A Naturopathic Perspective on the Cold Plunge Trend
Cold plunging - a branch of hydrotherapy wherein one willingly immerses oneself into 40°F - 60°F temperatures for an extended period of time - may send tingles up your spine. This seemingly primal practice has taken the wellness community by storm as everyone from doctors to longevity experts to celebrities seem to be embracing the cold therapy trend for its purported physical and mental health benefits. But is there actual evidence to back up this bone-chilling practice? And what risks should you be aware of before taking the plunge?
Chill Vibes: Unveiling the Mystery Behind Cold Plunging
When exposed to extremely low temperatures, a number of physiological reactions occur in the body. Initially, a “cold shock” reaction occurs where cortisol, heart rate, and blood pressure will spike, while blood vessels constrict (vasoconstriction) and blood flow decreases. Your core body temperature will quickly decrease and blood flow will be directed to the brain, which stimulates the vagus nerve and activates the parasympathetic, or “rest and digest”, nervous system [1]. This activation of the parasympathetic nervous system appears to be a major contributor to the health-boosting effects of cold plunging, as this state of relaxation has been shown to lower inflammation, improve mood, and promote recovery.
What Are The Benefits of Cold Plunges?
Cold plunges, ice baths, and cryotherapy have been used and studied for medical and athletic purposes for decades. While there are a myriad of claims made about the potential benefits of cold therapy, the majority of research has been concentrated on the following areas:
Relieving muscle soreness and enhancing recovery. Cold plunges and ice baths are often used by athletes to speed up recovery from intense exercise and reduce muscle soreness. Studies show that the vasoconstriction caused by cold water immersion lowers lactic acid build up and reduces creatinine kinase, markers of muscle damage [2].
Boosting immunity. Cold water immersion has been shown to boost the number of white blood cells and natural killer (NK) cells, both important components of the immune system [2].
Improving mood and reducing stress. By activating the parasympathetic nervous system, cold therapy is thought to help the body adapt to stressors. Researchers also speculate that cold therapy may boost levels of dopamine, a mood-regulating neurotransmitter [3].
Jump-starting the metabolism. Cold therapy has been shown to increase fat metabolism, improve insulin sensitivity, and help regulate blood glucose levels, making it an excellent tool for anyone looking to lose weight or increase their overall metabolic health [4].
When & How To Do A Cold Plunge
Timing and technique are critical factors when it comes to cold plunging in order to get the maximum benefit while still prioritizing safety. Beginners should keep the following tips in mind when starting their cold plunge journey.
Temperature: A good temperature for beginners is between 50°F - 60°F, although experienced cold plungers may go as low as 40°F.
Timing: Start with shorter sessions, 5 minutes or less, and gradually work your way up to 15 minutes, allowing your body to acclimate to the cold. It's not about enduring a deep freeze; it's about building resilience over time.
Where to plunge: Many spas and wellness centers are starting to offer cold plunges and cryotherapy, so it may be worth checking if you have any in your area. Beginners may also start with cold baths or cold showers, or consider at-home cold plunging systems such as The Ice Pod.
Time of day: The best time of day to cold plunge is whatever time works best for you and allows for consistency, although many people prefer to cold plunge in the morning as it often gives an immediate energizing effect.
Frequency: 1-3 times per week is a great place to start, although you may feel comfortable increasing the frequency to as often as 5 days a week as your body adapts and you begin to feel the benefits of cold plunging.
While plunging: In order to get the maximum nervous system regulating effects from cold plunging, bring awareness to your breath and make sure to not hold your breath while cold plunging. Take slow, deep breaths through your nose for the duration of your cold plunge. You may also consider using this time to incorporate mindfulness practices or listen to calming music for additional stress-relieving benefits.
After plunging: Allow your body to reheat naturally (do not sauna or bundle up) after cold plunging for maximum metabolic benefit.
Can I Get The Same Effects of a Cold Plunge in My Bath or Shower?
Cold showers and cold baths may not offer the full range of benefits as cold plunging since you will not be able to drop your core body temperature to the same point, however they have been shown to offer similar mood-boosting effects. Starting with cold showers or cold baths is also a great way to start building resilience to cold temperatures. A great place to start is by ending your hot shower with 15-30 seconds of running the water at the lowest temperature and slowly increasing the time spent there.
For cold baths, simply fill your tub completely at the coldest setting. You can also add ice from your freezer to further decrease the temperature. Slowly submerge your body into the cold bath and set a timer for 3-5 minutes. You can gradually increase your time in the cold bath the same way you would with a standard cold plunge.
What Are the Risks of Cold Plunging? When Should They Be Avoided?
As with any wellness trend, it's important to be aware of potential risks associated with cold plunging. For individuals with certain health conditions, such as cardiovascular issues, it's crucial to consult with a healthcare professional before cold plunging. Hypothermia is also a real concern if one stays in the cold water for too long, emphasizing the importance of moderation. Always listen to your body and exit the cold water if you experience extreme discomfort, numbness, or lightheadedness. Especially for beginners, it may be wise to cold plunge with a friend nearby to ensure help is readily available if needed.
With proper precautions, cold plunging can be a refreshing addition to your wellness routine, providing a cool escape from the stresses of modern life. At DLW, we love cold plunging because in addition to the physical benefits, it’s a visceral reminder that our bodies are capable of more than we might think!
References
Stocks, J. M., Taylor, N. A., Tipton, M. J., & Greenleaf, J. E. (2004). Human physiological responses to cold exposure. Aviation, space, and environmental medicine, 75(5), 444–457.
Esperland, D., de Weerd, L., & Mercer, J. B. (2022). Health effects of voluntary exposure to cold water - a continuing subject of debate. International journal of circumpolar health, 81(1), 2111789. https://doi.org/10.1080/22423982.2022.2111789
Shevchuk N. A. (2008). Adapted cold shower as a potential treatment for depression. Medical hypotheses, 70(5), 995–1001. https://doi.org/10.1016/j.mehy.2007.04.052
Peres Valgas da Silva, C., Hernández-Saavedra, D., White, J. D., & Stanford, K. I. (2019). Cold and Exercise: Therapeutic Tools to Activate Brown Adipose Tissue and Combat Obesity. Biology, 8(1), 9. https://doi.org/10.3390/biology8010009