Live Longer Habits

Cold immersion therapy can be beneficial for your health in various ways. It may help to lessen muscle soreness, cool you down after exercise, support your immune system and metabolism, and even lift your spirits. However, keep your time in cold water short. 

So, what is cold water therapy? 

It's simply using water that’s around 15°C (59°F) to promote health. This practice has been around for thousands of years and now includes activities like ice baths, brisk cold showers, and outdoor swims. 

What are the benefits? 

Many people believe that cold water therapy can improve blood flow, help you sleep better, boost your energy, and reduce swelling in the body. While personal stories support these benefits, scientific research is still catching up. Here are a few proven advantages:  

Less muscle soreness 

Some studies suggest that athletes who immerse themselves in cold water for short periods after exercising feel less sore afterwards. For example, a small study from 2011 showed that cyclists felt less muscle soreness after 10 minutes in cold water. Another study in 2016 found that athletes who used cold water therapy reported less discomfort than those who did not. Experts believe this works because cold water causes blood vessels to constrict, reducing blood flow to sore areas, which may help with swelling. If you're using cold water to recover, consider combining it with stretching or gentle movement. 

Faster cooldown from overheating 

Research shows that cold water immersion can lower your body temperature much faster than simply resting in a cool environment. A 2015 study concluded that being in cold water (around 10°C or 50°F) helped cool overheated people twice as quickly compared to recovery without cold exposure. To maximise the effect, try to submerge as much of your body as possible. 

Possible relief from symptoms of depression 

While cold water is not a cure for mental health issues, some case studies suggest it might help ease feelings of depression and anxiety. For instance, one study followed a woman who, after starting regular outdoor swimming, found her anxiety and depression improved so much that she could stop taking medication. Another study reported that people who took short, cold showers twice a day experienced reduced feelings of depression, although none had an official diagnosis. 

Might boost your immune system 

Some evidence suggests that cold water therapy can enhance your immune system, helping your body to fight off illnesses. In a Dutch study, participants who combined meditation, deep breathing, and cold-water immersion showed a better immune response when exposed to a bacterial infection. However, researchers noted that the breathing techniques were the main factor. They acknowledged cold water may help build resilience to stress over time. 

Can cold water immersion aid in weight loss? 

Some influencers claim that cold exposure can increase calorie burning. While more research is needed, a few studies have indicated that being in cold water can speed up your metabolism, which is the rate at which your body uses energy. For example, Korean women who dove into cold waters for work had a significantly higher metabolic rate in winter compared to summer. However, we cannot conclude that taking cold showers or baths will lead to substantial weight loss. 

How to use cold water therapy 

If you want to give cold-water therapy a try, here are several methods: 

- Warm-to-cold showers: Start with warm water and gradually lower it to cold after a few minutes. 

- Cold showers: If you’ve just exercised, you can jump straight into a cold shower. 

- Ice baths: Fill a tub with cold water and add ice until it reaches 10°C to 15°C. Stay submerged for no more than 10 to 15 minutes. 

- Cold swims: If you feel comfortable doing so, you can try swimming in cooler waters. 

Some safety tips 

Before you start cold immersion, keep these points in mind: 

- Talk to your doctor first: Cold exposure can affect your heart rate and blood pressure, so it’s crucial to ensure it’s safe for you. 

- Have someone with you: Cold water can impair your judgment, so it’s wise to swim with a companion who can watch over you. 

- Warm up after your immersion: Your body temperature can keep dropping even after you get out, so warm up gradually. Put on a hat and gloves, dry off, and dress in warm layers. Sip on a warm drink and have a snack to help raise your body temperature. 

- Keep it brief: To get the health benefits of cold water therapy, just a few minutes is usually enough. Gradually increase your tolerance over time, but there's no need to stay in cold water longer than necessary. 

Cold water therapy can be beneficial in several ways, including reducing muscle soreness, cooling you off, lifting your mood, supporting your immune system, and potentially boosting metabolism. While more research is needed to confirm all the claims made about its benefits, if you consider trying cold immersion, consult your doctor first and always have someone with you when swimming in open water. Plan for short immersions and a gradual warm-up afterwards for safety.

Source: heatltline