The Evolution of Wellness: A Balanced Approach at The Manor

In the past, wellness often meant pushing boundaries—more sweat, longer workouts, and an endless quest for exhaustion. Today, thanks to a deeper understanding of holistic health, the focus has shifted. True wellness is no longer about extremes; it’s about achieving balance.

This transformation stems from a growing awareness of the connections between mental, physical, and emotional health. Recovery has emerged as the cornerstone of this movement, highlighting that self-care goes beyond physical effort to embrace rest, rejuvenation, and overall vitality. At The Manor we like to be at the forefront of this evolution, offering holistic spa therapies in a beautiful calm place.

Hot and Cold Therapy: A Science-Backed Recovery Duo

Cold Exposure
Cold therapy activates brown adipose tissue (brown fat), a unique fat type rich in mitochondria. Unlike white fat that stores energy, brown fat burns calories to produce heat in a process called thermogenesis. By stimulating brown fat, cold exposure helps to:

• Boosts metabolism.

• Improves insulin sensitivity.

• Supports cardiovascular / brain health.

• Improves mental wellbeing 

These brown fat deposits—often found around the neck and shoulders—serve as nature’s built-in furnace, helping your body thrive in colder conditions and increasing energy levels and resilience.

Heat Therapy
Hot therapy complements cold exposure by dilating blood vessels, which increases circulation. This improved blood flow delivers oxygen and nutrients to muscles and tissues, promoting:

• Reduced inflammation.

• Relief from muscle soreness.

• Enhanced cellular recovery.

Heat exposure also strengthens mitochondria, making them more effective at powering essential bodily functions and repairing damage.

The Synergy of Contrast Therapy

Contrast therapy is a rejuvenating practice that alternates between heat (like sauna use) and cold exposure (such as cold plunges or ice baths). Rooted in traditional Scandinavian methods, this practice has gained worldwide attention for its profound health benefits, becoming a staple for athletes, wellness seekers, and researchers focused on longevity.

The Science of Heat and Cold

By alternating between heat and cold, contrast therapy improves blood flow through vasodilation (expanding blood vessels) and vasoconstriction (narrowing them). This “vascular workout” not only enhances circulation but also reduces inflammation. Moreover, it engages the autonomic nervous system, helping the body handle stress and improve resilience.

Contrast therapy stimulates hormesis—a beneficial stress response where the body becomes stronger by adapting to short-term stress. Heat triggers the production of heat shock proteins (HSPs), which assist in cellular repair and recovery. Cold exposure activates cold shock proteins, supporting brain health and cellular protection. Together, these mechanisms promote recovery, boost metabolism, and enhance overall vitality.

The Power of Combination

Both sauna use and cold plunging offer standalone benefits, but when combined in contrast therapy, the results are amplified. Alternating between heat and cold can enhance recovery, increase circulation, and strengthen your body’s adaptive responses.

How to Get Started: Beginner Protocol

Starting contrast therapy is simple:

• Sauna: 15 minutes at 70°C

• Cold Plunge: 2 minutes at 10°C

• Repeat this cycle twice

Advanced Contrast Therapy

For seasoned users, try this advanced routine:

• Sauna: 15 minutes at 80-90 °C

• Cold Plunge: 10 minutes at 8°C

• Repeat two or three times for optimal results.
  

In our new wellness garden you can escape the modern world and combine these innovative therapies with luxurious settings to create a holistic recovery experience that leaves you feeling renewed, balanced, and ready to conquer your day.

Ready to embrace the future of wellness? Join us on a journey to balance and vitality with our wellness packages and retreats. 🌿

Make It Social

Contrast therapy is not just about health—it can be a social experience too. Share the session with friends, making it a fun and healthy way to connect.

By incorporating contrast therapy into your wellness routine, you’ll enhance recovery, build resilience, and support long-term health—all from the comfort of your home or wellness space.

For those interested in the science of contrast therapy, Dr. Rhonda Patrick and Dr. Susanna Søberg have explored how heat and cold exposure can improve longevity, metabolism, and recovery. Explore Dr. Patrick’s insights in her video on cold and heat exposure, or dive into Dr. Søberg’s research in this Huberman Lab podcast with Dr. Andrew Huberman.

Additional Research on Contrast Therapy
Explore key studies that showcase the benefits of heat and cold exposure:

• Cold Exposure and Brown Fat Activation: Discover how cold exposure can activate brown adipose tissue (BAT) to boost metabolism and energy here.

• Heat Stress and Cardiovascular Health: Read about the cardiovascular benefits of heat exposure from sauna use in this study.

• Sauna Use and Longevity: This JAMA study links sauna use with reduced cardiovascular risk and increased longevity.

• Cold Exposure and Gene Expression: Explore the effects of cold exposure on metabolism and immune response in this study.