Why Cold Plunges Work
Discover the Wonders of Cold Water Immersion Therapy
Have you ever considered immersing yourself in icy-cold water for a few minutes? While it may sound insane, plunging into freezing temperatures can provide numerous benefits for your overall wellbeing.
I first noticed the benefits when I would jump into ice baths after long 10+ mile runs and personally felt my recovery time increase dramatically due to this little hack.
In recent years we have seen the popularity exploding. No longer is this method reserved for professional athletes in the NFL locker rooms. This is becoming mainstream and there are many reasons why.
Below are ten scientific reasons behind why cold plunge works and why you should incorporate this into your practice for long term mental and physical wellbeing.
Cold Plunge Top Ten
Decrease Inflammation: Cold plunge therapy involves brief exposure to cold water, often at temperatures below 15 degrees Celsius (59 degrees Fahrenheit). This intense cold stimulates vasoconstriction, the narrowing (constriction) of blood vessels by small muscles in their walls, which helps reduce inflammation in the body. By slowing down blood flow to the affected areas, cold plunges can effectively alleviate symptoms associated with inflammatory conditions such as arthritis and muscle soreness. This is particularly effective immediately after an injury or an intense workout session to promote faster healing and recovery.
Huge Rush of Endorphins: As you plunge into the icy cold water, your body responds by releasing a surge of endorphins. Endorphins are natural painkillers and mood elevators that create a powerful sense of pleasure and euphoria. This rush of feel-good hormones can leave you feeling invigorated and energized, offering an immediate mood boost. Let’s go!
Spike Dopamine: Alongside endorphins, cold plunge therapy also triggers the release of dopamine, a neurotransmitter associated with pleasure, motivation, and reward. Dopamine plays a critical role in regulating mood, sleep, and cognitive function. By boosting dopamine levels, cold plunges can improve focus, enhance mood, and increase feelings of overall wellbeing. Perhaps this is the move before that big meeting with your boss or the morning of a presentation?
Improved Sleep and Mood: Cold plunge therapy has been shown to have a positive impact on sleep quality and duration. The exposure to cold water aids in resetting your body's natural sleep-wake cycle and can help you fall into a deep, restful sleep. Additionally, the release of endorphins and dopamine can alleviate stress, anxiety, and depression, leading to an overall improvement in mood and mental health. This feature is a critical step in overall wellness. To embark on a healthier journey, good sleep and reduced stressed are essential.
Reduced Stress: Immersing yourself in cold water provides a natural stress relief by activating the body's "fight-or-flight" response. This response triggers a release of adrenaline, a hormone that prepares the body for action. By repeatedly subjecting yourself to this controlled stressor, you teach your body to adapt and become more resilient to stressors encountered in daily life.
Remedy Aches and Pains: Cold plunge therapy can be particularly beneficial for athletes or those suffering from chronic pain. Cold water constricts blood vessels, reducing swelling and numbing nerve endings, which can help relieve aches, pains, and inflammation. Whether you have a strained muscle or a joint injury, a refreshing cold plunge may provide considerable relief.
Boost Injury Recovery: Cold plunges can expedite the healing process for athletes and individuals recovering from injuries. The cold water encourages the release of anti-inflammatory factors and enhances circulation, aiding in faster recovery and reduced downtime. Incorporating regular cold plunges as part of your rehabilitation routine can promote optimal recovery and prevent further injuries.
Potentially Increase Testosterone: Some studies suggest that cold plunge therapy may increase testosterone levels in both men and women. Testosterone is a crucial hormone for muscle growth, energy levels, and sexual health. Although more research is needed in this area, regular cold plunges may positively impact testosterone production and contribute to improved overall vitality.
Promote Lymphatic Drainage and Regulate Hormones: Cold plunges provide a natural boost to lymphatic drainage, which helps cleanse the body of toxins and waste products. Additionally, the exposure to cold water can regulate hormone production, promoting hormonal balance and enhancing overall wellbeing.
Accelerate Metabolism: Cold plunge therapy may offer a hidden benefit for those looking to shed a few extra pounds. The drastic drop in temperature stimulates the body's metabolism, increasing calorie burn as it works to maintain warmth (burning the brown fat that is used to keep you warm). Regular cold plunges can help rev up your metabolism and support weight loss efforts.
Take the first step today - it would make for a “cool” Instagram post
[hanging head for above pun]
Cold plunge therapy fascinates me. This is a holistic catalyst to health. Although it requires a significant amount of bravery, as with anything, the more you do it the better you get (and longer you will last). Try it out in your home bathtub – take conscious slow deep breaths, your first goal is 1 minute and then see if you can steadily increase to 12 or 15 minutes. The health benefits above should be enough to give you motivation to try this transformative experience. Take the plunge - Your body and mind will thank you for it.
