| It’s become trendy recently, but that doesn’t mean it still isn’t amazing for you. Athletes and polar plunge enthusiasts have been doing it right for years, and we’re all starting to catch on. Whether your gym has installed a cryo machine or your favorite celebrity is waxing on about the Wim Hof method, there’s no escaping it; cold exposure therapy is IN. So why does it work? The body’s response to the cold is similar to how we respond to other stressors in life. By intentionally subjecting ourselves to this at controlled rates, we help our bodies physically learn how to cope with the other stressors better. Cold water exposure taps into the body’s natural healing powers. |
|
| The list of health benefits from subjecting yourself to freezing water temps makes up for the issue that it is, in fact, freezing water. Physical benefits include reduced inflammation from constriction of blood vessels (a great workout recovery), a boosted immune system to fight infections, increased energy from cold thermogenesis, improved vital organ function such as the heart and lungs, and weight loss due to increased metabolism and regulated blood sugar levels. Bigger picture, cold water exposure works to activate the organs, nervous system, and hormones, which can significantly change our physiology. The benefits also expand to our mental and emotional health, as well. It reduces stress by activating the Vagus nerve and increasing mood-boosting hormones. This can also help to treat depression, anxiety, and OCD due to the activation of the sympathetic nervous system and extra blood flow to the brain, increasing endorphins and the necessary hormones. Even if you’re looking for a general mood boost, taking a dip in some cold temps releases norepinephrine (an anti-stress hormone/neurotransmitter) and adrenaline. |
|
| There are a handful of ways to start working with cold water exposure in your daily life. The easiest for most people to incorporate are cold showers. Your entire showering process doesn’t have to be freezing, but right at the end, switch the temps to cold (like much colder than feels comfortable) and stand in it starting with 30 seconds. If you want to feel like a true adventurer, the next option is going au naturel and finding a lake or ocean during the winter months that can serve as your personal natural ice bath. Or, to feel like an athlete, get yourself into a cold tub or ice bath and soak in it for as long as possible. You can do this at home in your own tub or find a place that offers these options. It’s almost like relaxing in a hot tub, just about 60 degrees colder. |
|
| Of course, we have some tips to get you going. If you’re looking to start cold water exposure in a natural setting such as a lake, think about bringing along an observer or other participant since freezing water can temporarily impact your quick judgment skills. As always, with something new, start slow and work your way up to longer intervals. You don’t want to shock the body too much too quickly. The ideal water temp is around 40 degrees Fahrenheit, and it’s best to begin with 30-second intervals and increase when it feels right. Staying between 3-5 minutes is about the max that you need. Also, check with your doctor if you have any health concerns to figure out the best way to approach cold water immersion. Remove anything wet to warm up following your dip, and layer on warm clothes. Drink warm liquids, walk around, or stretch to get the blood flowing again. Be aware not to take a hot shower immediately because the sudden temp change is too much for the body to handle. Finally, ask yourself what the driving factor is for you starting this—finding your “why” behind making this a practice and setting intentions will help you dig deep when it starts getting a bit chilly. |
|
|
|
