Are you ready to take the plunge? The science behind cold water therapy
People using water as a therapy is an ancient practice, but in recent years the use of cold water has gained a lot of momentum and every health influencer and his dog is encouraging you to do it. So how does it actually help, or is it just a passing phase before the next TikTok craze comes along?
The Science
Although there isn’t a huge amount of research on the topic, there are a few studies as well as a heap of anecdotal evidence on numerous different health claims.
Immune support
One study found that over time, participants who went cold water swimming (and practiced breathing techniques) had fewer symptoms when exposed to bacterial infection. Their bodies produced more anti-inflammatory chemicals and less pro-inflammatory cytokines.
Muscle recovery and inflammation
Research has found that athletes who soaked in cold water experienced less muscle soreness than those who didn’t. It is thought that this is because the cold water causes blood vessels to constrict, this reduces blood flow to the area and therefore reduces inflammation. Cold water also causes the body to release more norepinephrine which is usually released during stress, however in this situation it acts to reduce pain and inflammation. This suggests cold water could be therapeutic for numerous inflammatory conditions, such as PCOS, endometriosis and arthritis.
Mental health
A few studies and lots of anecdotal reports are in favour of cold water exposure to improve mood and reduce depression. One study found that patients who had two cold water showers a day had fewer depressive symptoms. Although the research isn’t in abundance I’m sure you’ll agree that if you’ve ever been cold water swimming you’ve had a wonderful endorphin high afterwards. My memory that comes to mind is getting in the North Sea on the Danish coast after half an hour of alternating cold and hot water… and not being able to stop laughing.
Weight management
Research has shown that regular cold water exposure causes adults to increase their amount of brown fat. This is the type of fat that babies have a lot of, and is associated with faster metabolism and better calorie burning. Therefore there is grounds to say that regular cold water swimming can help with weight and energy levels.
Whether there is scientific evidence in abundance or not, when it comes to cold water exposure the proof is in how you feel afterwards so why not give it a try and see for yourself. You don’t need to get up at 5am and go all the way to the coast for a dip in the English Channel, just jump in the shower. For those who can’t bear to part with your hot, steamy shower, start by having a shower as normal, then right at the end turn the temperature way down (around 15 degrees Celsius) just for 15 seconds. Then the next day add another 15, then another, then another… until you have 2 – 3 minutes under your belt. Breathe through it and I promise you’ll feel invigorated afterwards!
Cold exposure does affect blood pressure, heart rate and circulation, so please always consult a doctor beforehand if doing cold water therapy for any extended period of time.
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