For an international experience close to home, explore the globally inspired mineral baths at WorldSprings. Enjoy hot and cold tubs, outdoor lounging, and spa and physical recovery services by booking your visit today.
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Meet Sara Szal Gottfried MD
on Aug 29, 2024 | 2 minutes
Meet Dr. Sara Szal Gottfried Please meet Dr. Sara Szal Gottfried a leading doctor who practices precision medicine and also served as the former WorldSprings Wellness Advisor, as well as the creator of The Mineral Method wellness circuits. Precision medicine is fascinating; it looks at your genes, lifestyle, and environment to come up with the best approach to health and longevity and offer personalized recommendations to optimize health at the individual level. The benefits of soaking Throughout Europe and Japan, physicians prescribe soaking in mineral waters of varying temperatures for a host of ailments. Mineral waters are prescribed to treat conditions and reduce risk of disease, including reduction of tension and stress and extending to other benefits such as reduction of inflammation, better breathing, and improved athletic recovery. The potential benefits of soaking in nourishing waters are valuable and can be part of the lifestyle modifications a patient makes under the care of a precision medicine doctor. Taken further, contrast bathing - the practice of alternating between soaking in a hot pool followed by a cold plunge, as you can follow within The Mineral Method wellness circuits - can increase your blood oxygenation, blood flow to muscles and the skin, and soothes muscle soreness. Soaking in mineral water is a proven path to a healthier body and maybe greater longevity. Come try it out, at WorldSprings.
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Benefits of Mineral Water
on Jul 26, 2024 | 3 minutes
By Former Wellness Advisor Sara Szal Gottfried, MD Inside hot spring soaking pools, minerals abound. Magnesium, calcium, iron, potassium, silica, sodium, lithium. People flock to hot springs for bathing and relaxation, and don’t realize that around the world, doctors prescribe hot springs for medical therapy. Like sugar dissolves in a cup of hot coffee, minerals from rocks dissolve in the hot spring water, and the mineral content varies according to location and depth of the water. It’s the high mineral concentration that offers the therapeutic benefits such as promoting deep relaxation and recovery, boosting circulation, soothing sore muscles and maybe joints, and improving certain skin conditions. A physician friend recently described his use of hot springs as an ancient wellness practice: “I soaked in hot springs today and felt spacious and relaxed, full of ease, as if all the mental and physical knots of a busy life melted away. ”He’s an internal medicine doctor, so I asked if he prescribed them to his patients. “No, but maybe it’s time to start.” As a precision medicine doctor who integrates ancient healing with modern technology and science, I wondered if there was data to support the physician’s claims. Laptop in hand, I dove into the science that underlies the “sit and soak” approach to mineral hot springs. I was surprised at the breadth and depth of scientific support emerging from more than 735 scientific papers published in mostly peer-reviewed journals – far too many to read myself. Examples include the following. One review described the benefits of mineral hot springs for improving chronic stress and the immune system, and suggested that it might be a good hermetic strategy .ii (If you listen to Stanford University Professor Andrew Huberman’s podcast, you might know something about hormesis from deliberate heat exposure, or even deliberate cold exposure – hormesis is a biological concept in which you subject yourself to enough stress to trigger a positive adaptation.) Another review details the benefits to your skin, particularly if you have psoriasis or atopic dermatitis. A systematic review suggests that mineral hot springs may help increase blood circulation. Another systematic review on the effectiveness of hot springs (known as balneotherapy) in people with cancer. An older study showingbenefit in inflammation of the joints and elsewhere in the body, such as in rheumatoid arthritis or osteoarthritis. In Japan, hot springs are used in rehabilitation medicine. More limited scientific support exists on use of mineral hot springs for endometriosis and autoimmune disease, xiixiii though the evidence is moderate that it helps ease the pain of fibromyalgia. Keep in mind that just because a condition you face hasn’t been studied doesn’t mean that your condition may not be affected by mineral hot spring. Lack of proof is not proof against. Given the low risk and high potential benefit of soaking in minerals, you may want to try your own self experiment. Mechanism You might wonder if all of the benefits stem from the minerals or if something else might be operative to increase healing. But do the minerals get absorbed? We don’t really know. We believe that tiny quantities of minerals pass through the layers of your skin and potentially enter your bloodstream. Some people may absorb more minerals than others, and some people may benefit from hot springs by a different mechanism of action. Hot springs provide heat stress and kicks off “thermoregulatory” patterns in the body via heat shock proteins that may help increase your health span (the period of time you are relatively free of disease), as described by Rhonda Patrick, PhD. xvHeat shock proteins are found inside cells and help to regulate the health of the cell, including how it talks to other cells. xvi Activating them can be good. Safety Whenever we consider a treatment in medicine, we think about the risks and benefits. While soaking in the waters of a mineral hot spring and potentially absorbing the abundant minerals dissolved in the water may be helpful for the body, we still need to consider risks. Common sense dictates that one should avoid water with extreme temperature. Start with the right temperature for you. Some natural hot springs have highly acidic or searing hot waters, which can cause a burn. Conclusion Hot Springs are used across many cultures and are one of the oldest wellness practices. Soaking in mineral-rich waters at varying temperatures has both physical and emotional benefits. If you have spoken to anyone who’s experienced these waters, you will hear stories of lower stress, a sense of relaxation, and a desire to return to the healing waters soon—and there is science to support these experiences. While Europe and Japan are the most established places in which doctors prescribe mineral water therapy, you may find the experience to be healing, particularly if you have chronic stress and tension, poor blood circulation, skin problems, inflammation, or pain. The current scientific basis for the use of mineral hot springs suggests that it just might “ease the mental and physical knots of a busy life” and make it worth your experimentation.
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The Benefits of Contrast Bath Therapy
on Jul 25, 2024 | 3 minutes
By Former Wellness Advisor Sara Szal Gottfried, MD You may have heard of the benefits of deliberate hot water immersion, and perhaps you have heard of the benefits of deliberate cold water immersion. What about when you combine the two by alternating between hot and cold mineral water? Alternating hot and cold mineral water immersion is one form of contrast bathing. The idea is an ancient concept, recently popularized by advocates such as Wim “The Iceman” Hof and Professor Andrew Huberman. Can you really improve your health through contrast bathing? Throughout Europe and Japan, physicians prescribe soaking in mineral waters of varying temperatures to treat conditions and reduce risk of disease, including reduction of tension and stress and extending to other benefits such as reduction of inflammation, better breathing, and improved athletic recovery. In this blog, we will explore the more commonly known benefits of contrast immersion as well as the lesser known attributes such as enhanced brain chemicals, blood flow to skin and muscles, lactate recovery, and glucose modulation. BOOK A SOAK AT WORLDSPRINGS Benefits of Contrast Bathing Many of the benefits of contrast immersion stem from the study of cold water immersion. Contrast bathing may activate the innate healing capacity of the body, which may relieve various conditions and symptoms. When practiced regularly, positive effects of contrast bathing seem to last longer and may affect cardiovascular circulation, improve chronic inflammation, and perhaps improve fat burning. Documented benefits are listed below. Note that some of the benefits are directly from cold water immersion whereas other studies investigate contrast bathing. Increase oxygenation and blood flow to muscle tissue. In a study of athletes in their twenties, oxygenation and blood flow improved to the calf muscles with contrast bathing, suggesting a potential application in recovery from injury. Improve energy, mood, and focus. Cold water exposure triggers release of dopamine, epinephrine (also known as adrenaline), and norepinephrine in the body, though data are mixed perhaps related to body size and fitness level. All are potential feel-good brain chemicals that make you feel more alert and able to focus. Dopamine can take a while to be triggered with cold water immersion, though epinephrine can spike in under one minute. Colder temperatures trigger a more rapid release, with the caveats listed below. Lowers blood pressure and heart rate. Cold water immersion to 89.6 degrees Fahrenheit increases your systolic and diastolic blood pressure by 11 to 12 percent, respectively, and reduces heart rate by 15 percent according to older research. While these changes are advantageous for most people, care must be taken not to drop blood pressure and heart rate excessively, to remain well hydrated, and to track carefully how you feel throughout the exposure. Rapid recovery after intense exercise, as measured by lactate elimination. In one small study of 11 subjects, men and women showed similar benefit with contrast water immersion for 30 minutes to hasten plasma lactate decrease. Temperatures used were hot (96.8 degrees Fahrenheit) and cold (53.6 degrees Fahrenheit) water baths. Another study in 20 rugby players showed a similar lactate effect. In a meta-analysis of 52 studies of cold water immersion, positive effects were observed in muscle power, muscle soreness, creatine kinase—and that shorter durations and lower temperatures may improve the efficacy of cold water immersion after high intensity exercise. Better HRV after intense exercise. Another study in 20 men confirmed the lactate elimination and showed improved post-exercise cardiac autonomic regulation. When you exercise, you activate the sympathetic (fight or flight) response, and contrast cold water immersion appears to accelerate parasympathetic reactivation. Better skin blood flow in rheumatoid arthritis, diabetes, and foot/ankle injuries in a systematic review of 10 studies. Healthier lung function and few respiratory infections in people with chronic respiratory disease. In particular, inhaling sulfurous mineral waters may help with clearing mucus from the respiratory tract, and cold water immersion appears to lessen the risk of infection in people with chronic respiratory disease. Enhanced glucose metabolism and insulin sensitivity. Deliberate cold exposure increases your metabolism because your body has to burn more calories in order to raise core body temperature. Muscle soreness. One small study of 26 men found a transient decrease in muscle soreness with contrast bathing compared to use of compression garments, though other measures of athletic performance were not significantly different. As Professor Andrew Huberman points out, contrast bathing may also increase resilience and grit, though these outcomes are more difficult to demonstrate. On his podcast about deliberate cold exposure, he describes training the prefrontal cortex with cold immersion may help regulate one’s “top-down” control that translate into a skill that applies more broadly to other situations, “allowing you to cope better and maintain a calm, clear mind when confronted with real-world stressors. In other words, deliberate cold exposure is great training for the mind.” BOOK A SOAK AT WORLDSPRINGS One meta-analysis of 28 studies showed that cold water immersion may be more advantageous than active recovery, warm water immersion, and even contrast bathing, though data are limited. Find what works best for you. How to Do It and Keep Safe Generally you start with warm or hot water first. Finish with cold to allow your body to heat up on it’s own without the assistance of warm water for maximal metabolic benefit. Use warm but not hot water to adjust slowly. While deliberate hot water immersion includes risks that we have previously described, it’s the cold water immersion that can be riskier because cold shot is possible. You need to find the right temperature for you, go slow, and limit your exposure initially to just a few minutes. Prioritize safety. For the cold water portion, there are a few tenets to create safety. Only immerse your body up to your neck, and keep your head above water. The torso seems to be the most important. Keep in mind that some people tolerate cold water better than others. You want to aim for water that is mildly uncomfortable, i.e., cold enough to make you want to get out, but safe enough for you to stay for a few minutes. That may be 60 degrees for some folks, and 45 degrees for others. Professor Huberman recommends deliberate cold exposure for a grand total of 11 minutes per week. He advises two to four sessions that last one to five minutes each distributed across a week. Common sense dictates that you choose safe bodies of water for contrast bathing. Take care to perform slow, deliberate breathing and avoid hyperventilation before or during water immersion. Conclusion If you are new to contrast bathing or cold water immersion, take your time to adapt. It may feel uncomfortable at first, but following the instructions that we’ve provided will help you slowly adjust and experience the benefits. At WorldSprings, you will find various circuits that allow you to perform contrast bathing. Warm to hot mineral baths range from 37.8 up to 40°C in replica of the hot springs of Osek South Korea waters, Yarrangobilly, Australia, and Blue Lagoon of Iceland, and cold plunges that are 55°C. Metabolism In the short-term, cold exposure increases metabolism as the body has to burn calories to increase core body temperature. The total calories burned from the cold exposure are not that significant. However, the conversion of white fat (energy storage) to beige or brown fat (which are highly metabolically active) can be beneficial for: Allowing people to feel more comfortable in the cold (i.e., cold adaptation) Triggering further and more sustained increases in metabolism Of course, calories in (consumed) versus calories out (metabolized) or “CICO” governs whether you gain, lose, or maintain weight. There is no escaping the laws of thermodynamics. BOOK A SOAK AT WORLDSPRINGS __________________________________________________ 1. Shadgan B, et al. Contrast baths, intramuscular hemodynamics, and oxygenation as monitored by near-infrared spectroscopy. J Athl Train. 2018 Aug;53(8):782-787. doi: 10.4085/1062-6050-127-17. Epub 2018 Sep 13. PMID: 30212235; PMCID: PMC6188085. https://pubmed.ncbi.nlm.nih.gov/30212235/ 2. Johnson DG, Hayward JS, Jacobs TP, Collis ML, Eckerson JD, Williams RH. Plasma norepinephrine responses of man in cold water. J Appl Physiol Respir Environ Exerc Physiol. 1977 Aug;43(2):216-20. doi: 10.1152/jappl.1977.43.2.216. PMID: 911386. https://pubmed.ncbi.nlm.nih.gov/911386/; Aizawa Y, Shibata A, Tajiri M, Hirasawa Y. Reflex vasoconstriction to a cold stimulus for non-invasive evaluation of neurovascular function in man. Jpn Heart J. 1979 May;20(3):301-5. doi: 10.1536/ihj.20.301. PMID: 459099. https://pubmed.ncbi.nlm.nih.gov/459099/; Smith DJ, Deuster PA, Ryan CJ, Doubt TJ. Prolonged whole body immersion in cold water: hormonal and metabolic changes. Undersea Biomed Res. 1990 Mar;17(2):139-47. PMID: 2321318. https://pubmed.ncbi.nlm.nih.gov/2321318/; 3. McMurray RG, Kocher PL, Horvath SM. Aerobic power and body size affects the exercise-induced stress hormone responses to varying water temperatures. Aviat Space Environ Med. 1994 Sep;65(9):809-14. PMID: 7818449. https://pubmed.ncbi.nlm.nih.gov/7818449/; Janský L, Srámek P, Savĺiková J, Ulicný B, Janáková H, Horký K. Change in sympathetic activity, cardiovascular functions and plasma hormone concentrations due to cold water immersion in men. Eur J Appl Physiol Occup Physiol. 1996;74(1-2):148-52. doi: 10.1007/BF00376507. PMID: 8891513. https://pubmed.ncbi.nlm.nih.gov/8891513/ 4. Srámek P, Simecková M, Janský L, Savlíková J, Vybíral S. Human physiological responses to immersion into water of different temperatures. Eur J Appl Physiol. 2000 Mar;81(5):436-42. doi: 10.1007/s004210050065. PMID: 10751106. https://pubmed.ncbi.nlm.nih.gov/10751106/ 5. Morton RH. Contrast water immersion hastens plasma lactate decrease after intense anaerobic exercise. J Sci Med Sport. 2007 Dec;10(6):467-70. doi: 10.1016/j.jsams.2006.09.004. Epub 2006 Nov 22. PMID: 17118706. https://pubmed.ncbi.nlm.nih.gov/17118706/ 6. Hamlin MJ. The effect of contrast temperature water therapy on repeated sprint performance. J Sci Med Sport. 2007 Dec;10(6):398-402. doi: 10.1016/j.jsams.2007.01.002. Epub 2007 Mar 6. PMID: 17339133. https://pubmed.ncbi.nlm.nih.gov/17339133/ 7. Moore E, Fuller JT, Buckley JD, Saunders S, Halson SL, Broatch JR, Bellenger CR. Impact of Cold-Water Immersion Compared with Passive Recovery Following a Single Bout of Strenuous Exercise on Athletic Performance in Physically Active Participants: A Systematic Review with Meta-analysis and Meta-regression. Sports Med. 2022 Jul;52(7):1667-1688. doi: 10.1007/s40279-022-01644-9. Epub 2022 Feb 14. PMID: 35157264; PMCID: PMC9213381. https://pubmed.ncbi.nlm.nih.gov/35157264/ 8. Bastos FN, Vanderlei LC, Nakamura FY, Bertollo M, Godoy MF, Hoshi RA, Junior JN, Pastre CM. Effects of cold water immersion and active recovery on post-exercise heart rate variability. Int J Sports Med. 2012 Nov;33(11):873-9. doi: 10.1055/s-0032-1301905. Epub 2012 Jun 21. PMID: 22722961. https://pubmed.ncbi.nlm.nih.gov/22722961/ 9. Breger Stanton DE, et al. A systematic review of the effectiveness of contrast baths. J Hand Ther. 2009 Jan-Mar;22(1):57-69; quiz 70. doi: 10.1016/j.jht.2008.08.001. Epub 2008 Oct 22. PMID: 18945584. https://pubmed.ncbi.nlm.nih.gov/18945584/ 10. Khaltaev N, et al. Balneotherapy and hydrotherapy in chronic respiratory disease. J Thorac Dis. 2020 Aug;12(8):4459-4468. doi: 10.21037/jtd-gard-2019-009. PMID: 32944359; PMCID: PMC7475532. https://pubmed.ncbi.nlm.nih.gov/32944359/ 11. Scott MC, Fuller S. The Effects of Intermittent Cold Exposure on Adipose Tissue. Int J Mol Sci. 2023 Dec 19;25(1):46. doi: 10.3390/ijms25010046. PMID: 38203217; PMCID: PMC10778965. https://pubmed.ncbi.nlm.nih.gov/38203217/ 12. French DN, Thompson KG, Garland SW, Barnes CA, Portas MD, Hood PE, Wilkes G. The effects of contrast bathing and compression therapy on muscular performance. Med Sci Sports Exerc. 2008 Jul;40(7):1297-306. doi: 10.1249/MSS.0b013e31816b10d5. PMID: 18580411. https://pubmed.ncbi.nlm.nih.gov/18580411/ 13. https://www.hubermanlab.com/newsletter/the-science-and-use-of-cold-exposure-for-health-and-performance, accessed January 31, 2024. 14. Moore E, Fuller JT, Bellenger CR, Saunders S, Halson SL, Broatch JR, Buckley JD. Effects of Cold-Water Immersion Compared with Other Recovery Modalities on Athletic Performance Following Acute Strenuous Exercise in Physically Active Participants: A Systematic Review, Meta-Analysis, and Meta-Regression. Sports Med. 2023 Mar;53(3):687-705. doi: 10.1007/s40279-022-01800-1. Epub 2022 Dec 17. PMID: 36527593. https://pubmed.ncbi.nlm.nih.gov/36527593/
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