What does a cold plunge do for my body?
The ancient practice of immersing yourself in cold water has seen a modern resurgence, thanks in part to its numerous health and wellness benefits. Know by a few names, such as cold plunge therapy, ice bath recovery, and cold immersion therapy, this practice is trending for its ability to rejuvenate the body and mind. But what exactly does plunging into cool water do for your body, and what are the cold plunge benefits? This article will share the details.
Key Benefits of Cold Plunges for Your Body
A cold plunge offers a variety of physical and mental benefits. It is a great form of wellness therapy for those searching for help with muscle recovery after a workout or a mental health break after a long day at the office. Here are just a few benefits of cold water therapy.
- Improved post-exercise muscle recovery
- Inflammation reduction
- Immune system boost
- Improved mental health
- Enhanced blood circulation
How Cold Water Therapy Helps with Muscle Recovery
Athletes have understood the benefits of ice bath recovery for some time now, using it as a tool to reduce muscle soreness and speed up recovery time after intense workouts. Cold plunge for muscle recovery has shown to reduce delayed-onset muscle soreness (DOMS) post-workout.
When the body interacts with cold water, blood vessels constrict, and metabolic activity decreases. This is called vasoconstriction, which reduces swelling, inflammation, and tissue breakdown by reducing oxygen and nutrients to overworked muscles. As the body warms and returns to its resting temperature post-cold plunge, blood vessels open up, allowing blood, oxygen, and nutrients to the muscles.
The cooling and warming of the body reduces overall pain and muscle soreness while aiding long-term recovery. This makes ice baths and cold water therapy optimal for muscle recovery for athletes.
Mental Health and Cold Soak Wellness
Those who don’t need ice baths for muscle recovery can take advantage of a cold plunge for mental health. Entering the icy cold water of an ice bath may be stressful, and the initial fight or flight response to the body immersed in the cold is the opposite of beneficial. However, many attest to a cold soak’s calming and meditative nature.
A cold plunge triggers the release of endorphins and adrenaline in the body. Acting as the body’s natural painkillers and mood enhancers, the challenge of deliberately entering a stressful environment turns into a form of meditation and mindfulness. Putting yourself in the stressful environment of cold water immersion requires you to be fully present in managing your body’s response to the cold, developing resilience, focus, and a solid mind-body connection.
Boosting Immunity with Cold Water Immersion
Cold plunge benefits include boosting the immune system and improving lymphatic drainage. The cold shock of an ice bath causes muscles throughout the body to constrict. As the muscles tighten, they add pressure to your lymph nodes, encouraging them to flush out toxins, waste, and abnormal cells.
The lymphatic system is a vital part of the immune system. By producing and releasing white blood cells, your body can better destroy invaders such as bacteria and viruses, naturally fighting off infections. Studies have shown that adding pressure to lymph nodes aids in lymphatic drainage, and you can see similar results using cold water immersion.
Health and Wellness Advantages of Cold Plunge Therapy
There are many health and wellness benefits to cold plunge therapy. Those who practice often report a significant improvement in their mental health, including reduced stress and decreased anxiety and depression symptoms. Combining this with overall health benefits such as increased circulation, faster muscle recovery, and the anti-inflammatory benefits of cold plunges makes it an enticing practice to add to your wellness routine.
As with any other new health and wellness activity or therapy, it is crucial to understand the risks and how to remain safe. The risks and side effects of cold plunges include hypothermia and cardiovascular strain. Consult your medical provider before taking an ice bath.
Scientific Support for Cold Plunge Therapy
While there is undoubtedly an abundance of personal accounts about the benefits of cold plunge therapy, peer-reviewed scientific research supports many of the reported benefits of ice baths.
- A study in Sports Med looked closely at the efficacy of cold plunge for muscle soreness compared to non-cryotherapy recovery. The results showed cold plunges benefit muscle recovery.
- In 2021, a Complementary Therapies in Medicine meta-analysis reviewed the benefits of cold plunges for mental health. Evidence showed that cryotherapy could be an effective add-on intervention for depressive symptoms.
- A 2023 study looked at how cold plunge affects the body’s antioxidant defenses. Research showed occasional cold-water exposure can negatively affect the oxidant-antioxidant balance, but regular exposure, such as adding a cold plunge to a workout routine, affects the oxidant-antioxidant balance positively.
- Research into the effects of cold plunges on immunity showed that routinely taking a cold shower resulted in a 29% reduction in self-reported sick leave in participants.
These are only a few peer-reviewed studies and research into the many benefits of cold water immersion therapy.
Conclusion
Embracing the chill of cold plunge therapy offers a rejuvenating option to enhance your health and well-being. From physical changes that invigorate the body to mental health benefits that calm and strengthen the mind, incorporating this practice into your wellness routine will offer various positive benefits.
Whether you are an athlete looking for faster recovery or someone seeking to boost your mental health, a cold plunge practice could be the invigorating experience your body and mind are looking for. Explore more cold plunge benefits and other health and wellness activities on our blog.
