Heat, Cold, and Stillness: A Simpler Path to Living Well

Apr 23

Living longer isn’t the goal. Living better is. That means more years without disease or decline. Three old methods help with that are; sauna, cold, and floatation. They’re not trends. They’re stressors that teach your body how to repair itself and stay strong [2][8].

How Ageing Works - and How These Help

As we age, cells wear out. Mitochondria get weaker. Old cells build up. Inflammation hangs around. But small, controlled stress, called hormesis, can trigger repair. Heat, cold, and stillness all create that kind of stress. Your body adapts, gets stronger, and slows down the damage.

Sauna: Heat That Protects Your Heart and Brain

A Finnish study followed 2,300 men for decades. Those who used a sauna 4–7 times a week were 40% less likely to die early [1][2].

Here’s why:

Blood flow improves: Sauna heat boosts nitric oxide. This widens blood vessels and lowers blood pressure. It’s like light cardio [8].
Cells clean themselves: Heat triggers heat shock proteins (HSPs). These help fix or remove damaged proteins and support mitochondria [1][2].
Brain stays sharp: In the same study, regular sauna use cut dementia risk by 66%. Heat raises BDNF, a brain-growth protein, and may help clear out Alzheimer’s-related waste [2][8].

Cold: Good Stress for Metabolism and Mood

Cold activates brown fat, which burns sugar and fat to make heat. It works best in the morning. One study showed that 90 minutes at 9°C increased brown fat activity 15% more in the morning than the evening [3].

Other effects:

Less inflammation: Cold plunges drop IL-6 (inflammation marker) by 30% and raise IL-10 (anti-inflammatory) [4].
Better mood: A 2-minute cold plunge at 12°C spikes norepinephrine by 530%. That’s more than most antidepressants. It improves focus, mood, and pain tolerance [7].

In 2025, researchers found that 3-minute cold showers at 20°C improved insulin sensitivity in people with type 2 diabetes—about as well as metformin [4].

Floatation: Stillness That Rebuilds

In a float tank, you lie in warm water filled with 500kg of Epsom salts. You float without effort. No noise. No light. Just stillness. Your brain moves into theta waves - like deep meditation [5][6].

Why it helps:

Magnesium boost: Epsom salts contain magnesium sulphate. Your skin absorbs it. It supports over 300 body functions. Around 50% of city dwellers don’t get enough. One study showed a 35% magnesium increase after floating [5].
Less stress: Cortisol (the stress hormone) drops by 25% in a 60-minute float. That’s better than most apps. People also sleep up to 40% better [5][6].

In one test, engineers who floated twice a month made 23% fewer coding mistakes—probably because their brains recovered better [6].

A Weekly Routine That Works

You don’t need a fancy spa. Here’s a simple schedule you can follow at home:

Monday: Infrared sauna (20 mins) + cold shower (2 mins) after your workout
Wednesday: Float session at midday
Friday: Contrast therapy - 15 mins in sauna, 3 mins cold, repeat 3x
Saturday: Cold plunge in nature or at the beach

Heat opens blood vessels. Cold closes them. Floatation helps you reset. Together, they reduce inflammation and improve blood flow [8].

Final Thoughts

These tools aren’t new and they’re not hacks. They’re simple, proven ways to stay healthy. Do them weekly. You’ll feel better, think clearer, and stay resilient.

At ET-Lotus, we explore timeless ways to live well - from ancient bathing rituals to modern recovery tools. Because feeling good shouldn't be complicated.

Learn more on our website: www.et-lotus.co.uk

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Sources

[1] Sauna Use and Longevity | The Secret Weapon to Living Longer

https://sunhomesaunas.com/blogs/saunas/sauna-use-and-longevity-the-secret-weapon-to-living-longer

[2] Sauna Use: Implications for Aging and the Brain – WorldHealth.net

https://worldhealth.net/news/sauna-use-implications-aging-and-brain/

[3] Cold Exposure: Morning May Be Best to Increase Fat Metabolism

https://www.medicalnewstoday.com/articles/cold-exposure-for-fat-loss-does-time-of-day-matter

[4] The Effects of Cold Exposure Training and a Breathing Exercise on Inflammation and Metabolism

https://pubmed.ncbi.nlm.nih.gov/35213875/

[5] How Floating Can Alleviate Work-Related Stress – Floatwell