Can’t Workout? A Hot Bath May Be The Next Best Option

A Simple Way to Boost Health

I think most would agree that a hot bath is one of life’s greatest pleasures. After all, people have been soaking in hot springs for centuries. Not only is the practice helpful for relieving sore muscles and pain, encouraging restful sleep, and calming anxiety, but researchers have now discovered that it also helps to boost metabolism, regulate blood sugar, and reduce inflammation. This is good news for those who cannot exercise or would like to take advantage of these health-boosting benefits without breaking a sweat.

Science-Backed Benefits of Hot Water Immersion

Compelling research from Loughborough University, United Kingdom has found the simple act of soaking in hot water helps to improve metabolic markers, enhance insulin sensitivity, and lower chronic inflammation.¹ The study involved ten sedentary, overweight men and eight control participants who were either immersed in 102ºF water for one hour or rested for an hour at ambient temperature. The intervention took place over two weeks with 10 hot water immersion sessions.

Blood samples were taken for both groups before the session, immediately after, and two hours post-session to document monocyte intracellular heat shock protein-72 (iHsp72) and plasma concentrations of extracellular Hsp72 (eHsp72), interleukin-6 (IL-6), fasting glucose, insulin, and nitrite levels.

A single hot water immersion (HWI) session significantly increased plasma interleukin-6 and nitrite concentrations, while lowering fasting glucose and insulin concentrations — leading the researchers to conclude “HWI shows potential as a strategy to combat chronic low-grade inflammation and improve glucose metabolism in individuals without the physical capacity to do so using exercise.”

While more research and larger studies are needed, the results are promising. The team hopes to “extend this research to populations that may most benefit from passive heating interventions, such as the elderly or people with disabilities that restrict them from engaging in exercise.”

But these aren’t the only benefits of a hot soak. Another study published in the Journal of Applied Physiology found that passive heating of the body through soaking in hot water resulted in improved cardiovascular health, along with the previously established positive benefits of glycemic control and lower inflammation.² Likewise, 2021 research published in the same journal also established the positive cardiovascular benefits of a hot soak without the additional stress placed on the body from exercise.³

What’s more, a soak in hot water has been found to help ease fibromyalgia pain⁴; increase cognitive function and reduce the risk of Alzheimer’s and dementia⁵; encourage restful sleep⁶; and fight depression⁷.

All of the studies used water temperatures between 100.4°F to 105.8°F for therapeutic purposes — anything warmer can pose a risk for the elderly, pregnant women, and children. Benefits can be achieved in 20-minute sessions, three to four times a week.

Herbal Solutions for Inflammation, Managing Blood Sugar, & Improving Brain Function

Beyond soaking in hot water, several convenient herbal extracts can help you to reach your health goals. These include dual-extracted, fruiting body cordyceps, lion’s mane, reishi, and turkey tail medicinal mushrooms, all of which are found in my convenient Mushroom FOURtress Bundle. Each tincture has unique, research-backed benefits for lowering inflammation, reducing stress, enhancing brain function, balancing blood glucose, and more.

Cordyceps is neuroprotective and improves cognitive function. It also helps to manage blood sugar levels, supports cardiovascular health, and fights chronic inflammation. Lion’s Mane reduces the symptoms of Alzheimer’s and dementia- while boosting brain power. It is also anti-inflammatory and lessens insomnia, anxiety, and depression. Reishi fosters quality sleep, counteracts brain fog, manages blood sugar levels, and cools inflammation. Turkey Tail addresses inflammation, protects heart health, and balances blood glucose.

MIRACULOUS MUSHROOMS!

“Unfounded anxiety can be crippling to me, especially when I start a new job. It had gotten to the point where I was waking up in a cold sweat multiple times a night and also was hyperventilating in the mornings. I’m a person who eats healthy, takes supplements, and exercises daily but I couldn’t shake these attacks and they were causing me to lose sleep, not eat, and be consumed with overwhelming thoughts that I couldn’t turn off.

 

I started taking Nicole’s Mushroom Fourtress Blend every morning and in less than a week, all those negative and debilitating symptoms subsided. Being able to relax, breathe, sleep, and feel confident in myself once again is truly a blessing and God gift. Thank you so much Nicole for your wisdom and the natural healing products that you offer.” -Sonja

Are you ready to take your health to the next level? Visit my apothecary today and experience the power of plant-based medicinal extracts for yourself!

Nicole Apelian

Nicole’s Apothecary Products in this Post

References

1. Acute and chronic effects of hot water immersion on inflammation and metabolism in sedentary, overweight adults S. P. Hoekstra, N. C. Bishop, S. H. Faulkner, S. J. Bailey, and C. A. Leicht, Journal of Applied Physiology 2018 125:6, 2008-2018  https://journals.physiology.org/doi/full/10.1152/japplphysiol.00407.2018
2. The health benefits of passive heating and aerobic exercise: To what extent do the mechanisms overlap? Tom Cullen, Neil D. Clarke, Mathew Hill, Campbell Menzies, Christopher J. A. Pugh, Charles J. Steward, and C. Douglas Thake, Journal of Applied Physiology 2020 129:6, 1304-1309 https://journals.physiology.org/doi/full/10.1152/japplphysiol.00608.2020
3. Hemodynamics of postexercise versus post-hot water immersion recovery, Michael A. Francisco, Cameron Colbert, Emily A. Larson, Dylan C. Sieck, John R. Halliwill, and Christopher T. Minson, Journal of Applied Physiology 2021 130:5, 1362-1372 https://journals.physiology.org/action/showCitFormats?doi=10.1152%2Fjapplphysiol.00260.2020
4. Eröksüz, R., Erol Forestier, F. B., Karaaslan, F., Forestier, R., İşsever, H., Erdoğan, N., Karagülle, M. Z., & Dönmez, A. (2020). Comparison of intermittent and consecutive balneological outpatient treatment (hydrotherapy and peloidotherapy) in fibromyalgia syndrome: a randomized, single-blind, pilot study. International journal of biometeorology, 64(3), 513–520. https://doi.org/10.1007/s00484-019-01838-3
5. An, J., Lee, I., & Yi, Y. (2019). The Thermal Effects of Water Immersion on Health Outcomes: An Integrative Review. International journal of environmental research and public health, 16(7), 1280. https://doi.org/10.3390/ijerph16071280
6. Haghayegh, S., Khoshnevis, S., Smolensky, M. H., Diller, K. R., & Castriotta, R. J. (2019). Before-bedtime passive body heating by warm shower or bath to improve sleep: A systematic review and meta-analysis. Sleep medicine reviews, 46, 124–135. https://doi.org/10.1016/j.smrv.2019.04.008
7. Hanusch, K. U., & Janssen, C. W. (2019). The impact of whole-body hyperthermia interventions on mood and depression – are we ready for recommendations for clinical application?. International journal of hyperthermia : the official journal of European Society for Hyperthermic Oncology, North American Hyperthermia Group, 36(1), 573–581. https://doi.org/10.1080/02656736.2019.1612103