BOOST YOUR IMMUNE SYSTEM

Although it didn’t look at a traditional cold plunge, a study in the Netherlands found that cold water exposure via cold showers led to less sick days taken at work. Over 3000 participants were randomized into two groups: an only-warm shower group and a warm shower group that ended with 30-90 seconds of cold water.

Results showed that the group that added 30-90 seconds of cold showering took 29% less sick days compared to their warm-shower counterparts. Additionally, there was a 54% reduction in sick days if participants also regularly exercised in addition to their cold exposure, compared to those who did not exercise and took only warm showers.

REDUCES INFLAMMATION

Exposure to cold water can lead to the narrowing of blood vessels, a process known as vasoconstriction, that is believed to help decrease blood flow to the affected area. This constriction may potentially limit inflammation by reducing the number of immune cells and inflammatory substances entering the area. Cold water immersion has also been proposed to impact the production and release of specific inflammatory substances, like cytokines. A study conducted in 2008 involving 10 individuals with various inflammatory rheumatic conditions revealed a notable decrease in pro-inflammatory cytokines following 5 days of whole-body cryotherapy.

IMPROVED RECOVERY

Researchers also looked at the recovery effects of cold plunges on power, strength, and aerobic endurance. Subjects in the study were split into two groups and performed a high intensity workout. One group finished the workout with a cold plunge while the other did not. Athletic testing was performed for both groups 24, 48, & 72 hours after and here were the results:

• The cold plunge group had significantly better power, which refers to explosive movements such as sprinting or jumping at 24 hours compared to the control group.

• There were no significant improvements in strength or endurance scores in the cold plunge group at any time in the 24-72 hours after compared to the control group.

INCREASES MENTAL WELLBEING

Multiple research studies have demonstrated a correlation between exposure to cold temperatures and mental well-being. In a study conducted in 2022, participants engaged in a 10-day program involving deep-breathing exercises, coldwater immersion, and mindfulness meditation. The findings of the study revealed improvements in stress levels, overall well-being, and symptoms of depression. The researchers called for further investigation into the underlying psychophysiological mechanisms. Furthermore, a separate study published in 2020 found a significant decrease in depressive symptoms among individuals with chronic health conditions after undergoing whole-body cryotherapy for 10 sessions. The researchers noted improvements in quality of life, self-reported mood, and acceptance of their medical condition. They concluded that whole-body cryotherapy can be a beneficial supplement to traditional medication, helping to prevent mental health decline, particularly in mood disorders like depression, and enhancing overall well-being and quality of life.

REDUCES MUSCLE SORENESS

Ice baths or cold plunges have been a popular method for athletes to aid in their post-workout recovery. The benefits of reduced swelling, soreness, and inflammation are just some of the reasons why athletes may choose to incorporate cold water therapy into their recovery routine. A comprehensive study conducted in 2015 reviewed data from 27 different articles to explore the potential impact of various cold applications and passive recovery strategies after physical exercise. The analysis revealed that cooling techniques, particularly cold water immersions, had a significant impact on alleviating symptoms of delayed onset muscle soreness (DOMS).

BOOSTS ATHLETIC PERFORMANCE

A study conducted in 2014 found that immersing oneself in cold water at 50°F for 10 minutes after a strenuous resistance workout can improve the recovery of muscle function. The participants who underwent cold water immersion were able to perform better in muscle function tests and lift heavier weights compared to those who opted for a low-intensity cycling recovery method. The researchers behind the study believe that these results indicate that cold water immersion may be beneficial for athletes who have multiple training sessions or competitions in a single day.

ELEVATES MOOD

Following the initial sensation of entering a chilly tub of water, many individuals report feeling uplifted and in a better mood. This positive change is believed to be a result of the release of endorphins, which are hormones that act as natural pain relievers and are known to enhance mood and reduce stress levels. A study conducted in 2001 focused on monitoring the hormonal shifts in individuals who regularly swam in cold water, revealing a significant decrease in cortisol (the stress hormone) and an improved ability to handle the body's "fight or flight" response. In essence, prolonged exposure to cold water helped these swimmers adapt to stressful situations, leading to a calmer and more relaxed state over time.

BUILDS STRESS RESILIENCE

Ice baths can provide short-term stress relief and also enhance long-term stress resilience by modulating the release of stress hormones over time. Similar to how exercise strengthens the body, immersing in cold water can help build the body's ability to withstand stress. Professor Mike Tipton, a prominent researcher in cold water swimming, discovered that individuals who regularly swim in cold water exhibit improved adaptation to the body's fight-or-flight response, leading to decreased levels of cortisol, the primary stress hormone. By exposing the body to controlled cold stress repeatedly, one can become less reactive to the shock of cold water and overall stress. Additionally, a study revealed that cold water swimmers demonstrated increased cold tolerance with continued exposure, resulting in reduced levels of oxidative stress chemicals and an enhanced ability to handle environmental stress in the long run.