Alternating Hot & Cold Showers: how hydrotherapy can improve your overall health.

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This is much easier said than done and trust me it takes some warming up (literally) to actually commit to doing alternating hot & cold showers. I learned about this almost a year ago and have just begun actually doing these showers occasionally/trying to work them into my daily routine. As much as I’d love to say I practice what I preach, with this one it’s taken a bit longer to get into the habit of doing. However, since I started 2 weeks ago I’ve already seen astonishing results. For me, being someone who has poor circulation & is always cold, this is a no-brainer!

What is it?

Alternating hot & cold showers are beneficial to your body in many ways by increasing blood flow from one area of your body to another. The heat will bring your blood vessels to the skin, supplying the area with oxygen and nutrients to promote healing. The cold diverts the blood vessels away from the skin towards your heart, kidneys, and liver.

What does it treat?

  • Poor circulation
  • Reduced blood flow
  • Low energy
  • Ulcers
  • Common cold
  • Swelling/edema
  • Bruises/trauma
  • Arthritis

& many more…ask your ND!


This hydrotherapy treatment is as straight forward as the name states. Step into the shower and get wet with a water temperature that is comfortable, while slowly increasing the temperature to a point where it is almost unbearable. This stage should occur for approximately two minutes. The water temperature should then be changed to the coldest bearable setting for approximately 30 seconds. Repeat this alternation between hot and cold a minimum of three times. The greater the contrast between hot and cold, the greater the benefits.

Check with your ND/MD first if you have any of the following:

  • Heart disease/Cardiovascular disease
  • Hemorrhage/ bleeding
  • Diabetes/diabetic vascular disease
  • Cancer
  • Loss of Sensation/ feeling

Not only have I found hydrotherapy to be extremely invigorating in the morning when I wake up but also great to do after a tough workout. It’s SO important to ensure sufficient blood flow during post-workout recovery by improving circulation to the muscles to relieve soreness.

Let me know if you have any questions/comments/stories to share about your experience


Arugula & Egg Breakfast Sandwich

This is my go-to in the morning (when I’m not late for class)


This picture doesn’t even do this magical creation justice!


  • 1 slice of multigrain toast (Rudolph’s Bavarian Multigrain used here)
  • 1 egg (preferably free-range)
  • Mozzarella cheese, sliced
  • Prosciutto (2 slices)
  • 1 tbsp hummus
  • 1 cup arugula
  • 1 tsp balsamic vinegar
  • 1 tsp lemon juice
  • 1 tsp olive oil
  • 1 tsp butter
  • Fresh cracked pepper to taste

Prep: 5 min        Cook: 5 min         Ready in: 10 min

  1. Preheat frying pan on medium heat, add 1 tsp butter
    1. If using oil instead, ensure your burner is not on high heat as some oils become toxic once their smoke point has been reached. To avoid oxidation & smoking, keeping on low-medium heat.
  2. Crack egg on frying pan & cook as preferred
  3. Slice mozzarella cheese & add to side of egg that has been cooked. Layer prosciutto on top of cheese to allow for the cheese to melt.
  4. In a small mixing bowl, add arugula, balsamic vinegar, lemon juice, and olive oil & mix.
  5. Toast bread & add hummus once toasted.
  6. To create your open faced egg sandwich, transfer the egg/cheese/meat on top of the toast, prosciutto faced down. Add arugula salad on top of egg & Bon Appetit!

Nutrition Facts:

-Multigrain bread is a good source of essential nutrients (vitamin B1, B2, B3, E, folic acid, calcium, phosphorus, zinc, cooper, iron and dietary fiber) however ensure on your bread’s label that the flour isn’t refined otherwise nutrients from the bran and germ will be lost.

-One large (53g) Grade A egg contains 6 g of protein and only 70 calories and is a good source of vitamin A, D, and E.

-Arugula is rich in phytochemicals (cancer-fighting agents), folate, vitamin A, C, K, copper, and iron.

-Calcium is one of the nutrients most likely to be lacking in a North American diet, so mozzarella cheese satisfies that department as well as protein, zinc, phosphorus, and vitamin B12.

-Hummus (chickpea) is a good source of protein, healthy fat, folate, and B vitamins.

-Balsamic vinegar contains electrolytes including calcium, magnesium, zinc, phosphorus, potassium and sodium. The most significant nutritional bonus of balsamic vinegar is the phyotonutrient, flavonoids, contained in the grapes.

-Lemons are a great source of vitamin C and fiber, and contain many plant compounds, minerals and essential oils. Eating lemons may help lower the risk of heart disease, cancer and kidney stones.