Contrast Therapy in Winter
Sauna and cold dips can feel brutal and blissful at the same time—have you tried it, and does it help you feel calmer, stronger, or more balanced through the season?
I just had to capture a few photos to show why ice bathing and sauna in Oslo became such a big part of my December vibe last year. I did a lot of sauna and ice bathing throughout the month, and sitting in the sauna while looking out at the Christmas lights and lit-up trees was something I truly loved. It calmed me down, and I’m really looking forward to doing it again.
Sauna people are something else. The people who show up to these sessions often come alone, and they’re usually incredibly friendly and open-minded. You meet people from all over the world and in all age groups. Last year, I got to know a very kind and sweet Finnish girl who ended up staying at our apartment every time she visited Norway.
My friends and colleagues don’t really understand how nice the community aspect can be—hanging out with strangers, talking about everything and nothing for 1.5 hours, and then maybe never seeing each other again. But in the sauna, I feel relaxed, calm, and genuinely zen. I love switching between going into the water and staying in the sauna. We often use essential oils with different scents, like eucalyptus and orange.
There are health benefits too. The shock builds grit and increases tolerance to stress, and I’ve seen that clearly in my personal life. Last weekend, some girlfriends and I went for a spa weekend at a spa hotel. The other girls hadn’t been doing sauna and cold baths the way I have. We all went into cold water (around +1°C), and the other girls started breathing heavily. My body stayed calm and relaxed, and I could breathe steadily the whole time. Yes, I still felt pain in my legs, which I often do in water that cold, but my body didn’t go into full shock.
Living with lipedema, having a calm nervous system is especially important. Anxiety and chronic stress can increase cortisol spikes, so learning to manage stress matters. At the same time, it’s important to distinguish between types of stress: short periods of controlled stress can be beneficial, while long-term chronic stress is the harmful kind.
Look how beautiful it is in Oslo during December!
Contrast Therapy: A Powerful Tool for Managing Lipedema
For those of us living with lipedema, a chronic condition characterized by painful adipose tissue and lymphatic congestion, finding relief can feel like an uphill battle. However, more women are discovering that the ancient practice of contrast therapy—alternating between the high heat of a sauna and the sharp chill of cold water—can offer profound physiological and mental benefits.
By combining heat and cold, people living with lipedema may be able to actively manage inflammation, support the lymphatic system, and build the mental resilience needed for long-term condition management.
1. Lymphatic support and inflammation reduction
A core challenge in lipedema is fluid buildup and impaired clearance of metabolic waste in the limbs. Contrast therapy can act as a “vascular pump”:
Heat (sauna): Dilates blood vessels (vasodilation), increasing blood flow to the skin and tissues.
Cold (ice bath): Causes blood vessels to constrict (vasoconstriction).
This rhythmic cycling may help move stagnant fluid, potentially reducing swelling and the heavy-limb sensation that many people with lipedema experience. Cold water immersion may also help reduce systemic inflammation by lowering pro-inflammatory signaling that can worsen pain.
2. Hormesis: building a resilient nervous system
Living with a chronic condition can contribute to chronic stress, which can raise cortisol. Elevated cortisol is associated with fluid retention and fat storage.
Controlled stress (hormesis): The “shock” of cold water is a short-term, controlled stressor. Repeated exposure can train the autonomic nervous system to stay calmer under pressure.
Vagal tone: Many regular practitioners notice they can breathe steadily in ice water while others gasp. This may reflect improved vagal tone, supporting a shift from “fight or flight” into “rest and digest,” which is relevant for stress regulation and hormonal balance.
3. Pain management and tissue support
Sauna heat can relax tight muscles and ease connective-tissue discomfort, which some people with lipedema experience. When followed by cold exposure, the body may release endorphins and norepinephrine, which can have pain-relieving effects and provide a sense of wellbeing. For those preparing for specialized surgeries (such as WAL or TAL), some clinicians also discuss cold exposure as a way to support tissue stability—though individual guidance is important here.
4. The aromatherapy add-on
Using essential oils during the sauna phase can enhance the experience:
Eucalyptus: Often used for a decongestant effect and to support deeper breathing, which may help relaxation and circulation.
Orange/citrus: Often experienced as uplifting and can help counter mental fatigue and low mood.
5. The power of community and “zen”
One of the most overlooked benefits is the social element. Lipedema can feel isolating, and sauna culture—meeting strangers in a shared space of calm and vulnerability—can create a sense of connection and reduce stress. That feeling of safety and belonging can be powerful for nervous-system regulation.
Summary: a simple starting principle
If you want to start gently, consider the Søeberg principle: always end with cold. Ending with cold encourages your body to generate its own heat afterward, which is often linked to improved metabolic flexibility and activation of thermogenic pathways.
Note: Always consult your specialist before starting a new thermal therapy routine, especially if you have cardiovascular concerns, blood pressure issues, or other underlying medical conditions.