Alternate hot and cold exposure like the Nordic sauna tradition

Alternate between heat exposure (sauna, hot bath) and cold exposure (cold plunge, cold shower, winter swimming). In Finland, this cycle of sauna followed by icy water has been practiced for over 1,000 years. Almost every Finnish household has a sauna.

Why It Works

Heat causes blood vessels to dilate, improving circulation and lowering blood pressure. Cold causes them to constrict, training vascular elasticity and improving venous return to the heart. Alternating between them exercises the cardiovascular system like interval training exercises muscles. Finnish studies show those who sauna 4-7 times per week are 50% less likely to suffer cardiovascular disease, with half the risk of stroke, and lower rates of dementia. Regular cold water swimmers show improved cardiovascular resilience and cold adaptation.

Tips

• Finns don't do this for health optimization - it's simply what they've always done, like brushing teeth
• Start with 10-15 minutes of heat followed by 30-60 seconds of cold; build tolerance gradually
• The social aspect of communal sauna adds stress-relief benefits beyond the thermal effect alone