If you’re living with Long COVID, you know how it feels to wake up exhausted, foggy, or inflamed—sometimes all at once. The aftermath of COVID-19 has left many people with lingering symptoms that defy easy treatment. Fatigue, brain fog, shortness of breath, and chronic inflammation are just a few complaints that continue to affect daily life. In the absence of a one-size-fits-all cure, many people are turning to complementary therapies to help the body heal naturally. Among the more promising approaches are cold exposure and sauna therapy—two seemingly opposite treatments that, when used strategically, might support the body’s own recovery process.
The Science Behind Cold Exposure
Cold exposure, like cold showers or ice baths, might sound intimidating, but the benefits are gaining scientific traction. When you expose your body to cold temperatures, it triggers a physiological stress response. This mild stress boosts circulation, stimulates the production of norepinephrine (which helps reduce inflammation), and even enhances mitochondrial function—the powerhouses of your cells. For those with Long COVID, where chronic fatigue and sluggish recovery are common, better mitochondrial efficiency could be a game changer. Research suggests cold exposure may also activate brown fat, which helps regulate metabolism and energy levels—often disrupted in Long COVID patients. (https://www.frontiersin.org/articles/10.3389/fphys.2014.00154/full)
Hormetic Stress and Immune Resilience
Both cold exposure and sauna therapy work through a concept called hormesis—a little bit of stress that actually makes the body stronger. Hormetic stress triggers cellular repair mechanisms, including the upregulation of antioxidant defenses. In Long COVID, where lingering inflammation and oxidative stress often play a central role, this gentle challenge to the body could help recalibrate immune function. The key here is moderation. Too much cold or heat can be counterproductive, but when practiced mindfully, these therapies might reduce the overactive inflammatory responses that contribute to persistent symptoms. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6680713/)
The Magic of Sauna Therapy
If cold exposure wakes you up, sauna therapy wraps you in warmth—and healing. Saunas, especially infrared ones, help induce mild hyperthermia (an increase in core body temperature), which can stimulate immune cells, improve circulation, and promote detoxification. Sweating in a sauna encourages the release of toxins stored in fat cells while also increasing heat shock proteins that assist with protein repair and cellular resilience. For someone with Long COVID, whose body may be overloaded with post-viral debris and struggling to heal, saunas offer a gentle yet powerful boost. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5941779/)
Enhancing Mitochondrial Health
Both cold exposure and sauna therapy support one key area: mitochondrial health. Mitochondria are central to energy production, and in many Long COVID cases, mitochondrial dysfunction appears to be at play. By challenging the body with temperature extremes in a controlled way, both therapies can enhance mitochondrial biogenesis and efficiency. Better mitochondrial function can mean more energy, less brain fog, and improved tissue repair. It’s no wonder that cold and heat therapy are now gaining popularity among biohackers and health seekers alike—especially those navigating Long COVID. (https://www.frontiersin.org/articles/10.3389/fneur.2022.941504/full)
Creating a Safe and Sustainable Routine
If you’re curious about trying cold exposure or sauna therapy for Long COVID, start gently. A 30-second cold shower after a warm one can be a good entry point. For sauna therapy, begin with just 10 to 15 minutes at a moderate temperature, and increase gradually based on comfort. Always hydrate well and listen to your body. If your symptoms flare or you feel unwell, pause and consult with your healthcare provider. These therapies aren’t cures, but they may offer significant relief when used alongside a holistic recovery plan tailored to your needs.
Conclusion: Finding Relief in Unlikely Places
Long COVID has forced many of us to rethink how we care for our bodies. While conventional medicine continues to search for clear answers, ancient practices like hot and cold therapy are re-emerging as valuable allies. From reducing inflammation to boosting cellular repair, cold exposure and sauna therapy tap into the body’s own wisdom. If practiced safely and mindfully, they could be the missing pieces in your Long COVID recovery toolkit. Sometimes healing begins with contrast—icy cold and soothing heat, discomfort and calm, stress and resilience.
