Hot Girl Summer, Zebra Style: The Science of Soothing Heat
You know what doesn’t get enough credit in the chronic illness world? Heat. Glorious, melty, muscle-hugging heat.
We’re not talking about the Texas sun that makes you rethink your life choices. No, we mean intentional heat therapy—the heating pad you cling to like a lifeline, the bath that melts your bones just right, or that sunbeam you chase around the house like a purring cat. These little doses of warmth are more than cozy. They’re chemical. They’re neurobiological. They’re your secret weapon.
So let’s unpack the science behind the sweat—and why it’s time to proudly reclaim your inner baked potato.
Why Heat Works: The Neurochemistry of Relaxation
Heat doesn’t just feel good—it literally changes your biochemistry. When your body warms up, a cascade of relaxation-inducing chemicals get released like your internal spa staff reporting for duty.
Here’s who shows up:
Serotonin – the calm chemical. Not the manic “dance on tables” happy, but the peaceful, “I’m okay now” happy. Heat helps boost serotonin so you can stay grounded in the present, not stuck in the panic.
Anandamide* – aka “the bliss molecule.” Named after the Sanskrit word for joy, it’s the reason why your heating pad feels better than a glass of wine and a hug. It also shares a similar receptor path as THC, so yeah… heat is low-key legal cannabis for your nervous system.
GABA – the bouncer of your brain. It keeps the overexcited glutamate party in check and helps you stop spiraling. More heat = more GABA = fewer meltdowns.
Melatonin – that sleepy-time maestro. Heat (especially from a warm bath or shower) can help signal your body to wind down, syncing your rhythms for real, restful sleep.
DHEA – your anti-aging, stress-soothing, immune-supporting MVP. Saunas and hot soaks can elevate DHEA, which means lower cortisol, less inflammation, and a better shot at not unraveling during the next crisis.
*Wondering WTF is Anandamide? Anandamide is your body's chill pill.
And using heat, connection, and movement can help you tap into that chemical without needing a prescription—or a trip to a dispensary. Nope, don’t start Googling yet because you can’t buy it. You don’t “get” anandamide like a vitamin—but you nurture the conditions in your body that help you make more of it and keep it longer.Heat, movement, cuddles, chocolate, and calm.
It’s not just self-care—it’s science.There are no FDA-approved supplements that directly give you anandamide, but some OTC compounds may boost its availability:
Palmitoylethanolamide (PEA) – A supplement that works alongside anandamide to reduce pain and inflammation. It’s often used in neuropathic pain and is sold OTC.
CBD (Cannabidiol) – May help by inhibiting the enzyme (FAAH) that breaks down anandamide, so your body holds onto it longer. If using CBD, opt for high-quality, third-party-tested brands, especially if you’re sensitive due to MCAS or medication interactions.
What Heat Does to Your Body
Warmth isn’t just an emotional support blanket. It physically shifts how your systems function:
Increases blood flow – boosting oxygen and nutrients to your tissues and flushing out inflammatory waste (goodbye, lactic acid and histamine hangovers).
Relaxes muscles – because those subluxation-prone, over-contracted EDS muscles need more than stretching. They need to unclench.
Reduces pain – especially that deep, gnawing, burning kind that makes you feel like a pulled pork sandwich from the inside out.
Improves sleep – because relaxing your muscles = relaxing your brain = deeper sleep cycles.
Improves skin – okay, this is extra, but that healthy glow after a bath isn’t a myth. It’s improved circulation + detox = spa face.
Your EDS-Approved Heat Toolkit
You don’t need a five-star spa to reap the benefits. Here’s your DIY heat arsenal:
The Heating Pad – a zebra’s best friend. Target your traps, low back, abdomen, or wherever your muscles are acting like steel cables. Bonus: combine with deep breathing for a serotonin double hit.
Hot Baths or Showers – the ultimate nervous system reset. Add Epsom salts for extra magnesium, or essential oils for mood. Don’t forget to hydrate—sweating in the tub is real.
Sun Exposure (Safely) – get 10–15 minutes in the early or late sun to soak up warmth and boost and activate your vitamin D and serotonin. SPF up and avoid peak hours, obviously—we’re glowing, not frying.
Saunas – if you have access and tolerance. Multiple studies show lowered all-cause mortality in regular sauna users. That’s right—heat might actually help you live longer if you can tolerate it for longer than 45 seconds with POTS flashes.
Infrared Light Therapy: A stealthy form of heat that goes deeper than your average heating pad, using invisible light to warm tissues from the inside out. It boosts circulation, reduces inflammation, and helps your joints, muscles, and nervous system chill—all without roasting you like a rotisserie chicken. Great for zebras who need deep relief without the surface-level burn.
Bonus Add-On: CBD, or cannabidiol - a natural compound from hemp that can help calm your nervous system and ease chronic pain—especially when paired with heat therapy. It works by helping your body hold onto more of a feel-good chemical described above called anandamide, which boosts relaxation and reduces pain. Using a heating pad or warm bath can open up blood flow and relax muscles, and adding CBD—like a topical cream or oil—can make those effects even stronger. Just be sure to start with a low dose and choose a THC-free product that’s been third-party tested, especially if you take other medications.
But Wait, There’s a Time and a Place…
This isn’t just about what you do, it’s about when. According to chronobiology (aka your body's biological rhythm), you want to:
Use heat in the evening to wind down, release tension, and promote deep sleep.
Avoid intense heat right before anything that requires alertness (unless your idea of productivity involves curling up in a ball and canceling meetings).
Save cold exposure for mornings if you want a shot of energy (we’ll cover that ice cube hellscape in another issue).
PSA: Don’t Overdo It
As Susan Chalela wisely noted at the Thrive Summit, deep tissue massage—or super-aggressive heat treatments—can be counterproductive for hypermobile bodies. Gentle is the name of the game. If your fascia is already inflamed or fragile, slow warming is safer than the pressure-cooker approach.
The Takeaway: Warm Up to Slow Down
Heat is medicine. Not the kind with a co-pay, but the kind you can access daily, cheaply, and intuitively. It’s not lazy. It’s neurological.
So this July, when everyone’s talking about “hot girl summer,” remember: your zebra stripes deserve a hot bath, a heating pad, and a serotonin boost more than anyone.
Go forth and toast yourself like the magnificent, high-maintenance marshmallow you are.
-ZU Goddess who is basking in the Florida sun for a few days