In recent years, the allure of cold therapy, particularly through invigorating cold plunges, has surged into the mainstream.
From A-list celebrities to wellness enthusiasts, the practice of immersing oneself in cold water has gained traction as a powerful health and vitality tool.
The likes of Wim Hof and renowned actors have championed this practice, showcasing its potential to unlock a myriad of benefits for the mind and body.
So what’s the big deal about? Quite a lot actually.
The History of Cold Therapy
Cold therapy was actually practiced throughout ancient civilizations.
The thought of our ancestors dipping into cold water for health benefits may seem silly, but without knowing it, they were helping their overall wellness from seeking colder water to alleviate sore muscles, injuries, and more.
It wasn’t until famous Dutch athlete Wim Hof came into the spotlight who helped shed light on the benefits of cold therapy that it started to attract mainstream appeal and reemerge within modern medicine.
How It Works
Cold therapy (or cold immersion, cold hydrotherapy) is any form of exposure to the cold. This type of practice comes in many forms.
Cold therapy works by triggering a cascade of physiological responses. When exposed to cold water, blood vessels constrict, diverting blood flow to vital organs.
This prompts the body to release endorphins, the body's natural painkillers, creating a euphoric sensation akin to a "runner's high.”
Additionally, the human body’s response to the cold is similar to how we respond to other stressors in life, such as elevated heart rate, anxiety, body contractions, restricted breathing, and more.
By willingly exposing our bodies to the stress of the cold, we can regulate our nervous system and learn how to better manage stress.
-
Cold Showers: The easiest and most simple way to expose your body to cold water, although most showers don’t get cold enough to provide the benefits of a full cold water immersion.
-
Cold Water Immersion: This is where you sit in a tub or container of cold water (with no ice) for five minutes or less.
- Ice Bath: This one isn’t for the faint of heart! You’ll immerse yourself in a tub or container of icy water for a short period of time. Mindful breathing techniques are helpful to get through this.
- Cryotherapy: One of the newest methods of cold therapy, cryotherapy is where you expose yourself to extreme cold for very brief periods of time to recover from intense exercise.
Physical Health Benefits
1) Enhances Circulation & Cardiovascular Health
Blood circulation is one of the most important indicators of a person’s health and wellness, dictating a healthy heart, strong immune system, solid mental health, and high levels of energy.
Scientific research shows the body works hard to maintain its core temperature during cold exposure, encouraging blood flow to vital organs and promoting better circulation.
This can support cardiovascular health by reducing blood pressure and strengthening the circulatory system.
2) Boosts Metabolism & Weight Management
According to a recent study conducted by the National Institute of Health, cold therapy activates brown fat within the body.
By activating brown fat production, both metabolism and mitochondria production increase.
Additionally, this also awakens the body to release the hormones Irisin and FGF, which naturally burn fat tissues, leading to weight loss.
What happens when you’re cold? You shiver. Shivering helps the body produce heat and burns calories, which also continues to aid in energy expenditure and weight loss.
Lastly, another research study showed that short-period cold water immersions increased the rate of metabolism.
A higher metabolic rate means that your body is burning more energy in a shorter time frame.
By incorporating cold therapy with a balanced diet, it can be a powerful source for weight management.
3) Strengthens the Immune System
Regular cold exposure has been shown to stimulate the production of white blood cells and circulate them throughout the body faster, bolstering the immune system's ability to ward off infections and diseases.
To help supplement this, a recent study done in the Netherlands showed that people who take cold showers call in sick to school or work 29% less than those who take hot showers.
Additionally, cold exposure can help your body fight off infections by producing a stronger anti-inflammatory response.
Research has also shown that winter swimmers have an increased production of the body’s antioxidant, glutathione.
From just three cold water sessions, research showed an increase to glutathione and lymphocyte numbers, which help your body fight viruses.
4) Improves Lymphatic Movement
Cold therapy exerts a significant influence on the lymphatic system. The body's lymphatic system, responsible for waste removal and immune function, benefits greatly from exposure to cold temperatures.
These include lymph nodes, lymph vessels, lymphatic fluid, bone marrow, and the spleen. When subjected to cold water, the body responds by constricting blood vessels and stimulating lymphatic flow.
This process, known as vasoconstriction, prompts the lymphatic system to kick into high gear, efficiently flushing out toxins and metabolic waste products.
This heightened activity not only enhances detoxification but also boosts the immune system's ability to combat infections and illnesses.
5) Enhances Fertility
Cold therapy has been shown to positively impact fertility.
According to the Mayo Clinic, approximately one in seven couples struggle with fertility issues, with men struggling the most.
A recent study showed a positive correlation between cold therapy and testosterone levels.
When the body is exposed to cold water, it increases the production of testosterone.
Additionally, another study showed that significantly cooling testicles increases total sperm count and concentration, while hot water significantly decreases both.
Additionally, by subjecting the body to cold temperatures, blood vessels constrict, directing blood flow towards vital organs.
This increased circulation supports reproductive health by ensuring optimal blood supply to the reproductive organs.
Mental Health Benefits
1) Alleviates Stress & Anxiety
Stress? Yeah, we know her. Thankfully, cold therapy can lessen our relationship with stress.
Scientific studies have shown that cold therapy stimulates the Vagus nerve, which naturally lowers the heart rate and reduces stress hormones within the body.
When the body is exposed to extreme cold, it induces a state of heightened alertness and concentration, effectively diverting the mind from stressful thoughts. Additionally, the release of endorphins creates a sense of calm and euphoria.
2) Improves Mood & Relieves Symptoms of Depression
You mean to tell us that cold therapy helps improve our mood?
You bet. Research has shown that cold therapy – ice baths specifically – probes the body to produce mood-elevating hormones and neurotransmitters, including beta-endorphins and dopamine.
The flood of endorphins triggered by cold exposure has a profound impact on mood regulation.
For those struggling with depression, cold therapy can serve as a natural mood booster.
Additionally, by initiating uncomfort within the body, it allows you to reconnect with your breath and find inner peace.
Through this, many people who engage in cold therapy find it easier to relax and recover from the busy mundanes of everyday life.
3) Enhances Mental Resilience
Repeated exposure to cold water trains the mind to tolerate discomfort and stress, cultivating mental fortitude that extends beyond the cold plunge.
Seriously though, who actually wants to expose themselves to cold water?
By building up the courage to willingly submerge yourself in cold water, you’re naturally enhancing your mental strength so that you can handle anything that life throws at you.
Tips for Safe Practice
1) Gradual Progression
Starting with shorter exposures in the shower and gradually increasing the duration of cold therapy sessions through water and ice immersions allows the body to acclimate and reap the full benefits over time.
You don’t want to shock and overwhelm the body, so starting slow and “dipping your toes in” over a period of time will help you acclimate and adapt.
2) Pair with Breathwork & Meditation
Combining cold therapy with focused breathwork techniques, as seen in practices like the Wim Hof Method, amplifies its effects, enhancing both physical and mental benefits.
3) Keep It Quick
All you really need is a couple of minutes to reap the benefits of cold therapy. All you need is one to three minutes to start feeling the results over just a couple of sessions.
4) Warm Up After
Unless you truly enjoy being freezing cold, you’ll want to warm up your body after engaging in cold therapy to ensure your body’s internal temperature doesn’t drop to dangerous levels.
You can do this by getting out of your cold, wet clothes and putting on dry, warm clothes, drinking a hot beverage, engaging in mindful and gentle stretching and body movement, and activating slow, deep breathing.
Cold therapy, rooted in ancient traditions and now backed by modern science, offers a holistic approach to health and well-being.
By incorporating regular cold plunges into your routine, you're not only invigorating your body but also nurturing mental resilience and bolstering your immune system.
