When you get into a cold shower, you know the jolt that hits your body and soul? According to study, exposure to cold may have benefits for both the body and the mind. This includes relieving tension and exhaustion, calming muscles, and, dare I say it, enhancing general health.
One method that has numerous health benefits is taking an ice bath. This practice involves intentionally immersing yourself in a tub of icy cold water for a predetermined amount of time.
Continue reading to find out more about the scientifically supported health advantages of ice baths!
Established Benefits of Ice Baths
Positive stressors push the body beyond its comfort zone. This hormesis process causes it to adapt both physically and cognitively, is exemplified by cold showers and ice baths.
The idea behind hormesis is that a system will improve if it experiences a small amount of stress.
Our brains alert our bodies when they experience a sudden, significant drop in temperature. The body then knows it is under stress and should react appropriately.
If you submerge yourself in an ice bath, you can reap the following benefits. Of course, this can be achieved by bathing within a safe setting and time frame.
1. Ice baths improve alertness and mood.
Although it may not seem like a good idea to take a swim in icy cold water to improve your mood, science says otherwise. Dopamine is a joyful hormone that produces sensations of pleasure (1). It is one of the neurotransmitters that are released when submerged in cold water (2).
You’ll undoubtedly get a pleasant energy boost from submerging yourself in the bitter cold that you may use to get through the rest of the day.
2. Ice baths promote cellular vitality and muscle healing.
After a workout, professional athletes who take an ice bath are onto something. An analysis that was published in the journal Sports Medicine demonstrated the benefits of cold-water immersion for muscle rehabilitation (3).
Studies included in the analysis demonstrated benefits “for muscle strength, perceived recovery, and reduced muscle soreness,” because of the temperature drop’s ability to lower creatine kinases, which are generated when muscle cells sustain damage and lessen the effects of an injury (4).
Deliberate cold exposure is being used by people to lower inflammation in general and after exercise in particular. Furthermore, cold therapy is being used by athletes to improve their results in strength and endurance training.
Waiting at least two hours after working out is ideal before making your jump. This allows your body adequate time to regenerate its mitochondria following the strain of physical activity (5).
Ironically, the sympathetic nervous system response suggests that going outside in the cold before working out can really help you feel better before you work out. The perfect plan would be to have a brief cold bath. This gets your blood flowing within a few minutes in a hot tub or hot shower, and then start working out.
Related Post: Balancing Act: How to Reap the Benefits of Aerobic vs. Anaerobic Workouts
3. Ice baths boost resilience and lessen stress.
An intentional ice bath can also assist you in managing emotionally draining states such as stress and worry.
According to research, taking a cold immersion bath can activate your vagus nerve. It has been demonstrated that stimulating this nerve aids in relaxation and stress relief (6).
Regular ice baths can also trigger signaling pathways and cellular processes that change your response to stress and strengthen your mental toughness going ahead.
This occurs because our systems release “fight-or-flight” hormones like norepinephrine and adrenaline (sometimes at levels up to five times over our baseline) when we enter a cold environment or even just think about entering one (7).
We may develop the ability to remain composed and clear-headed under stress by purposefully exposing ourselves to these hormones. This can be incredibly helpful when dealing with pressures in other areas of our lives.
4. Sleep is benefited by ice baths.
While taking an ice bath awakens the body immediately, a study that measured male athletes’ nocturnal core body temperature, sleep, and heart rate variability discovered that those who were told to fully submerge themselves in an ice bath following a treadmill run slept better (8).
Ways to Take a Cold Bath
When preparing for your first ice bath, keep in mind that the majority of the difficulty is psychological rather than physical. Experts advise getting ready by embracing that mental game and seeing obstacles to be overcome.
Begin with the resolve to enter, followed by the action of reducing the body’s reaction to the cold. After you’ve overcome those obstacles, concentrate on your capacity to speak in a parasympathetic manner. This is a relaxed condition, followed by the determination to stay in even after your mind signals you to go.
The majority of ice bath procedures advise immersing your body in water that is between 50 and 59 degrees Fahrenheit, starting at the neck. As you battle the cold, your breath can be an ally. Try using breathwork techniques such as the Wim Hof method.
Hot therapy, such as steam or sauna, can feel fantastic after your chilly plunge and bring you even more of that healthy hormesis.
Are Chilly Showers Considered Sufficient?
Although they are not the same as ice baths, cold showers are another way to be exposed to cold water. Showers may not be able to get as cold as ice baths, depending on the season and where you live.
Additionally, unlike shower streams, ice baths allow for complete body submersion, increasing the amount of the body’s surface area that is exposed to the frigid temperature. If you don’t have access to an ice bath, but still want to start reaping the benefits of cold exposure, try freezing your shower water for 30 seconds and gradually increase it to 3 minutes.
![4 Science-Backed Reasons to Take the Cold Plunge](https://i0.wp.com/jasminefeliciano.com/wp-content/uploads/2024/01/4-Science-Backed-Reasons-to-Take-the-Cold-Plunge-pin.png?resize=683%2C1024&quality=80&ssl=1)
Where can I Go for an Ice Bath?
At home: Taking an ice bath in the convenience of your own home is the most cost-effective option. If you have a bathtub, run a cold-water supply into it and add as many ice cubes as you can handle or desire.
Additionally, businesses sell barrels and icy plunge pools made especially for ice baths. Some individuals turn big trash cans into ice spa tubs. Another useful pool would be an inflatable one!
Dip into a lake or ocean-like body of water: Depending on the weather and season, it might be safe to get cold exposure outside if you live adjacent to a natural body of water.
A facility providing ice baths as a feature: Consider health clubs and spas.
Adverse Consequences
Not in the metaphorical sense only, but not everyone is cut out for an ice bath. Before having an ice bath, experts advise anyone with peripheral vascular disease, heart difficulties, history of frostbite, open wounds, recent operations, pregnancy, or circulation concerns (such as Raynaud’s syndrome) should see a doctor.
However, even individuals who have received professional clearance to engage in cold water immersion should be mindful of its potential risks.
For instance, extended exposure to the cold can increase your risk of hypothermia or frostbite even if you are able to stay in the bath for extended periods of time.
Because ice constricts blood vessels, elevates heart rate, and releases stress hormones, prolonged exposure to it can also result in heart palpitations and other cardiovascular problems (9). You should listen to your body and cut back if you begin to feel any of these symptoms.
To Wrap Things Up
It’s interesting to learn about the health benefits of short ice baths (2-4 times a week, 1-5 minutes at a time), supported by science. When used consistently, cold therapy can aid with weight reduction and skin health in addition to improving mood and energy, mental health and resilience, and workout recovery. Nevertheless, there are certain hazards associated with cold water immersion, therefore it’s crucial to see your doctor before trying it.
Don’t have time for the full article? Read this!
The article discusses the science-backed benefits of ice baths, highlighting their positive impact on mood, muscle recovery, and overall well-being. It explores the concept of hormesis, emphasizing the positive stressors that contribute to physical and cognitive adaptation. The benefits include improved alertness, cellular vitality, stress management, and enhanced sleep. The article also provides insights into ways to take a cold bath, considerations for those considering ice baths, and alternative methods like cold showers. It concludes with a reminder of potential risks and the importance of consulting a healthcare professional before trying cold water immersion.
Sources |
- Human physiological responses to immersion into water of different temperatures | European Journal of Applied Physiology (springer.com)
- Residual effects of short-term whole-body cold-water immersion on the cytokine profile, white blood cell count, and blood markers of stress – PubMed (nih.gov)
- Impact of Cold-Water Immersion Compared with Passive Recovery Following a Single Bout of Strenuous Exercise on Athletic Performance in Physically Active Participants: A Systematic Review with Meta-analysis and Meta-regression | Sports Medicine (springer.com)
- Creatine Kinase (CK): What It Is, Purpose & Procedure (clevelandclinic.org)
- The effects of exercise and cold exposure on mitochondrial biogenesis in skeletal muscle and white adipose tissue – PMC (nih.gov)
- Effects of Cold Stimulation on Cardiac-Vagal Activation in Healthy Participants: Randomized Controlled Trial – PMC (nih.gov)
- Human physiological responses to immersion into water of different temperatures | European Journal of Applied Physiology (springer.com)
- Effect of the Depth of Cold Water Immersion on Sleep Architecture and Recovery Among Well-Trained Male Endurance Runners – PubMed (nih.gov)
- ‘Autonomic conflict’: a different way to die during cold water immersion? – PMC (nih.gov)
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