Cold plunges, red light therapy panels, saunas, mouth taping and IV drips are all popular on social media as they promise to improve your mood, boost immunity, improve skin and increase longevity. However, looking into recent reviews and studies show that there is limited evidence to support most of these claims. Some evidence supports short-term improvements in some areas. Other therapies have not shown much benefit or mixed results. There are also real risks associated with some of these therapies.
Cold Plunges and the Stress Response
Cold water immersion is said to reduce stress, improve mood, boost immunity and reduce inflammation. A review published in 2025 looked at 11 studies including 3,177 people. They looked at cold showers, ice baths and cold plunges. These were usually between 10-15 degrees celsius and lasted over 30 seconds.
What the Cold-Plunge Data Actually Show
There was some evidence to support a reduction in stress however this was short-term and only lasted around 12 hours. There was also a short-term increase in inflammation. This is because the body sees cold as a stressor. There was some improvement in quality of life with short cold showers, however this only lasted for 3 months. One study showed that regular users had 29% fewer sick days. There was very little evidence to support long-term benefits on immunity and mood. There was mainly evidence to support improvements in sleep for men. You should be cautious if you have any heart conditions.
Red Light Therapy Explained
Red light therapy (photobiomodulation) is said to improve skin, healing, pain and encourage hair growth. Low intensity red light is thought to stimulate mitochondria, increasing collagen and increasing blood flow.
Where Red Light Shows Early Promise
There is some evidence to support using red light therapy to aid wound healing, acne, psoriasis, scarring, cold sores and pain conditions. However there is no evidence to support using it for weight loss, cellulite, cancer, depression or SAD. Many studies are small and do not have a placebo.
Safety Limits of Red Light Devices
It appears to be safe to use in the short term. We do not know how safe it is to use at home in the long-term. You must protect your eyes. It is also rarely covered by insurance.
Saunas and Heart Health
A study in Finland looked at over 2300 middle aged men over around 20 years. Using a sauna 2-3 times a week reduced the risk of dying from heart related causes by 27% compared to once per week. Using a sauna 4-7 times per week reduced the risk by 50%. This was an observational study meaning there is no proof of causation. It was also only carried out on men and traditional Finnish saunas. There is very little data for infrared saunas.
Mouth Taping Under the Microscope
Mouth taping is said to improve sleep, reduce snoring and force nasal breathing. A systematic review looked at 10 studies with 213 participants. There was no consistent evidence to support improvements in sleep. Two studies suggested that it could help with mild sleep apnoea but results were conflicting.
The Real Risk of Mouth Taping
Four out of the ten studies highlighted that there was a significant risk of suffocation if a persons nose became blocked or they vomited/refluxed. Researchers stated there was ‘a potentially serious risk of harm’. If used without guidance. Safer alternatives would be nasal strips and good sleep hygiene.
IV Vitamin Drips and the Placebo Effect
These are marketed as helping with hangovers, immunity, boosting energy and anti-ageing. A trial was carried out on people with fibromyalgia and showed that using normal saline was as effective as using the vitamin drip (Myers’ cocktail). This shows there is a strong placebo effect. Experts have noted that taking a simple vitamin pill would have the same effect for healthy individuals at a fraction of the cost. Risks include fluid and salt overload for those with heart or kidney issues. Also reactions to extra ingredients in the drip. Bruising and infection can occur. They are not regulated by the FDA and can range from $79 to several thousand dollars.
