Exposing your body to cold temperatures may seem counterintuitive, but research shows that cold therapy has numerous health and wellness benefits. From improving mood and reducing inflammation to boosting metabolism and enhancing immunity, there are many reasons to brave the cold. Keep reading to learn more about how chilling out can help you chill out.
Reducing Inflammation
Chronic inflammation is linked to numerous diseases and health conditions. Studies show that cold exposure activates the sympathetic nervous system, which releases norepinephrine. This has an anti-inflammatory effect by signaling fat cells to release more adiponectin, an anti-inflammatory hormone. Short-term inflammation is also reduced after cold exposure. This may help relieve joint pain or muscle soreness.
Improving Mood
Exposure to cold is shown to increase levels of norepinephrine and dopamine in the brain. These neurotransmitters are associated with focus, motivation, and feelings of pleasure and reward. The mood-boosting effects of cold therapy may help reduce anxiety and depression. One study found that taking cold showers helped reduce negative moods in people with depression.
Boosting Metabolism
When you’re exposed to cold temperatures, your body has to work harder to maintain its core temperature. This causes your metabolic rate to increase, which burns more calories. Cold exposure activates brown adipose tissue, which generates heat by burning calories. Having more brown fat will boost your metabolism. Regular cold exposure may also help you build muscle and burn fat.
Strengthening Immunity
Frequent cold exposure may strengthen your immune system and make you less susceptible to illness. Cold conditions appear to activate white blood cells, which defend the body against viruses and bacteria. Some research indicates that people who swim regularly in cold water take fewer sick days. Starting your day with a cold shower could help ward off colds and flu.
Improving Sleep
A number of studies demonstrate that cold therapy can improve sleep quality and fight insomnia. Scientists think this is because of the cold’s ability to increase circadian rhythm signaling. The deep breaths you automatically take may also calm the nervous system and make it easier to fall asleep. Some evidence suggests that cold exposure early in the day leads to deeper sleep at night.
Enhancing Athletic Performance
Many athletes now use cold therapy to aid workout recovery and boost performance. The cold helps decrease muscle fatigue and soreness after a tough training session. It also reduces exercise-induced inflammation and swelling. Some research found enhanced endurance among athletes who took cold baths. But avoid extreme cold before intense activity, as it can stiffen muscles.
How to Try Cold Therapy
If you want to explore the benefits of cold exposure, here are some ways to get started:
- Take cold showers. Start with 30 seconds of cold at the end of your warm shower, working up to 2-3 minutes. Don’t shock yourself – ease into it.
- Try cryotherapy. This involves sitting in an enclosed chamber of ultra-cold air at -200 to -250°F for 2-4 minutes. Sessions are supervised at specialty centers.
- Recreate your own cold immersion service at home. If you need help deciding on the best water chiller for your ice bath, check out the Cold Plunge Facts website.
- Go for cold swims. Acclimate first, then swim in cold pools, lakes, or oceans in winter or early spring. Don’t swim alone. Wear a wetsuit for warmth if needed.
- Apply ice packs. Use gel packs or wrapped ice for 10-20 minutes at a time on sore muscles or joints.
Wrapping Up
So, knowing all this, are you ready to give cold therapy a try? Hopefully, the answer is yes, and in that case, remember to always listen to your body. Be smart, take it slow, and don’t overdo it. The benefits will come with consistency over time. Last but not least, always make sure to check with your doctor beforehand.