Discover the Top Cold Plunge Benefits for Health and Wellness
While surfing the internet, you probably have seen celebrities, athletes, and fitness enthusiasts endorsing cold plunging. It is a practice that involves immersing yourself in cold water for specific durations. This practice has gained immense popularity in recent years, all for good reasons.
Although this practice started to become mainstream in recent years, it is not new. From ancient Roman baths to Nordic ice swimming traditions, cold plunge therapy has long been valued for its refreshing and healing effects.
Yes, you heard it right: cold plunging is not just a refreshing activity, but it is a therapy with healing effects on both physical and mental health. In today’s world, where everyone is turning back to natural ways to improve their health and wellbeing, cold plunging is one such method that offers a range of benefits for the body and mind.
In this article, we will explore how cold plunging affects the body and what responses it triggers. We will also study a range of cold plunge benefits for the body and the mind, including relieving muscle soreness, improving circulation, and boosting mood.
Science Behind Cold Plunge Benefits
Cold plunge therapy is a form of cryotherapy or cold water therapy in which you immerse your body in water that’s typically between 50°F and 59°F or 10°C and 15°C. Depending on your overall health and experience, the duration of your immersion can vary from 30 seconds to 10 minutes.
When you sit in cold water, and as the water comes in contact with your skin, the skin signals the brain about cold shock. The brain then releases some hormones and initiates many physiological changes in the body to cope with this cold shock. One of the primary changes in response to cold is vasoconstriction.
When vasoconstriction happens, the blood vessels supplying to the extremities, like arms and feet, narrow. In contrast, the blood supply to the vital organs in the core increases to support their functioning. But when you come out of a cold plunge, the surrounding warm environment signals the brain to initiate vasodilation.
During this time, the blood vessels dilate, and the blood supply to the extremities starts to increase. This cycle of vasoconstriction and vasodilation, along with the psychological effects of cold shock, results in a range of physical and mental health benefits for you.
Physical Health Cold Plunge Benefits
Your body’s natural response to cold is the principle behind the physical health benefits of cold plunging. Below are some key physical health benefits of cold plunging based on scientific evidence:
Enhanced Muscle Recovery and Reduced Inflammation
Cold plunging is very popular among athletes and one of the primary reasons for that is its ability to enhance muscle recovery and reduce inflammation. Athletes perform intense training sessions which increases the risk of muscle inflammation, soreness, and injuries.
But when an athlete goes for cold plunging after a training session, the vasoconstriction effect of cold plunging reduces the blood supply to the muscles of the arms and legs. This reduced blood supply to the muscles reduces the chances of post-exercise muscle soreness and inflammation.
When an athlete steps out from a cold plunge, their body undergoes vasodilation. Studies show that this increased blood supply to the muscles clears out the lactic acid and other waste from the muscles that form during the training session. This allows faster recovery of the muscles and athletes become able to continue training without taking long delays waiting for recovery.
A 2023 study published in the National Library of Medicine shows that post-exercise cold water immersion effectively reduces muscle soreness and boosts recovery. Similarly, a 2018 study shows that post-exercise cold water immersion can significantly boost recovery and improve athletic performance.
Testimonials by Athletes
Many athletes practice cold plunging and openly endorse its benefits through interviews and social media. Below is a list of athletes who regularly incorporate cold water immersion into their routines, categorized by sport:
- Baseball: Aaron Judge
- Basketball: Dorian Finney-Smith, Draymond Green, Klay Thompson, LeBron James, and Steph Curry
- Bodybuilding: Chris Bumstead
- Boxing: Anthony Joshua
- Football (American): Derek Watt, J.J. Watt, Myles Garrett, and T.J. Watt
- Hockey: Max Pacioretty
- Football (Soccer): Cristiano Ronaldo
- Tennis: Andy Murray and Naomi Osaka
- Track & Field: Usain Bolt
Improved Circulation and Cardiovascular Health
When practicing cold water therapy regularly, the repeated cycle of vasoconstriction and vasodilation can enhance blood flow and strengthen your cardiovascular system. You can consider this cycle a training exercise for your heart, where it initially works hard to push the blood through narrow vessels and then relaxes during vasodilation.
The increased blood flow during vasodilation increases the supply of nutrients and oxygen to all body parts, improving overall functioning. A report by the University of Oregon suggests that the stress of cold water on the heart can lead to many cardiovascular health benefits.
However, it is important to keep in mind that cold plunging may not be suitable for people already suffering from cardiovascular conditions. Such people should consult their doctor before practicing cold water therapy to avoid complications.
Mental Health Cold Plunge Benefits
As discussed earlier, the brain releases certain hormones in response to cold shock. These hormones are responsible for the mental health benefits of cold plunging. Let’s discuss the benefits in detail based on scientific evidence:
Elevated Mood and Reduced Symptoms of Depression
A 2023 study shows that cold water immersion triggers the release of endorphins and norepinephrine in the brain. Endorphins are the “feel-good” hormones in your body that help relieve stress, improve your mood, and create a sense of well-being.
Similarly, norepinephrine is also a chemical in the nervous system responsible for regulating mood and improving the symptoms of psychological stress and depression. The combined action of these two hormones elevates your mood and reduces the symptoms of depression. For example, a study by Medical Hypotheses suggests that cold water immersion can reduce the symptoms of depression.
Increased Mental Clarity and Reduced Stress Levels
When cold water touches your skin, it signals the brain to respond to the sudden stress of cold shock. The brain promptly works to manage this stress and maintain essential body functions. This experience sharpens focus and enhances concentration, benefiting daily tasks and activities.
Mental resilience is another benefit of cold water immersion that can help you achieve mental clarity and reduce stress levels. You might ask, what is mental resilience and how is it associated with cold plunging?
Imagine standing beside a cold water tub, mentally preparing yourself to dive in. Your mind resists because it predicts the discomfort of the cold. But by stepping out of your comfort zone and accepting this challenge regularly, you strengthen your mind and develop mental resilience. This resilience helps you handle daily stress more effectively.
Scientific evidence also supports the effectiveness of cold plunging in reducing stress. A 2023 study by the Journal of Thermal Biology reveals that cold water immersion reduces the cortisol levels in the blood. Since the cortisol hormone is an indicator of stress levels in the body, reduced cortisol translates to reduced stress.
Long-term Wellness Benefits
Regular cold plunging doesn’t just offer immediate benefits — it can also lead to significant long-term health improvements. Over time, this practice strengthens your body’s natural defenses, enhances your sleep quality, and supports overall well-being.
Boosted Immunity
Cold plunge therapy provides several long-term benefits, especially for your immune system. A study by the European Journal of Applied Physiology and Occupational Physiology shows that regular cold exposure increases the production of immune cells in the body, cells that help fight off infections and illnesses.
Another study by the Journal of Thermal Biology also reveals that cold water exposure supports immunity by increasing the production of immune cells. This natural boost in immune cells strengthens your immunity over time, making you less likely to experience common colds or flu.
Improved Sleep
One underrated benefit of cold water therapy is its ability to improve sleep quality. Immersing yourself in cold water helps lower your body temperature, which helps you sleep deeply and restfully. As discussed earlier, cold plunging reduces levels of cortisol, which can interfere with your ability to relax and get quality sleep.
By promoting relaxation and calming your mind, cold therapy makes it easier to fall asleep and stay asleep for recommended durations. A report by the Sleep Foundation shows that better sleep improves many aspects of your overall health, including your mood, mental focus, and physical energy.
Vitality Boost
Cold water therapy can boost your vitality by refreshing both your body and mind. When cold water touches your skin, it wakes you up and provides a natural energy boost. This refreshing effect can make it easier to stay focused and energized throughout the day.
Over time, regular cold plunges can also support a healthy metabolism, improve endurance, and help with weight management. By incorporating this practice into your routine, you can enjoy a long-lasting sense of energy and support your overall well-being.
Addressing Common Concerns About Cold Plunging
As more and more people start to know about cold plunging due to its growing popularity, questions and concerns about its safety and practicality naturally arise. Addressing these concerns is essential so that everyone can approach cold water therapy confidently and safely.
Let’s address some common concerns people usually have regarding cold plunging:
Is Cold Plunge Therapy Safe for Everyone?
Cold plunging is generally safe for healthy individuals, but it’s essential to listen to your body. Those with heart conditions or certain medical issues should always consult their doctor before incorporating this practice into their routine.
Does Cold Plunge Cause Hypothermia?
Cold plunging is mostly safe if you follow the safety instructions and listen to your body. However, sitting in icy cold water for extended periods does increase the risk of hypothermia. This is why it is recommended to limit your time in water and observe the tolerance level of your body to cold temperatures. Learn how long you should be in a cold plunge here.
Does Cold Plunging Cause Skin and Sensitivity Issues?
Some individuals with sensitive skin may experience redness or irritation after cold plunges. Applying a moisturizer or using room temperature water to transition after a session can lower the risk of these effects.
Conclusion
Cold plunging is an experience of immersing yourself in cold water for varying durations. This practice initiates many different physical and psychological changes in the body, which results in a range of cold plunge benefits.
The physical health benefits that you can enjoy from immersing yourself in cold water include improved muscle recovery, reduced inflammation, and enhanced cardiovascular functioning. Similarly, cold plunging also targets psychological health and offers benefits like enhanced mood, reduced stress, and mental clarity.
However, as important as it is to know about the benefits of this practice, it is equally important to be careful about potential drawbacks. While cold plunging is mostly safe if practiced carefully, people with heart conditions and other illnesses should seek professional advice first. Such measures can ensure that you benefit the most from the exciting and refreshing experience of cold plunging.
