Potential Benefits of Cold Plunge: A Dive into the Science-Backed Health Advantages
By Dr. Nayana Shetty +2 more
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By Dr. Nayana Shetty +2 more
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Cold water therapy, also known as cold plunge or ice bath, has piqued the interest of researchers, athletes, and wellness enthusiasts alike. This ancient technique potentially offers numerous health benefits, but there’s still a lot to learn about how it works and who should use it. In this article, we’ll dive into the history, science, and potential advantages of cold plunges, as well as discuss the precautions you should take to stay safe.
We’ll cover various forms of cold water therapy, from full-body immersion in ice-cold water to contrasting hot and cold showers. Along the way, we’ll examine studies that support or refute different aspects of this practice and offer guidance on getting started with cold water therapy and choosing the best method for you.
Did you know?
Cold water therapy involves exposing your body to cold water. You can soak fully in it, shower in it, or use other techniques. People say it gives physiological and psychological benefits. These may include lower inflammation, better blood flow, improved mood, and less stress.
Cold water used as therapy has past stories. This goes back to old cultures like Greece and Rome. Hippocrates backed cold water therapy due to their potential to aid health . Fast forward to our times, this practice has grown popular. Thanks to modern athletes and figures such as the “Iceman” Wim Hof.
There are some key forms of cold water therapy. Each one has its way of working and its potential benefits.
To know how cold water therapy may help, we need to understand our body’s reaction to the cold. We’ll look at how a dip in cold water may influence our bodies and minds.
Our body responds to cold water in several ways. These include vasoconstriction, a rise in metabolism, and hormonal changes.
Cold water may also change our moods and feelings. Some main mental effects are as follows.
Recently I came across a study which concluded that taking a cold bath after intense exercise helps athletes sleep better by reducing interruptions during the night. Both full-body and partial cold baths worked well, with the full-body one also making athletes move less in their sleep. However more research is required to show if cold plunge improves sleep quality.
Dr. Siddharth Gupta, B.A.M.S, M.D
Cold water therapy has been linked to a range of health benefits. The potential benefits are connected to the body’s responses to the cold. We’ll discuss about the main benefits backed by studies and shared experiences in the next section.
It might help reduce pain and fasten recovery due to its anti-swelling effects. Some studies looked into cold water immersion for post-workout aches, and they support this effect. Research is still ongoing.
There’s some thought about cold water therapy’s effects on immunity and circulation. It may boost our immune response and blood flow. More efficient blood flow means better delivery of oxygen and nutrients. This would be useful for our overall health.
Cold water therapy may help us burn more calories. People think that by burning more energy to keep warm in the cold, we may burn more calories. Combined with healthy living practices, this may help weight loss.
There may be a lift in your mood after a cold shower. Cold water is said to cause a rush of endorphins, adrenaline, and other such chemicals. The result could be a happier mood, less stress, and a feeling of well-being.
There are risks that you must watch out for they are described below.
Diving into cold water might have its drawbacks. Some of these are hypothermia and cold shock.
Cold plunges are not meant for everyone. For some, the downsides might be bigger than the upsides.
Playing safe with cold water therapy is key. Let’s look at some keyways to lower risks.
If the possible benefits of cold water therapy excite you, start safe and slow. Here are some ideas to get you going.
Begin with less intense forms of cold water therapy. A cold shower is a good idea. You can also put cold packs on parts of your body to get a feel of the cold.
Raise your body’s tolerance to cold over time. Watch how your body responds and change your practice based on that. This will help avoid risk.
Have a look at the various ways of cold water therapies that exist, like the Wim Hof Method or contrast water therapy. Choose what works for you.
Also keep in mind, if you have any issues pertaining to the cardiovascular system or if you fall in the elderly category it is important to consult your doctor first. Individuals with cold urticaria should avoid cold plunges altogether.
It’s a lesser-known fact that in Poland, engaging in cold water plunges during the winter months is referred to as “morsowanie,” which translates to “a walrus” in Polish. It is also known as a “polar bear plunge” or simply “polar plunging.” At the yearly event for polar plungers in February 2023, nearly 9000 individuals collectively participated in a dip in the Baltic Sea.
Dr. Smita barode, B.A.M.S, M.S.
The difference between cold showers and cold water therapy. Both offer potential health benefits, but the way they work, and outcomes may vary. Below we have compared the two and see which works best for you.
Both cold showers and cold water therapy share similar benefits, like reducing inflammation, better blood flow, and mood uplift. But cold water therapy, in particular a full body soak, might give stronger results. This is because more of your body is directly exposed to the cold.
If you’re stuck between a cold shower or a cold water therapy, think about what you’re comfortable with, what resources you have, and your health targets. If you’re new to this, cold showers might be easier to do. On the other hand, cold water therapy could give you stronger effects if you want enhanced recovery or performance benefits.
So, in summary, cold water therapy has a rich history and growing scientific evidence for its possible health benefits. Cold water therapy may lend a hand in muscle repair, pain soothing, immunity improvement, and mood upliftment. It’s key to do this safely, considering what you need, how comfortable you are, and any risk factors.
Every person reacts differently to the cold. Going slow and steady builds the most benefits while keeping risks low. Always get a clearance from a healthcare professional before trying cold water therapy. Keep a close watch on your body’s reactions.
How long you should be in a cold plunge depends on you and what you want. We suggest you start at short times, like 5 minutes. Then, build up to longer, but not over 15 minutes. And always keep an eye on your body’s signals. If you shiver or look like you may have hypothermia, get out.
A short 2-minute cold plunge may still offer potential health benefits. These include less inflammation, better blood flow, and mood uplift. This might be suitable for those trying it for the first time or those who aren’t too good with the cold.
Should you diet and exercise right, cold plunges might boost your weight loss efforts. By trying to keep warm in the cold, we burn more calories. While cold plunges alone don’t result in big weight loss, they may make a good addition to a healthy lifestyle.
Cold water therapy and showers carry similar potential health benefits. These include less swelling, better blood flow, and mood uplift. But a full body dip in cold water may give better results due to more of your body getting directly exposed to the cold. Yet, cold showers are more doable and handy for most people.
Make sure to okay it with a healthcare professional before trying cold water therapy. Start slow, keep track of your body heat, cover any cuts or scrapes, and avoid a cold dip right after an intense workout. These steps may help reduce the risks that come with cold water therapy.
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