How Cold Water Therapy Can Improve Mood, Boost The Immune System, and Burn Fat
Cold water therapy, or cold water immersion, is a form of hydrotherapy that can elevate mood, boost immunity, and even burn fat. Here’s what you need to know.
What is Cold Water Therapy?
Cold water therapy has been used throughout the world for thousands of years, dating as far back as 3500 BC when it was referenced as a therapeutic practice in an ancient Egyptian medical text known as the Edwin Smith Papyrus.
Cold water immersion consists of submerging oneself in water that is at or below 59°F in order to trigger a cold shock response. Cold water therapy can be practiced in many forms such as taking a cold shower, sitting in a cold plunge, or swimming in a cold body of water like a lake or ocean.
Benefits of Cold Water Therapy
Generally speaking, those who safely and appropriately practice cold water immersion techniques can receive a wide range of benefits, including more energy throughout the day, faster post-workout recovery, alleviation of depression and anxiety, and stimulation of the immune system.
These benefits occur because of the body’s cold shock response. Cold shock proteins, noradrenaline, norepinephrine, dopamine, and other potent chemicals are activated and released through the bloodstream in response to the cold, leaving you feeling happier, healthier, and more energized.
According to Dr. Rhonda Patrick, a leading expert on nutrition, aging, and hormetic stressors such as cold and heat exposure, cold exposure can also lead to the following benefits:
- Release of cold shock proteins and the neurotransmitter norepinephrine
- Decreased inflammation
- Activation of antioxidant enzymes
- Altered gut microbiome activity
- Increased mitochondrial biogenesis in skeletal muscle
- Improved metabolic health
- Increased brown adipose tissue (burning of fat)
- Improved mood and cognition
How to do Cold Water Therapy
Cold Showers
A case report found that taking a two to three-minute cold shower once or twice a day over the course of several weeks to months at or below 68°F can relieve symptoms of depression by activating the sympathetic nervous system, and increased levels of noradrenaline in the blood and brain.
Cold Plunge
While it is typically recommended to take ice baths for at least two minutes (not to exceed ten to fifteen minutes at a time for safety reasons), a long-term study showed that women who immersed themselves in 40°F water for just 20 seconds received the same benefits as the women who received whole-body cryotherapy for two whole minutes at -166°F.
Alternate Hot and Cold
One way to get the benefits of cold water therapy is to alternate between a cold plunge or cold body of water, and a hot sauna. Hot and cold plunging can trigger the lymphatic system and detoxify the body of waste.
However, alternating between extreme hot and cold temperatures is not recommended for those with high blood pressure, and could cause a shock to the system.
The Wim Hof Method
Wim Hof, an extreme athlete nicknamed ‘The Iceman’ for setting numerous world records related to cold exposure, uses cold water therapy as an integral part of his practice. The “Wim Hof Method” consists of three pillars: 1) Breathing, 2) Cold Water Immersion, and 3) Commitment (willpower).
Key Takeaways
Let’s sum this up with three key takeaways.
1. What is Cold Water Therapy?
The process of submerging oneself in cold water at or below 59°F in order to elicit a cold shock response.
2. What are the Benefits of Cold Water Therapy?
Those who practice cold water immersion can experience an array of benefits including decreased inflammation, improved immune function, elevated mood and focus, faster post-workout recovery, and loss of fat.
3. How Can You Do Cold Water Therapy?
Cold showers, ice baths, hot and cold plunges, and the Wim Hof Method are all proven modalities to perform cold water therapy effectively.
I hope you found this helpful. Follow The Inner Observer for more insights to improve health and well-being.
Thank you for reading.
Sincerely,
Michael G. Jasper, The Inner Observer
Disclaimer: The information provided on this webpage does not provide medical advice and is for educational and informational purposes only.
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