The Truth Behind Today’s Wellness Trends: Cold Plunges, Red Light Therapy, and More

Wellness trends are everywhere — from adaptogenic lattes to biohacking gadgets — but not all are worth your time (or money). This month, we’re breaking down a few and explaining what’s hype, what’s helpful, and how to make it work for you. Don’t worry, there will be a part 2 as well!

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Wellness Trend Spotlight #1 — Cold Plunges

What it is: A cold plunge (also called an ice bath or cold-water immersion) is when you submerge your body in cold water – typically between 50 and 59*F for a short period of time. Usually 1-5 minutes.

How it works: Cold exposure causes your blood vessels to constrict, which reduces inflammation and muscle soreness. When you warm up afterwards, your vessels dilate, increasing circulation and flushing out waste products.

Potential benefits:

• Reduces muscle soreness and speeds recovery after workouts
• Decreases inflammation in muscles and joints
• Boost circulation
• Improves energy and mood – by releasing endorphins
• Strengthens immune response (with regular use)
• Builds mental resilience

Things to keep in mind:

• If you are trying to conceive or are pregnant, avoid intense cold exposure – it can be a stressor and may slightly affect the implantation of blood flow

• Start slowly! Begin with cool showers before full plunges

• Do not stay in longer than 5-10 minutes

• For women, it is recommended to avoid cold exposure during the luteal phase of your cycle (after ovulation) but instead do them in the follicular phase (right after period begins) as your body handles stress better then

Overall take: Cold therapy can improve circulation and reduce inflammation, but consistency and safety matter more than ice baths every day. Start small: a 30-second cold shower finish 2-4x a week can yield real benefits.

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Wellness Trend Spotlight #2 – Red Light Therapy

What is it: RLT is a noninvasive treatment that uses specific wavelengths of red and near-infrared light to support healing, skin health, and cellular energy.

How it works: Red light and near-infrared light penetrate your skin and are absorbed by mitochondria, the “powerhouses” of your cells. This light exposure helps mitochondria produce more ATP (cellular energy), which improves cell repair, function, and regeneration.

Potential benefits:

• Boosts collagen and elastin production, improving skin tone and reducing fine lines
• Speeds healing of acne, scars, and wounds
• Decreases inflammation in muscles and joints
• Can help with muscle recovery, menstrual or back pain, and arthritis
• May help to improve sleep quality and support circadian rhythm (when used in the morning)
• Can reduce symptoms of mild seasonal depression
• Stimulates hair follicles in some cases of thinning hair or early hair loss

Things to keep in mind:

• It is generally safe with minimal side effects – you do want to avoid direct eye exposure.
• The effectiveness depends a lot on wavelength, intensity, distance from skin, duration, frequency, and device quality.
• Some claims are not backed by science. For example, weight loss/body contouring, deep systemic healing, and athletic performance are not well supported.
• It is not an instant fix – consistency is vital.
• Home devices are less expensive, less potent, and results are slower than professionally administered treatments.
• For certain skin conditions (melasma) or with photosensitivity disorders, red light could make things worse.
• Protocols/devices are not standardized, so you may not know exactly what dose you are getting.
• If you overuse a device or use it incorrectly, you could risk irritation, burns, and unwanted pigmentation.
• Look for devices/wavelengths backed by research: commonly 630-660 nm (red light) and 810-850 nm (near-infrared).

Overall take: Pick a credible device (appropriate wavelength, intensity, good reviews, ideally FDA-cleared) or go to a clinic and use it consistently over months combined with good skincare habits to increase your odds of meaningful results. Lastly, set realistic goals rather than major transformations.

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Wellness Trend Spotlight #3 – Mouth Taping

What is it: The practice of placing a small piece of tape over your lips before sleep to encourage nose breathing instead of mouth breathing.

Why is nose breathing preferred? Your nose is a natural filtration and air-conditioning system. It:

• Releases nitric oxide, which opens blood vessels and improves oxygen delivery in the blood.

• Filters dust, allergens, and microbes.

• Warms and humidifies the air so lungs can use it efficiently.

Over time, those who breathe from their mouth it can lead to:

• Increased snoring
• Potential impact on facial and jaw development
• Dry mouth and bad breath
• Higher risk of cavities and gum disease

Potential benefits:

• May improve sleep quality
• Can reduce snoring
• It can help the mouth from getting dry overnight
• Helps humidify and filter air
• Supports better oxygen and CO2 balance in the body

Things to keep in mind:

• You need to use skin-safe, gentle, breathable tape – not duct tape or anything strong
• Test for a few minutes during the daytime first, before beginning at night
• This does not cure sleep apnea, and if you have moderate to severe sleep apnea, do not try mouth taping
• Keep the tape small – you should still be able to open your mouth if you need to
• If you have claustrophobia, asthma, or trouble breathing through the nose, this is not for you

Overall take: Nose breathing is the default and best / healthiest way to breathe. Chronic mouth breathing can affect oral health, sleep, and airway function. Mouth taping is a very inexpensive way to encourage nose breathing. As long as you do not have any issues breathing through your nose or claustrophobia, mouth taping could be a low-risk wellness tool you could absolutely try.

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At the end of the day, wellness should feel nourishing, not overwhelming. You do not need to try every wellness trend/diet just because your friend or favorite influencer is promoting it. Pick one slight shift that genuinely supports your energy and joy this month — that’s real wellness! True wellness hacks like consistent sleep, nutrient-dense meals, balancing blood sugar, strength training, stress/nervous system regulation, and adequate protein and minerals matter most!