Bathing can be a form of passive heat therapy, which has been used for centuries (Image: GETTY)
Your bathing habits could transform into a medical treatment, according to scientists. A fresh scientific review has revealed how your bath might serve as hot water immersion or passive heat therapy, though researchers cautioned that only certain people will experience reliable outcomes and there are some safety guidances to put in place before trying.
Featured in the Journal of Applied Physiology, the study examined current scientific data surrounding the advantages of hot water immersion. This represents a highly specific form of bathing that functions as passive heat therapy by warming the water to particular temperatures.
The practice has been employed for centuries in Roman thermae, Japanese onsen and Turkish hammams amongst numerous other traditions. It typically requires water temperature to reach approximately 39°C or 40°C , with extended periods submerged in this water being associated with more significant decreases in blood pressure. Standard bath water generally ranges between 33°C and 37°C . However it is important to take care as exceeding 40°C isn’t normally recommended as this may cause overheating.
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For safe hot water immersion practice, suggested approaches include exiting the bath slowly, allowing for a seated recovery interval after leaving the bath before rising, maintaining limbs outside the water and ensuring proper hydration beforehand.
To incorporate hot water immersion into your daily routine, researchers recommended water temperature between 39°C and 40°C whilst remaining submerged for approximately 30 minutes or longer. Following this therapeutic intervention with the safety measures outlined previously.
Submerging yourself in water at such temperatures has instant effects on blood pressure, as your blood vessels widen and boost circulation to cope with the heat. Initial research demonstrated that 15–30 minutes of hot bathing at 40.5°C –43°C can reduce systolic blood pressure to levels as low as 60mmHg according to News Medical.
The review also identified a study connecting this form of therapy to decreases in high blood pressure and a 28% reduced risk of cardiovascular disease. Nevertheless, this study was purely observational and couldn’t establish that the baths directly caused these advantages.
Older adults receiving clinical treatment for high blood pressure experienced more reliable benefits from hot water immersion compared to young, healthy people and those with untreated hypertension. The latter groups saw minimal effects or no sustained outcomes.
Blood pressure wasn’t the sole aspect influenced by these baths. Researchers discovered it also enhanced sleep quality, lowered stress indicators and improved long-term psychological wellbeing through nervous system modifications.
People diagnosed with high blood pressure typically have readings exceeding 130/80mmHg. High blood pressure can heighten the risk of heart, brain and kidney conditions.
But separate studies have revealed that reducing systolic blood pressure by merely 10mmHg can decrease the risk of a major cardiovascular event by 20%.
The advantages of hot water immersion are associated with the increase in core temperature, which activates a series of physiological responses that can even replicate exercise.
The researchers concluded that hot water immersion « shows promise » as a potential treatment for hypertension in conjunction with other therapies, but cautioned that further research is required to establish protocols and the long-term effects were inconsistent.
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