Whether the Alleged Health Advantages of Cold Plunges Are Supported by Facts?
A growing trend among wellness enthusiasts involves cold plunges, with numerous reports of benefits ranging from reduced stress and anxiety to improved immunity and weight loss. However, the scientific evidence behind these claims varies, and the risks associated with cold-water immersion should not be overlooked.
Health Benefits Claimed for Cold Plunges
Advocates of cold plunges credit the practice with a multitude of improvements, such as increased alertness, weight loss, better sleep, and relief from stress. Similar claims are made about whole-body cryotherapy booths and chambers, though research supporting these benefits is limited.
Nika Cortese, a physical therapist at the Sports Medicine Center at Husky Stadium, suggests that the benefits of submerging oneself in ice-cold water may not require expensive equipment. A cold plunge can be achieved by immersing most of the body in water cold enough to induce shivering, whether it's a semi-frozen lake or a simple cold bath or shower.
Cold Plunge and Pain Relief
Cold-water immersion has been extensively studied in athletes and has shown promise in reducing physical pain. Doctors and physical therapists often use other forms of cold therapy, such as ice packs, ice cupping, and cold compression sleeves, to address inflammation and pain. Cortese explains that cold therapy is essential for reducing inflammation in the acute phase of an injury, as necessary inflammation aids in the healing process.
Cold Plunge and Mental Health
While many people claim cold plunges help alleviate anxiety and stress, the practice puts significant stress on the body. To maintain warm vital organs like the heart and lungs, blood vessels constrict, causing an increase in heart rate and blood pressure. This response triggers the release of adrenaline, cortisol, endorphins, and dopamine, which may contribute to feelings of mental stress but could also provide a sense of pleasure and accomplishment, subsequently aiding in stress relief.
Cold Plunge and the Immune System
While it is unclear if cold plunges can prevent illness or manage conditions affecting the immune system, modest evidence suggests a potential boost in immune system health. Repeated cold water immersion has been shown to increase the concentration of certain immune system cells and proteins, though further research is needed to determine if this leads to a reduction in illness frequency.
Cold Plunge Safety Measures
If engaging in cold plunges, experts recommend starting in a controlled environment for short periods and gradually increasing the duration and temperature of the plunges. Cold water immersion can pose risks such as cold water shock, hypothermia, and frostbite. Individuals with heart disease, high blood pressure, thyroid disease, nerve damage, or hypersensitivity should consult a healthcare provider before attempting a cold plunge. Proper precautions should be taken to protect vulnerable extremities like the hands and feet.
As long as cold plunges are approached safely, they can offer a low-cost, accessible means to improve mental health and potentially experience additional health benefits.
- The rising trend of cold plunges is associated with claims of mental health improvements, such as stress relief and potential alleviation of anxiety.
- In the realm of fitness-and-exercise and health-and-wellness, whole-body cryotherapy booths and chambers also promise a multitude of benefits, yet the scientific evidence supporting these is limited.
- Skin care enthusiasts may find relief in the mental-health benefits of cold plunges, but the practice can put significant stress on the body, causing an increase in heart rate and blood pressure.
- A growing trend in workplace-wellness involves cold plunges, which proponents claim can offer various health benefits, such as improved focus and increased alertness during work.
- CBD, a popular substance in wellness circles, could potentially be combined with therapies-and-treatments like cold plunges to manage pain and chronic conditions, but more research is needed to validate these claims.
