By Dr. Jennifer L. Yocum, Licensed Acupuncturist
As winter settles in and lakes begin to frost over, many people retreat indoors, seeking warmth and comfort. But what if embracing the cold could actually boost our health and vitality? Cold therapy is a practice gaining popularity for its benefits for physical and mental well-being, as well as its potential to increase lifespan.
Cold therapy includes not only going outside when it is chilly, but also cold water immersion or plunges, cold showers, ice baths, cryotherapy, and ice massage.
How Cold Exposure Benefits the Body
When we expose our bodies to cold, our blood vessels constrict, redirecting blood flow to our core to maintain vital organ function. Then, as we warm up, blood rushes back to our extremities, which boots circulation and may flush out inflammatory factors.
This stress on our system is known as hormesis, and in the right amount, it can actually be beneficial. Much like how exercise tears the muscles slightly so they can be built back stronger, activities that induce hormesis stress the body in a controlled way that makes us stronger. Research suggests that regular cold exposure can increase metabolism, activate brown fat (the good kind that burns calories), boost the immune system, and even contribute to longevity.
Dr. Mark Hyman, a well-known functional medicine doctor, explains, “Basically the idea is what doesn’t kill you makes you stronger, and it’s actually true. Our bodies are not designed to be in a 68°F thermal regulated, perfectly controlled environment. Our bodies evolved in a very dynamic state, whether it was scarcity of food, where we had to do a lot of exercise, where we had extremes of temperature, altitudes; we really have developed these ancient mechanisms to activate our healing systems using the power of stress.” He states that cold therapy can additionally release endorphins and helps to reset the autonomic nervous system. Dr. Hyman recommends starting slow with a cold shower or bath following a sauna or steam for the most benefit, and then progressing to more intense cold therapies such as ice baths or cryogenic therapies (Hyman, 2023).
Cold Water Immersion: Cold Plunges & Ice Baths
Cold water immersion is accessible to anyone with a tub or natural body of water, such as a lake, river, or the ocean. The benefits include improved circulation, reduced inflammation, and a natural high from the release of endorphins. Studies have shown that after immersing in a cold bath (20°C, 68°F) for just five minutes, “participants reported feeling more active, alert, attentive, proud, and inspired” (Shetty, 2024).
When practicing cold water immersion, make sure to have a large towel nearby and a way to quickly change out of wet clothes or swimsuits and warm up. Start slowly (30 seconds to 2 minutes) and build up to longer plunges over time. While there’s no magic number for how long to plunge, research suggests 5-15 mins may offer the best results (Millhone, 2023).
For those interested in trying dipping in a body of water, safety is paramount. It is a good idea to start with cold showers or baths before attempting cold plunges in bodies of water. Remember that swimming in rivers, lakes, or oceans is always at your own risk, and you must check with any local restrictions before entering any body of water. Never go in an icy area of the lake or cut holes in the ice in a lake or pond. Always go with a buddy, start with brief exposures, and listen to your body. Gradual acclimatization is key. Start with 30 seconds (or less) and slowly build up your tolerance over time.
Ice baths are a more intense progression of cold water immersion, with many people choosing to purchase tanks or barrels specific for this purpose, but it can be done in your home’s bathtub as well. To create an ice bath, fill your tub with cold water and add ice until the water is at your desired temperature (ideally 50-59°F). Then slowly lower yourself into the tub, taking deep breaths and doing your best to relax. As with other types of cold immersion, start with a short amount of time, and increase as you build your tolerance. Research suggests potential benefits include reduced pain and muscle soreness, increased mental alertness, improved self-esteem, and decreased nervousness, stress, tension, and anger (Millhone, 2023).
The Wim Hof Method: Breathing and Cold Exposure
The Wim Hof Method (WHM), named after the Dutch extreme athlete known as “The Iceman,” combines cold exposure, especially ice baths, with specific breathing techniques and meditation. In this method, practitioners complete three to four back-to-back rounds of specific breathing cycles. A cycle begins by taking 30-40 quick, deep breaths through the nose to briefly hyperventilate, and then letting it out fully. Then stop breathing, keeping the lungs uninflated for as long as possible before taking one long final deep breath, holding it in the lungs for around 15 seconds before exhaling.
Research suggests the WHM may:
- Reduce inflammation in both healthy and non-healthy participants (Almahayni & Hammond, 2024)
- Increase epinephrine levels, leading to an increase in anti-inflammatory interleukin-10 and a decrease in pro-inflammatory cytokines (Almahayni & Hammond, 2024)
- Potentially influence the autonomic nervous system and immune response (Cronkleton & Bence, 2021; Muzik et al., 2018)
Practitioners additionally claim benefits not currently supported by research, including better sleep, increased energy, less stress, better willpower, and heightened focus (Cronkleton & Bence, 2021). A study published in the Proceedings of the National Academy of Sciences demonstrated that individuals trained in the WHM could voluntarily influence their autonomic nervous system and immune response, which was previously thought impossible (Muzik et al., 2018).
Cryotherapy: Extreme Cold for Wellness
Cryotherapy involves standing in a specialized chamber that exposes the entire body to extremely cold temperatures for a short period of time. This is often 2-4 minutes, but can be up to 10 minutes. Participants wear minimal protective clothing: usually just underwear or a bathing suit, along with protective gloves, socks, and slippers to prevent frostbite. The chamber is filled with nitrogen or refrigerated cold air, dropping temperatures to between -100°C to -140°C (-148°F to -220°F). During a typical session, individuals stand in the chamber while a trained technician monitors the process to ensure safety.
Potential Benefits of Cryotherapy
While more studies need to be done, according to the Mayo Clinic (2024), cryotherapy research has shown potential in a variety of conditions, including rheumatoid arthritis, multiple sclerosis, chronic low back pain, cardiovascular health, depression, sleep issues, and weight loss. Whole-body cryotherapy has also been shown in some studies to improve mild cognitive impairment and memory issues, and even help skin conditions like eczema (Rush, 2024).
Always consult with a healthcare professional before trying cryotherapy, as it may not be suitable for everyone and carries some risks, including rashes, swelling, skin discoloration, and the potential for frostbite if not properly managed (Rush, 2024).
Cold Exposure and Mental Health
While we’ve already touched on some of the benefits of cold exposure to mental health, emerging research suggests further benefits, such as:
1. Mood Enhancement & Stress Resilience: Cold water immersion can reduce negative feelings and lowers cortisol, potentially enhancing the body’s ability to manage stress (Reed et al., 2023; Shetty, 2024).
2. Neurotransmitter Release: Cold exposure triggers the release of norepinephrine, which plays a role in focus, attention, and mood regulation (Shetty, 2024).
3. Potential Neuroprotective Effects: Animal studies suggest that cold exposure may stimulate the production of cold-shock proteins like RBM3, which could potentially protect against neurodegenerative diseases (Shetty, 2024).
4. Depression Treatment: A hypothesis proposes that adapted cold showers might help treat depression by activating the sympathetic nervous system and increasing beta-endorphin and noradrenaline levels (Shetty, 2024).
Safety First: Precautions and Contraindications
While cold therapy can offer numerous benefits, it’s not without risks. It’s important to check with your doctor before practicing cold therapy, especially if you have certain health conditions, such as heart problems, high blood pressure, or Raynaud’s syndrome.
Watch for signs of hypothermia, including intense shivering, confusion, and slurred speech. As mentioned earlier, always practice cold exposure safely and gradually increase intensity.
As we navigate winter, let’s view the cold not as an adversary, but as a potential ally in our wellness journey. The key is to start slowly, listen to your body, and find what works for you. Whether it’s a quick cold shower in the morning or a two-minute adventure in a cryotherapy chamber, embracing the chill could be the refreshing addition your wellness routine needs.
References
Almahayni, O., & Hammond, L. (2024). Does the Wim Hof Method have a beneficial impact on physiological and psychological outcomes in healthy and non-healthy participants? A systematic review. PLoS One, 19(3). https://doi.org/10.1371/journal.pone.0286933
Cronkleton, E., & Bence, S. (2021, November 22). The Wim Hof Method: boost your health with the Iceman’s technique. Healthline. https://www.healthline.com/health/wim-hof-method
Hyman, M. (Host). (2023, February 10). The good type of stress: hormesis (673) [Audio podcast episode]. In The Dr. Hyman Show (previously called The Doctor’s Farmacy). https://drhyman.com/blogs/content/podcast-ep673?_pos=1&_psq=hormesis&_ss=e&_v=1.0#transcript
Mayo Clinic. (2024, September 20). The chilling truth: exploring the health benefits and risks of cryotherapy. https://mcpress.mayoclinic.org/living-well/the-chilling-truth-exploring-the-health-benefits-and-risks-of-cryotherapy/
Millhone, C. (2023, December 2). Benefits and risks of ice baths (cold water therapy). Health. https://www.health.com/ice-baths-8404207
Muzik, O., Reilly, K. T., & Diwadkar, V. A. (2018). “Brain over body”- a study on the willful regulation of autonomic function during cold exposure. NeuroImage, 172, 632-641. https://doi.org/10.1016/j.neuroimage.2018.01.067
Reed, E. L., Chapman, C. L., Whittman, E. K., Park, T. E., Larson, E. A., Kaiser, B. W., Comrada, L. N., Wiedenfeld Needham, K., Halliwill, J. R., & Minson, C. T. (2023). Cardiovascular and mood responses to an acute bout of cold water immersion. Journal of Thermal Biology, 118. https://doi.org/10.1016/j.jtherbio.2023.103727
Rush, T. (2024, October 28). What are the benefits of cryotherapy? MedicalNewsToday. https://www.medicalnewstoday.com/articles/319740
Shetty, M. (2024, May 22). Jumping into the ice bath trend! Mental health benefits of cold water immersion. Stanford University. https://longevity.stanford.edu/lifestyle/2024/05/22/jumping-into-the-ice-bath-trend-mental-health-benefits-of-cold-water-immersion/
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