Health – The benefits of discomfort 

Winter is starting to set in and with it come the inevitable sniffles, colds, ills and chills, but is it inevitable? 

Is there more that can be done to bolster our immune system year round? 

After a mad dash out the door to drop my two primary-school aged sons at school, the remainder of my commute is kept interesting with podcasts on an array of topics.  

A recent favourite has been The Huberman Lab with Professor Andrew Huberman, Professor of neurobiology and ophthalmology at Stanford School of Medicine. His research focuses on how the brain responds to physiological stress, fear, trauma and more.

We live in a world that is micromanaged to optimise comfort – heat pumps in our home, thermal insulation, double glazing and even heated car seats. However, the human body is unique in its ability to positively adapt to stress. The more our body systems are exposed to different stressors, the more resilient and responsive we become.  

In fact, a healthy and active immune system needs regular exposure to pathogens, viruses, bugs and bacterium – particularly during childhood.  

We are learning that deliberate exposure to cold or heat has a big impact on physical and mental wellbeing, and on our immune system. Deliberate cold exposure in the form of an ocean swim, cold shower or ice bath (best done in the mornings) helps to wake up the body and improve attention, focus, metabolism, mood and resilience. There is an increase in dopamine – an important neurotransmitter which, along with adrenaline and serotonin, help to improve the responsiveness of our immune system.   

If the idea of deliberate cold exposure isn’t appealing, deliberate heat exposure in the form of a sauna or spa bath is also shown to have potent effects on the body. The use of saunas in Scandinavia is a tradition, from which we are only starting to understand the positive effects. Regular sauna use has a direct effect on all causes of mortality, with a dramatic reduction in stroke, cardiovascular disease and cancer. Heat exposure can also reduce levels of cortisol – the stress hormone involved in our body’s fight and flight response.  

Though exact protocols are varied regarding how much of this exposure is beneficial, there is some consensus across the research that 11 minutes of deliberate cold exposure over 3-4 sessions per week is optimal. It appears that longer sessions of deliberate heat exposure, with 60 minutes over 3-4 sessions per week are recommended.  

Personally, I have attempted to integrate both into my week where possible and have taken the approach that anything is better than nothing.  

Link to Podcast: https://hubermanlab.com/

Disclaimer: Please check with your doctor or relevant health professional before deliberate cold or heat therapy as some medical conditions can be associated with adverse effects. 

The benefits of discomfort 

Winter is starting to set in and with it come the inevitable sniffles, colds, ills and chills, but is it inevitable? 

Is there more that can be done to bolster our immune system year round? 

After a mad dash out the door to drop my two primary-school aged sons at school, the remainder of my commute is kept interesting with podcasts on an array of topics.  

A recent favourite has been The Huberman Lab with Professor Andrew Huberman, Professor of neurobiology and ophthalmology at Stanford School of Medicine. His research focuses on how the brain responds to physiological stress, fear, trauma and more.

We live in a world that is micromanaged to optimise comfort – heat pumps in our home, thermal insulation, double glazing and even heated car seats. However, the human body is unique in its ability to positively adapt to stress. The more our body systems are exposed to different stressors, the more resilient and responsive we become.  

In fact, a healthy and active immune system needs regular exposure to pathogens, viruses, bugs and bacterium – particularly during childhood.  

We are learning that deliberate exposure to cold or heat has a big impact on physical and mental wellbeing, and on our immune system. Deliberate cold exposure in the form of an ocean swim, cold shower or ice bath (best done in the mornings) helps to wake up the body and improve attention, focus, metabolism, mood and resilience. There is an increase in dopamine – an important neurotransmitter which, along with adrenaline and serotonin, help to improve the responsiveness of our immune system.   

If the idea of deliberate cold exposure isn’t appealing, deliberate heat exposure in the form of a sauna or spa bath is also shown to have potent effects on the body. The use of saunas in Scandinavia is a tradition, from which we are only starting to understand the positive effects. Regular sauna use has a direct effect on all causes of mortality, with a dramatic reduction in stroke, cardiovascular disease and cancer. Heat exposure can also reduce levels of cortisol – the stress hormone involved in our body’s fight and flight response.  

Though exact protocols are varied regarding how much of this exposure is beneficial, there is some consensus across the research that 11 minutes of deliberate cold exposure over 3-4 sessions per week is optimal. It appears that longer sessions of deliberate heat exposure, with 60 minutes over 3-4 sessions per week are recommended.  

Personally, I have attempted to integrate both into my week where possible and have taken the approach that anything is better than nothing.  

Link to Podcast: https://hubermanlab.com/

Disclaimer: Please check with your doctor or relevant health professional before deliberate cold or heat therapy as some medical conditions can be associated with adverse effects.