Skin deep | How cold and heat exposure support skin health as we age

Long days at work, constant deadlines, and the natural process of ageing all leave their mark on the skin. Fine lines appear, skin feels drier, and the natural glow that once came easily is harder to maintain. While skincare routines and products have their place, the real foundation of skin health is circulation, hydration, and stress management. At ISKA, we believe wellness goes deeper than muscles and energy. It is about the systems that keep your body resilient, and your skin is one of the clearest signs of how well those systems are working.

Cold immersion and heat exposure are known for their benefits to restoration, mental clarity, and performance. What is less often discussed is how these practices influence the skin, particularly as we get older. This article explores the link between stress, ageing, and skin, and shows how ice baths and saunas can become powerful allies for those who want to look and feel their best at any age.

How stress and ageing affect the skin

Skin is more than a surface. It is the largest organ in the body and one of the first places where stress shows itself. When work pressure runs high and sleep runs low, cortisol levels rise. This hormone, useful in short bursts, becomes problematic when it stays elevated for long periods. Chronic stress reduces the skin’s ability to hold moisture, breaks down collagen, and slows the natural repair process.

Ageing adds another layer. Circulation slows with time, meaning less oxygen and fewer nutrients reach the skin. Collagen production declines steadily from around the age of thirty, leading to fine lines and reduced elasticity. Long hours spent indoors, often in dry office air, compound the effect. The result is skin that looks dull, tired, or older than it feels. The good news is that skin is adaptable. Supporting circulation, hydration, and stress balance can change the way it looks and feels. This is where cold immersion and heat exposure, core practices at ISKA, come into play.

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Heat exposure: nourishing the skin from within

Sauna use has long been associated with health and longevity, but its benefits for skin are often overlooked. When you sit in the warmth of a sauna, your heart rate rises and blood vessels expand. Circulation improves, delivering oxygen and nutrients to the skin more efficiently. This boost supports the repair of cells and encourages a natural, healthy glow. Sweating is another advantage. It helps to clear pores, flushing out impurities that can build up from environmental exposure and daily stress. Unlike harsh cleansers that strip the skin, sweating works with the body’s natural detox system. Regular sauna use can leave skin clearer, smoother, and less prone to congestion.

Infrared saunas, in particular, may support collagen activity. By warming tissues more deeply, they stimulate circulation and may encourage the fibroblast cells responsible for producing collagen. While not a replacement for diet or skincare, this gentle stimulation adds another layer of support as skin ages. Heat exposure is not about quick fixes. It is about creating an internal environment where skin can thrive. At ISKA, stepping into the sauna is both a physical and mental pause, and the skin often reflects that renewed balance.

Cold immersion: calming and refreshing

Ice baths might seem like the opposite of skincare, but the benefits for skin health are real. Cold immersion reduces inflammation, calming redness and puffiness. Many people notice the immediate effect: skin looks fresher, tighter, and more toned after stepping out of the cold. This is because blood vessels constrict in the cold and then dilate as you warm up, a cycle that boosts circulation and oxygen delivery.

This process is more than cosmetic. Over time, the repeated cycle of constriction and dilation supports vascular health and encourages collagen resilience. Cold exposure may also help regulate sebum production, balancing oil levels in the skin and reducing the likelihood of breakouts. Perhaps most importantly, ice baths influence stress at a nervous system level. By training the body to handle discomfort and return to calm, they reduce the long-term burden of cortisol. Since stress is one of the biggest accelerators of skin ageing, this nervous system reset translates directly into healthier-looking skin.

Contrast expsoure: elasticity for body and skin

Using heat and cold in combination - contrast exposure - may provide the most comprehensive benefits for skin. The alternating stress of sauna and ice bath encourages blood vessels to expand and contract, much like a workout for the circulatory system. This elasticity supports not only cardiovascular health but also the delivery of nutrients to the skin.

Contrast exposure also sharpens mental focus and reduces stress, which can be seen in complexion. A calmer nervous system and balanced hormones often mean less dullness, less redness, and a more even tone. For those working long hours and noticing the effects of age, this dual approach can provide both inner resilience and outward vitality.

Practical ways to support skin health through ISKA sessions

Skin benefits from exposure practices are strongest when combined with simple daily habits. Hydration is key. Both sauna use and cold immersion shift fluid balance, and dehydration is quickly visible in the skin as dryness or lack of elasticity. Drinking water steadily after sessions, and considering an electrolyte replacement after sauna, restores that balance.

Moisturising after your session helps lock in hydration. Opt for gentle, fragrance-free creams or oils that support the skin barrier without irritation. Nutrition also plays a role. Foods rich in omega-3 fatty acids, such as salmon and walnuts, reduce inflammation and support the lipid layer of the skin. Colourful fruits and vegetables provide antioxidants that defend against the oxidative stress linked to ageing.

Frequency matters too. Just as one workout does not transform fitness, one sauna or ice bath will not alter skin health. Regular sessions, integrated into a routine, create cumulative benefits. For many people, two to three times per week provides a balance between stimulation and restoration.

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Beyond appearance: skin as a reflection of wellbeing

It is easy to view skincare through the lens of appearance alone. Yet skin tells a deeper story. It reflects circulation, hydration, stress, and the body’s ability to repair. By supporting these systems through restoration practices, you are not only improving the way your skin looks but also strengthening your overall resilience.

At ISKA, we see this connection every day. People come to manage muscle soreness or mental stress and notice, over time, that their skin looks fresher. This is not because sauna and ice are beauty treatments, but because they address the underlying processes that shape how skin functions.

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Signing off

For those working long hours, balancing stress, and noticing the gradual changes of age, skin can feel like another challenge. Yet the same practices that build resilience in muscles and the nervous system can also support the skin. Heat exposure nourishes from within, cold immersion calms and refreshes, and contrast expsoure trains elasticity across the whole system.

Skin health is not about chasing youth. It is about supporting the body so that it reflects vitality at every age. By combining thoughtful nutrition, hydration, and regular ISKA sessions, you create a foundation where skin feels and looks its best, not just for the short term, but for the years ahead.

See you soon,

The ISKA Team