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Most people are looking for ways to stay warm at home during the winter. However, some adventurous souls are taking the plunge... literally.
Cold therapy is a popular wellness trend. A myriad of benefits for physical and mental health are attributed to this form of mild stress. Claims include pain reduction, mood improvement, and even resiliency.
How can you separate fact from fiction and begin incorporating this practice into your wellness routine?
Learn about cold therapy and some options you can use at home.
Types of Cold Therapy
There are a variety of ways to use cold in a therapeutic way. They range in severity and although each causes some discomfort, the benefits might be worth it.
The research is promising and popular. Ironically, cold therapy is a hot topic among both researchers and wellness fans.
Ice Baths/Cold Water Immersion
Ice baths or cold water immersion involves getting into a vessel full of icy water. People who engage in this type of cold therapy could have certain goals in mind. They may want to reduce physical inflammation. Participants may be curious about relieving sore muscles. Some people even think the cold might help their fatigue.
There is also intrigue around the concept of potentially creating so-called brown fat. According to a study by the University of California, San Francisco, brown fat is more metabolically active. Furthermore, the study suggests that cold temperatures activate this kind of fat.
Cold exposure may have an effect on amino acid behavior as well. The UCSF study also states, ''The findings suggest that boosting SLC25A44 activity, thereby enhancing BCAA utilization, may be a promising strategy for removing excess BCAAs from the bloodstream and potentially treating conditions such as obesity and diabetes.''
Cold Water Showers
Simply taking a cold shower for several minutes is another popular cold therapy method. It doesn't get much easier than this methodology. Although, tolerating the icy stream is another story.
Fans of cold showers hope they'll experience invigoration and improve circulation. Some report increased mental clarity as well.
Cold therapy like cold showers may also improve immune function and mood.
Understanding Hormetic Stress
Before diving into cold therapy, it's helpful to understand the concept of hormetic stress.
Hormesis is an adaptive response the body goes through during stress exposure. Deliberately using hormesis as a tool has become popular with the functional health and biohacking community.
Hormesis is sometimes also called preconditioning, pretreatment, cross tolerance, and rapid stress hardening.
According to a study published on Science Direct, most research has been conducted on animals. Additionally, the study reveals that hormesis involves antioxidant enzymes and oxidative stress protection.
There is a popular theory that deliberate exposure to hormetic stress can create a stronger physical system.
Potential Health Benefits
Cold therapy offers a range of health benefits that are still under study. A few are age old, dating back to our grandmothers suggesting that bag of frozen peas for our bruised knee.
Others are a bit more cutting-edge.
Some of the current health indications and claims include cold's beneficial effect on pain. The cold may reduce swelling and improve circulation as well. Generally, most fans of cold exposure believe in a general, overall positive effect.
The Science Behind Cold Therapy: 4 Potential Benefits
Let's take a closer look at some of the science behind cold therapy claims. We'll also provide the published research behind the claims.
Vasoconstriction
Cold temperatures cause blood vessels to constrict, reducing inflammation and swelling in injured tissues. If you've ever applied a cold pack to an injury, you may have experienced this effect.
Reduced Oxidative Stress Markers
Cold water immersion was shown to reduce oxidative stress markers in a study published in The International Journal of Circumpolar Health.
Numbing Effects
Cold exposure numbs nerve endings. This can lead to a temporary reduction in pain. This exposure can be useful in treating acute injuries or soreness.
Thermogenesis
Exposure to cold temperatures stimulates thermogenesis. This may enhance circulation and tissue recovery. It also creates an increase in metabolic ean increase in metabolic energy expenditurenditure.
Research and Evidence
Although there appear to be numerous studies on cold therapy, it is not quite a settled science. The research is still emerging, although promising.
It is an exciting field to watch as it develops. Who minds some shivering if a little cold exposure can improve our health.
Enjoying Cold Therapy at Home
Some people travel outside the home to facilities that offer cold therapy. While it can be good to dedicate yourself to a routine around health, this does create an obstacle. For this reason and many others, some people want at-home options.
The good news is that it can be easier to practice cold therapy at home than to utilize other forms of stress therapy like saunas.
Here are some DIY cold therapy options.
Cold Plunges
There are a few ways to take a cold plunge at home. The easiest may be to fill your bathtub up with ice and hop in!
Having the right kind of bathtub can help this practice. It may also be wise to take safety precautions like having non slip bath mats in place.
There are also a variety of barrels and large buckets that allow full or partial immersion. These do require more space but can be more convenient.
Cold Showers
Luckily, you can easily enjoy cold therapy by turning the shower down. You don't have to shiver the entire time. Some cold shower proponents suggest starting with 30 seconds and working up to a minute or two of exposure.
It's important to go slowly and follow your intuition and physical responses. This is true for all the methods mentioned here.
Ice Water Face Plunges
If you aren't ready for the shower or ice bucket, you might try submerging your face into a bowl of icy water. This can be a quick and easy way to avail yourself of the benefits of hormetic stress. It's also a tactic to work up to tolerating that cold shower.
Considerations Before Starting
Only you and your healthcare provider know if cold therapy is safe or right for you. Always consult a professional before engaging in stressful behaviors.
Your medical history is unique and what is safe for others may not be for you. This is why personalized advice is always best in these matters.
