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It might seem crazy to submerge yourself into a body of freezing water, but what’s even crazier are the proven benefits of a daily cold plunge.
By now you have certainly heard of some type of cold immersion, whether it’s the polar plunge, cold showers, or ice baths. But do you have any idea what it’s all about?
Cold Immersion
Cold therapy (or hydrotherapy) has been around since the beginning of time. This natural medicine has a profound effect on both mental and physical health.
Cold exposure involves immersing oneself, up to the neck, into a body of water below 60°F (15.5°C). Research suggests that 11 minutes per week is sufficient. That could be two 5-minute sessions or five 2-minute sessions, generally speaking, but it is totally up to you.
While 11 minutes might feel like a lot to a newbie, those who engage in a daily practice crave more.
Get Started
Inspired by Wim Hof, my boyfriend and I started our cold exposure journey a few years back, taking daily cold showers. When we moved to the beach, we had the opportunity to take our daily dips into the frigid ocean.
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If you start with a cold shower, it may feel more difficult, you may want to step outside the water stream, but don’t. Start slow.
I recommend taking a hot shower (this will increase circulation), once you are done showering, drop the temperature, little by little. Start exposing your hands and feet, then your back as you build up the courage.
I am not going to lie to you, its going to be tough. You’ll want to jump out. But eventually you’ll be fully submerged from head to toe.
Some days are easier than others, just stick to it. You’ll feel rejuvenated, awake, and empowered.
Depending on the water temperature and where you are at in our journey, you could be cold afterward (thanks, captain obvious). This will fade as your body adjusts but make sure to take the appropriate action to control your breathing and warm up.
Cold Plunge Benefits
1. Energy Boost
The hormone norepinephrine (or noradrenaline) is stimulated during stressful situations like cold exposure, states Tiina Pääkkönen & Juhani Leppäluoto (2002). Norepinephrine manages areas of the brain including arousal, attention, cognitive function, and stress reactions. Adrenaline naturally increases your energy, helping you stay focused and alert.
The feeling of accomplishment and rush of energy after successfully completing a cold plunge is equivalent to taking a shot of espresso, in my personal opinion.
2. Build Brown Fat
Brown fat, or brown adipose tissue (BAT), is activated when exposed to cold and exercise training. Conventionally speaking, fat is discussed negatively, but brown fat is actually a good thing you want to build up in the body. It combats obesity and type 2 diabetes, as discussed in Cold and Exercise.
Brown fat helps you store energy, burn calories, and is what keeps you warm says Cleveland Clinic. That same article highlights brown fat also controls blood sugar and insulin levels.
3. Boost Immunity
Research shows a positive correlation between cold exposure and susceptibility to infection. Cold temperatures create an increase in activity in your white blood cells. And you guessed it, white blood cells are what fight infection and keep you healthy says SCITECHDAILY.COM.
4. Inflammation / Pain Relief
When your body experiences cold, vasoconstriction happens. This means the blood vessels tighten up and pump more blood to your vital organs, Bedosky explains.
On the flip side, as you warm up your blood vessels release that tension, flushing out inflammation reports UCLA Health.
Cold therapy, after a hard workout, helps delay muscle soreness and shorten recovery time.
5. Ease Anxiety / Reduce Stress
This one seems kinda counterintuitive because shocking the body with cold actually causes stress. Except this type of stress is called hermetic stress or “good stress”. But when that happens it enhances the brains sensitivity to endorphins and actually increases stress tolerance says Mental Health of America.
Peter Bongiorno, ND, says cold therapy contributes to mental health by creating feelings of relaxation, happiness, and well-being.
6. Discipline
Plunging yourself into a cold bath definitely takes mental toughness. It’s not for the weak minded. It takes determination, grit, and discipline. But if you can get yourself to overcome a few minutes of discomfort, you will build these strong characteristics.
Discipline helps us train our minds and bodies. Self-control and dedication enable us to achieve goals we never thought we would.
Plunging into the cold, even just once, is something to be proud of. And believe me, when you start to reap these benefits, you will be coming back for more.
Remember to always consult a medical professional before participating in cold exposure, of any type. And keep a buddy with if you are planning on submerging yourself in a natural body of water, like an ocean or lake. Stay safe and stay cold!
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