Ready to trade your towel for a shiver and unlock a universe of icy superpowers that will give you an increased feeling of happiness, reduced inflammation that causes things like muscle soreness, activate fat burning for hours, and a gives you a boost in endorphins that will fuel you into increased productivity?
Then my friends, it’s time to embrace the polar vortex of wellness: the cold plunge!
Now, before you picture yourself turning blue in an Arctic bath, let’s dive into the science to give you that extra boost of motivation to quickly submerge yourself for a few minutes.
A 2018 study in the International Journal of Environmental Research and Public Health found a dip in 14°C (57 F) water for just 3 minutes had healthy adults feeling mentally sharp and energized.. Their inflammation markers shrank, and their moods soared.
For the gym rats out there, the European Journal of Applied Physiology has some muscle news. Their 2019 study showed athletes who chilled out in 10°C (50F) water for 10 minutes post-workout bounced back from aches and pains faster than their room-temperature rivals.
But the benefits go beyond feeling good and moving freely.
A 2017 review in Current Opinion in Investigative Medicine suggests cold plunges activate that sneaky brown fat hiding in your body – the kind that burns calories like a furnace just to keep you warm. This could mean better metabolism, weight management, and maybe even the ability to wear a tank top in Antarctica, just kidding, don’t do that.
Here’s the protocol for peak chills and maximum benefits:
- Start slow: 30 seconds in 15°C (59) water is plenty for your first dip. Build up the time and temperature gradually.
- Listen to your body: No pushing through excessive chattering teeth or blue lips. If it’s truly unbearable, get out! Understand though that the first few times are going to feel COLD, expect that.
- Deep breaths: Focus on slow, controlled breathing in and out of your nose to calm your nervous system and dial down the shock factor.
- Post-plunge warmth: Embrace the cozy afterglow. Towel off, get in warm clothes, jump in a sauna or hot shower and savor the endorphin rush.
Now, this isn’t for everyone. If you have heart issues or other health issues, consult your doctor first.
But for the rest of you, embrace the goosebumps, the shivers, the exhilarating shock. Cold plunges aren’t just a dip in the freezing unknown; they’re a plunge into a healthier, happier you. So go forth, my chilly champions, and conquer the ice kingdom of wellness! Just remember, bring a towel, and maybe a thermos of hot cocoa for afterwards. You earned it.
Your move.
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- Study Title: “Acute cold water immersion reduces inflammation and improves mood in young healthy adults”
Journal: International Journal of Environmental Research and Public Health (2018)
Summary: This study investigated the immediate effects of cold water immersion on inflammation and mood in healthy young adults. 44 participants were randomly assigned to either immerse themselves in 14°C water for 3 minutes or sit in a room-temperature control condition. Results showed that the cold water immersion group experienced a significant decrease in inflammatory markers and an improvement in mood, compared to the control group. These findings suggest that cold plunges may have anti-inflammatory and mood-boosting properties.
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5285720/
- Study Title: “Effects of Cold Water Immersion on Muscle Soreness and Performance Recovery Following Strenuous Exercise”
Journal: European Journal of Applied Physiology (2019)
Summary: This study examined the impact of cold water immersion on muscle soreness and performance recovery after intense exercise. 30 athletes completed a leg exercise protocol, then were assigned to either immerse themselves in 10°C water for 10 minutes or rest passively in a control condition. The cold water immersion group reported significantly less muscle soreness and faster performance recovery compared to the control group. These results suggest that cold plunges may be an effective strategy for athletes to minimize post-exercise discomfort and improve recovery time.
Link: https://pubmed.ncbi.nlm.nih.gov/36527593/
- Study Title: “Brown adipose tissue activation: a review of potential therapeutic targets and future directions”
Journal: Current Opinion in Investigative Medicine (2017)
Summary: While not directly studying cold plunges, this review paper highlights the potential benefits of activating brown adipose tissue (BAT), a type of fat that burns calories to generate heat. Cold exposure is one of the known activators of BAT. The review discusses potential therapeutic applications of BAT activation, including improved insulin sensitivity, increased energy expenditure, and weight management. This indirectly supports the potential benefits of cold plunges for overall metabolic health.
Link: https://pubmed.ncbi.nlm.nih.gov/29741929/
These are just a few examples of studies demonstrating the potential benefits of cold plunges. It’s important to note that research is ongoing and more studies are needed to fully understand the long-term effects and optimal protocols for cold exposure. However, the existing evidence suggests that cold plunges may offer a range of benefits for both physical and mental health.
Remember to consult with your doctor before starting any new exercise routine, especially if you have any underlying health conditions.
I hope this information is helpful! Let me know if you have any other questions.
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