At-Home Hydrotherapy for Immune Health
- Alanna Augustin
- Oct 16, 2023
- 11 min read
Use things you have at home to boost your immune system this Cold and Flu season!
If you’re like me, you’ve been loving these cooler days and crisp mornings and evenings. I find myself seeking out comfort and warmth in the form of soups, holiday candles, and pumpkin everything! Anyone else?
The bummer is that fall weather often heralds the beginning of something else: cold and flu season. If you’d like to stay healthier this season, try these easy immune-boosting hydrotherapy applications!
Let’s start with the nerdy stuff!
WHAT IS HYDROTHERAPY?
Hydrotherapy is simply the use of different temperatures of water used therapeutically to have a desired effect on the body. Hot and cold water, ice and steam can be used for different lengths of time and in different ways to produce physiological changes in the human body. Water is a great modality because it's cheap and almost EVERYONE in North America has access to it. On a more scientific level, water is a very efficient conductor of temperature, which is why hydrotherapy is so effective!
(Watch me talk about Hydrotherapy HERE)
HOW IT WORKS
Heat applied to the body widens blood vessels, increasing circulation. This has a great function in both exercise recovery, and immune boosting. More blood circulating through an area means more oxygenated blood to that area, more capacity for blood to flush away “waste” products built up from exercise, and more white blood cells and other immune system components arriving to do their defensive work. It’s like having your immune system working on fast forward.
Cold plays a double hand. In short applications, cold contracts blood vessels, pushing blood away from the area of application. That’s what makes it great at relieving inflammation. However, long applications of cold also increase circulation, as the body seeks to protect its external layers from too much temperature change. And full body cold applications can actually increase the number of immune cells in our bodies!
Used together, hot and cold can have a marked effect. An initial heat application draws blood to the area. A subsequent cold application pushes it out. Repeating cycles of hot and cold creates a push/pull effect that gains momentum. Imagine you’re holding a basin of water in your hands. If you swing it left, you might make a little wave. If you swing it right, you might make a little wave. But if you swing it left AND right, back and forth, the volume and veracity of the waves will increase! Hot and cold contrast applications have a similar effect on the body. They can be used together to greatly improve circulation to an area, relieving pain, and aiding the immune system in it’s work.
A QUICK NOTE ON SAFETY
It IS possible to burn yourself if your water is too hot or give yourself frostbite if your water is too cold (for too long). Please use caution and discretion when using hot and cold water and stick to the times listed for the application.
Certain conditions and diseases may alter the outcomes of hydrotherapy treatments. Please note:
If you have a sensory condition that disrupts your ability to detect temperature well, either have someone help you test the temperature or use a thermometer to stay within a safe temperature range.
If you have uncontrolled high blood pressure, heart or circulatory conditions, are at high risk of stroke or have blood clots, or are currently pregnant, please avoid full body heat applications or ask your doctor BEFORE attempting one. Be cautious with all hydrotherapy applications, as they DO effect circulation and body temperature.
Do not perform hydrotherapy applications over broken skin or wounds.
Do not use heat on or below any swollen areas, as it can cause more inflammation and congestion.
If you see any strange coloration of your skin during a hydrotherapy application, such as either red and white or red and blue marbling of the skin, stop the application.
A large increase in circulation may alter the effect that a medication, drug, or alcohol has on you. Don’t attempt these treatments unless you are sober and consult your Doctor about how your medication may interact with a given treatment if you are concerned.
I am not a Doctor. Please use common sense when trying these applications, as you do so at your own risk. If something doesn’t feel “right”, stop doing it and get more advice before proceeding.
With any application of heat, your body will lose water faster. Be sure to stay hydrated when doing any of these modalities!
While the cautions above may sound daunting, that is not my intent! If anything, they suggest that Hydrotherapy DOES have a profound effect on the body, and because of that, having some caution is wise. With that being said, I have given and received the following treatments many times without incident. When used with wisdom, they are safe, helpful, and actually feel very good!
IMMUNE BOOSTING CONTRAST SHOWER
Time: 5-10 min + 10-15 seconds
Benefits: Boosted circulation → Immune cells can circulate better and faster. Increases number of immune cells in your body.
Don’t do this (or consult your doctor before) if: You’re at high risk for stroke or heart attack, have uncontrolled high blood pressure, Deep Vein Thrombosis.
Caution: If pregnant*, or with advanced Varicose Veins or impaired circulation*.
This is the quickest and easiest option that I’ll share today. I started doing a cold blast at the end of my daily showers when I was about 11. I’ve been doing it ever since. The circulatory boost feels amazing and it can be done as a preventative measure, not just when you’re already sick.
It’s simple: have your hot shower as usual, and at the end, turn the shower to cold and give yourself a quick rinse. Get out of the shower, dry off thoroughly, and get dressed right away. You will initially feel cold but once you get out of the shower, you’ll feel a warm glow throughout your body. You'll feel the increased circulation!
While the jury is out on how long the periods of hot and cold water should last, I find that a quick cold rinse at the end of my regular shower does a lot! If I’m sick, I may increase the length of both the hot and cold portions of my shower, and cycle through hot and cold a couple of times, ending with cold.
This treatment can be done 2-3 times per day so long as you leave 2-3 hours between applications.
*Note: There is a positive effect on circulation with even a 10° temperature change. If you’re pregnant, I recommend keeping your hot showers a little cooler than normal (or just make sure you aren’t overheating) and opt for a cool rinse instead of a cold one. You don’t want to give your body a huge shock. The same goes for those with impaired circulation. If your circulation is impaired, try modifying this treatment to make it less intense. Do a warm to cool contrast instead of a hot to cold contrast. You will still receive a benefit.
(Watch me talk about the Immune Boosting Contrast Shower HERE)
HOT FOOT BATH FOR SINUS CONGESTION AND POUNDING HEADACHES
Time: 10 min + 10-30 seconds
Benefits: Draws blood from areas of congestion (head, lungs, sinuses) to the feet.
Don’t do this (or consult your doctor before) if: You have Varicose Veins, Deep Vein Thrombosis, or are at risk for stroke.
Caution: If you have Low Blood Pressure, be careful when standing up after the treatment. If you have uncontrolled heart conditions, modify the temperature to warm, not hot. If you are pregnant, monitor throughout to ensure your overall temperature doesn’t rise too much. Modify with warm, not hot, water if you’re overheating.
Supplies: 1 basin, a plastic pitcher or bucket, cold and hot water, towel for drying feet, and clean socks.
One of the powerful benefits of hydrotherapy is it’s drawing action. Heat draws blood to the area of application. And the body sends blood from congested areas first.
This hot foot bath is not only great for relieving head congestion, it’s also a relaxing pre-bed ritual! Set yourself up near a couch or comfortable chair. Fill one basin with enough hot water to cover your feet and ankles up to about mid-calf and another with cold water (Alternately, you can do as I do and sit on the bathroom counter with your feet in the sink…I like doing this because I can refresh the hot water and have cold water right there for the cold rinse). You want the water to be fairly hot, but not so hot that you can’t keep your feet submerged for the duration. Keep your feet submerged for 10 minutes. End with a quick (10-30 second) rinse with cold water. Remove feet and dry them thoroughly. Put on socks and avoid chilling your feet after the treatment.
This treatment can be done 2-3 times per day so long as you allow 2-3 hours between applications.
(Watch me demo the Hot Foot Bath HERE)
SWEAT WRAP FOR OVERALL IMMUNE FUNCTION
Time: 1 hour
Benefits: Simulates a fever to help your body fight off infection
Don’t do this (or consult your doctor before) if: You have heart conditions, High Blood Pressure, are at risk for Stroke, are Pregnant, are lightheaded, or if your body cannot handle a large increase in body temperature for any reason.
Caution: If you have low blood pressure, you may feel dizzy after this treatment. Either shorten the treatment time, or remain laying down after the treatment for a few minutes. Make sure someone is at home to help you get up afterwards. If you are claustrophobic, you can modify the treatment by doing the wrap from the waist down and wearing a thick sweater or hoodie on top.
Supplies: 2 large blankets, 1 flat sheet, a bath/sauna/or shower. Pillows as needed for comfort.
Now we’re pulling out the heavy artillery! I reserve this treatment for when I’ve really come down with something. I know many of us have been taught to try to get rid of a fever, but in healthy adults low grade fevers have their purpose, as long as your body temperature stays within a healthy range*. In fact, fevers have been used throughout history to treat a variety of different ailments.
Setup: Drape the large blankets over the couch or on the bed in such a way that you can lie on them and have half on either side of you.
Lay the dry flat sheet over the blankets in the same way. Yep, you’re about to become a human burrito!
Take a hot bath, shower or sauna for ~10-15 min. Your objective is to heat up your core thoroughly but not to reach the point of sweating…yet.
Exit the bath and dry yourself off completely. Move as quickly as possible because you do not want to lose heat as you transfer yourself from bath to wrap.
Lie down in the middle of your sheet and blanket stack. Wrap both sides of the sheet over you, followed by both blankets. Try to keep the top of your head covered with blanket too, or wear a beanie. Your aim is to cocoon yourself. If you’re wrapping yourself up, try wrapping your legs first in all layers, then arms. It’s a bit awkward, but it works. If you have a family member present, get them to wrap you up.
Ensure you are positioned comfortably, with pillows under your knees and head as needed. Dim the lights and listen to music or watch a movie, or simply try to sleep. Remain in the wrap for ~45 minutes. I’m not going to lie: this treatment is uncomfortable. You will sweat, a lot. Have water nearby and rehydrate as needed.
Exit the wrap and stand up slowly. You may be light headed. Have a lukewarm shower, then dry off and sit or lay down for another rest. You will feel tired after the application.
This treatment is tiring and is probably best left at 1 application per day.
*Note: Adult body temperature typically sits between 97-99° F. A low grade fever is anything from 100.4° F up to 103°F. At 103° F, the fever is classified as a high grade fever and is more serious. Our sweat wrap simulates a lower grade fever…if you’re concerned with your temperature, keep a thermometer nearby and have a family member check your temperature periodically throughout the procedure. Stop if your temperature rises to a number you’re uncomfortable with or reaches 103° F.
(Watch me demo the Sweat Wrap HERE)
HOT AND COLD CONTRAST FOR CHEST CONGESTION
Time: 25-30 min
Benefits: Increases circulation to the chest and helps loosen mucous in the lungs, making it easier to eliminate.
Don’t do this (or consult your doctor before) if: You have uncontrolled High Blood Pressure or heart conditions such as Congestive Heart Failure, or are at risk for Stroke.
Caution: DO NOT burn yourself. Both the patient and the helper will be exposed to some heat. Be careful. If pregnant, monitor overall body temperature and modify treatment if needed.
Supplies: 1 bath towel, two hand towels, a loose t shirt, a helper, a timer, a basin and a microwave
This treatment is great for soothing a dry cough or helping you clear your lungs during an upper respiratory illness. My mother would do this on us when we were sick, and I have administered this treatment to friends and family alike.
You will be the patient for this one. Your helper will be doing the work. It’s time to get comfy!
The Patient’s job: Remove undergarments and put on a loose-fitting t-shirt (this is to create a barrier, not for privacy). Lie down on your back on the couch or bed. Place the bath towel over your chest, folded in half to cover your chest twice.
The Helper’s job: Prepare a hot compress by wetting one of the hand towels and microwaving it for 1-3 minutes (Usually 2 minutes, depending on your microwave). Ensure that you wring the towel most of the way out before microwaving it, and that you check the temperature at the one and two minute marks. When the towel is nice and hot (but you can still handle it with your bare hands briefly), it’s ready to go!
In the meantime, fill your basin with cold water and ice. Soak the second hand towel in the ice water.
Remove the hot towel from the microwave. Place it on the chest of the patient with the dry bath towel between, acting as a barrier. I like to also cover the compress with the excess of the dry towel to keep the heat in. If the patient does not feel the heat in ~30 seconds, unfold the dry bath towel so that there is only one dry towel layer between the heat and the patient. If that is still not hot enough, remove the dry towel entirely and place the hot hand towel directly over the t-shirt (this can usually be done by about round 2 or 3 as the patient gets used to the heat.). Leave the hot towel on for 3 minutes.
Wring out the cold towel most of the way and place it on the patient’s chest directly on the t-shirt layer. Leave for 1 minute.
Reheat the hot towel in the microwave for 1 minute during the cold application, redampening as needed.
Remove the cold towel and replace it with the reheated hot towel. Return the cold towel to the ice water during the heat application.
Repeat 4-6 times, alternating the hot for 3 minutes and the cold for 1 minute, and reheating and rechilling the opposite towel during applications. End with a cold application, and then have the patient dry off and put on a dry shirt.
This can be repeated 2-3 times a day as needed, so long as you allow 2-3 hours between applications.
(Watch me demo the Hot and Cold Contrast for Chest Congestion HERE)
THINGS TO CONSIDER
With any application of heat, your body will lose water faster. Be sure to stay hydrated when doing any of these modalities!
While many of us are more familiar with over-the-counter drugs than natural remedies, these modalities have been around for generations. They aren’t fancy, but they are simple and effective. Try adding some of the quicker applications into your routine and see how you feel! Once you’ve felt the benefit of the Hot Foot Bath or the Immune Boosting Contrast Shower, the Sweat Wrap or the Hot and Cold Contrast on the chest will seem less daunting!
If you'd like more info about the use of hydrotherapy for immune health, or have questions about Medical Massage Therapy, send me an email! Drop me a line at alanna.augustin.RMT@outlook.com.
~Alanna
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