We have all experienced the instant rejuvenation offered by a quick dip in icy cold water - but could there be a health science behind this high? Should we be leaning toward the trend of cold water immersion as part of an overall healthy lifestyle?
While the internet is awash with wellness rituals claiming to transform our health, it can be challenging to discern what to watch and what we can safely dismiss. Among the emerging trends, you may have noticed the mention of cold water therapy as a promise of improved health.
In essence, it is the practice of exposing our bodies to freezing temperatures in the form of ice baths, sea swims and cold showers to realise a whole host of health benefits. ‘Cold water therapy’ has gained huge traction in wellness circles and beyond - but where did this craze come from, and can it transform our overall well-being?
Cold therapy in its modern-day iteration has become somewhat synonymous with Wim Hof or the ‘Ice Man’, a sixty-two-year-old Dutch health guru and founder of the ‘Wim Hof Method’. This method comprises three pillars: breathing, cold therapy and commitment/mindset. Wim has set over twenty world records, including the longest ice bath (1 hour 52 minutes and 42 seconds), completing a half marathon barefoot above the Article Circle and climbing Kilimanjaro wearing nothing but shorts. Wim Hof promotes exposure to extreme cold as key to realising various health benefits, including improved immunity, reduced muscle soreness and improved sleep quality. However, Hof, in particular, underscores the mental health benefits associated with cold therapy, including stress relief and the alleviation of symptoms of depression, anxiety and other mental health conditions.
While we certainly aren’t expecting any Wim-style world records any time soon, we were eager to delve further into this wellness trend and share what we have learned with you.
In fact, it doesn’t appear to be a trend at all though cold therapy only recently burst into the collective conscience, it has been around for centuries. It has a recorded use as early as 400 BC, with Hippocrates said to use cold therapy to treat pain and swelling.
According to anecdotal and some scientific evidence - cold water therapy can transform our physical and mental health. Cold water is generally considered any temperature below 15 degrees Celsius.
Though scientific research is still in its early stages - there is a growing body of evidence to support the claims that cold water therapy may be one of the most powerful ways to manage common health concerns.
Below, we will take you through some of the top benefits of cold water therapy to see if you could be tempted to take the plunge.
Benefits of Cold Water Therapy
- Fights Inflammation: Many physical ailments can be traced back to one thing - inflammation. Immersing your body in cold water for as little as 3 minutes can help fight inflammation and improve blood flow. Those suffering from autoimmune diseases such as arthritis (caused by chronic inflammation) have found cold water therapy a useful way to manage symptoms.
- Muscle Recovery: Many athletes opt to build a cold water therapy session into their recovery programmes to accelerate muscle recovery and prevent DOMS (delayed onset muscle soreness)
- Immunity Booster: A growing body of evidence suggests that cold water can boost immunity, improving our body's natural ability to fight illness.
- Increased Energy Levels: Cold water boosts energy levels through a process known as thermogenesis - this process is activated to increase oxygen levels in the body, thereby raising energy levels.
- Brain function: Brain function is improved, leading to increased mental clarity and relief from brain fog.
- Reduced Stress Response: We can train our body to withstand stress through cold water exposure. The cold water helps us build resilience to stress by temporarily raising noradrenaline and cortisol levels in the body.
- Promote better sleep: A regular cold water ritual has been linked to improved sleep quality, likely to the overall mental and physical health benefits of cold water therapy.
- Endorphins Spike: Endorphins are known as the happy hormone - they improve mood and mental clarity. Cold water immersion stimulates the sympathetic nervous system, producing more endorphins. This offers a sense of calm and clarity and enhances overall mood.
- Mental Wellness: The therapeutic benefits associated with cold water therapy go far beyond the physical. Anecdotal evidence suggests that there is a link between cold therapy and the management of symptoms of depression, anxiety, and other mood disorders. While everyone's mental well-being is different - cold water therapy could be a great addition for those wishing to take a holistic approach to managing their mental well-being. More scientific research is certainly required to determine whether cold water therapy can be adopted as a veritable source of treatment for mental health disorders. Still, if you are looking for a way to improve your overall mood and clarity, it is certainly worth a shot.
- Weight Loss: Cold water immersion has been linked to an increased metabolic rate, which may be helpful for those on a weight loss journey. Your metabolic rate will spike when exposed to extremely cold temperatures; hence, the body is burning more calories.
- Menopause: Wim Hof and other sources have claimed cold water therapy can help manage the symptoms of menopause.
- Meditative Experience: The cold forces us to live in the present moment. It invites stillness into our minds. It is hard to focus on your problems when submerged in ice-cold water, and therefore, it has been promoted as a mindfulness technique and a meditative experience. Observing the moment lets you fully let go of the past and future to focus on the here and now. It is no secret that our ability to stay present is compromised in the modern world, and taking a dip in icy cold water could be just the shake-up you need to ‘be’.
DARE TO FREEZE?
If you are still unconvinced, do not worry; the thought of venturing into the ice cold for a dip in the sea or a cold shower, particularly in the depths of winter, is enough to send a shiver down anyone’s spine. And, if climbing Kilimanjaro in nothing but your underwear doesn’t seem like the most pragmatic place to start – Hof recommends gradually incorporating cold showers into your daily routine, starting with as little as 30 seconds.
TIPS TO TAKE THE PLUNGE
● Getting clear on your intention for venturing into the cold can be a great motivator - make this the centre of your mind throughout the practice
● Think of it as an act of endurance enabling you to build self-confidence and a sense of achievement
● Investing in a wet suit or other swim gear can help you get into the mind frame for starting this healthy habit
● Start with a friend - having an accountability partner can make all the difference
● It is incredibly important to Speak with a doctor or medical professional before using extreme cold water techniques is incredibly important. This is particularly important for those with pre-existing health conditions, especially cardio-related ones. In this instance, the ritual should only be undertaken under medical supervision.
Better sleep, reduced inflammation, and overall mental well-being sound like something we can all get behind - and sometimes, the best thing we can do is try it for ourselves. So, if this year you are looking to manage the symptoms of long-term illness or simply looking for a new healthy habit, cold water therapy is the perfect place to start.