Cold plunge: the benefits and the risks of the latest wellness trend
Cold plunge (also known as cold water immersion or cold therapy) in simple words means submerging yourself into cold water for the health benefits it provides as it may not seem like the most pleasant thing to do.
Immersing yourself in icy water has rapidly been becoming a trend lately in 2024 with over 500 million views of videos on that topic with #coldplunge. However, this practice is not nearly new, and while it’s hard to pinpoint the exact time and birthplace of cold water therapy, one of the earliest records about the benefits of bathing in cold water belongs to Hippocrates who is famously known as a “father of medicine”. The ancient Greek physician suggested that cold water immersion could help the body fight illness and promote health. Throughout history, cold therapy can be found across many cultures and dating back centuries ago, yet it’s still talked about and practiced to this day, so what is it that people seem to gain from it that makes it worth enduring a rather uncomfortable sensation of being in cold water?
What happens to your body?
When your body is exposed to cold temperatures, your blood vessels constrict which reduces the blood flow to the areas where inflammation occurs resulting in pain alleviation. A cold plunge also activates your sympathetic nervous system by releasing adrenaline and putting your body in survival mode as it is working hard in an attempt to maintain a normal body temperature. As a consequence, your body is increasing blood flow to deliver oxygen to the areas that need recovery. Cold temperatures also interfere with your brain’s perception of pain, numbing the nerves in the area exposed to cold. This happens due to reve conduction which causes the nerve signals that transmit the feeling of pain to be inhibited leading to a temporary decrease of pain sensation. A classic example of that is getting a cooling spray on your arm before receiving an injection. Crucially, cold water baths also increase the number of white cells in your body thereby strengthening your immune system according to a study in England Tipton, M.J., Eglin, C.M. and Golden, F.S.C. (1998). Last, but not least exposure to cold temperatures accelerates your metabolism by increasing metabolic rate in order to maintain core body temperature triggering the thermogenesis response. Additionally, it activates brown adipose tissue or BAT, which is a type of fat tissue that generates heat by burning calories. When activated, it burns more calories, thus speeding up your metabolism.
How can it change your mood?
As mentioned before, a cold bath puts your body and mind in a fight-or-flight state by activating your sympathetic nervous system which makes you feel more alert and energized. Being exposed to cold also stimulates the endorphin release in your brain, uplifting your mood and reducing stress. Finally, as blood vessels in your skin constrict your body starts pumping more blood toward your vital organs such as your brain. The increased blood flow to the brain improves your mental clarity, enhances cognitive functions, and brightens your mood.
Common applications
One of the most typical uses of cold therapy is muscle relief. You have probably seen athletes in movies soaking in a bath full of ice after an exhausting training session. Truly cold water therapy is rather popular among athletes, especially those performing in sports with high levels of endurance and intensity. The reason for such popularity of this method in the recovery regimen of most athletes is attributed to its ability to alleviate muscle soreness, speed up recovery, and reduce inflammation.
Cold water is incredibly useful; for acute pain relief. It can help with bruises, strains, and sprains, reducing both swelling and pain in the area. It also helps to relax the muscles and release the tension from them leading to more pain relief.
How to start?
- Begin your cold therapy journey gradually, by first exposing your body to cool rather than icy water for a short period of time and over time you can increase the duration of exposure and lower the temperature of the water.
- Enter the water slowly, giving your body time to adjust to the temperature.
- Be aware of your breathing. As your body enters a survival mode and your heart starts to beat faster, try to maintain a deep, slow breathing allowing your body to relax and restore.
- Listen to your body, and if at any moment you feel uncomfortable or experience unpleasant sensations, get out of the water and gradually warm up.
- Make sure to warm yourself up after your cold plunge by taking a warm shower and putting on some warm clothes.
- Stay hydrated by drinking water before and after being exposed to cold water to support the recovery process of your body.
Potential risks:
While cold therapy might be very effective for your health, it is important to stay informed of the risks of such a procedure. One of the most common risks is hypothermia — a life-threatening condition that occurs when your body’s temperature drops too low slowing down the functioning of your body. Another risk associated with cold therapy is cold shock syndrome which leads to hyperventilation, rapid heart rate, and gasping for breath. Lastly, it can put a strain on your heart, leading to increased cardiac workload, so one must be very careful experimenting with cold therapy if they have underlying cardiovascular conditions.
Overall, considering all the risks, it is evident that if exercised correctly, cold plunging is definitely not a cure-all, but it could be a fantastic addition to your daily routine, nourishing your health and your mood.
