We all love to live in comfort essentially being warm whenever we want by putting on a fire or turning on a heater. Our adaptation to this warm comfort has occurred over generations but it would appear we’ve lost the art of being in the cold and understanding the benefits of it.
Over the last decade there has been a rise by health enthusiasts in taking a cold plunge either in the sea or lake during winter or dipping yourself in a bucket of ice for health benefits. A practice which involves immersing the body in cold water, typically ranging from 10°C to 15°C (50°F to 60°F), for a short duration. Scandinavian cultures have known this for far longer than the average person as have athletes. The idea is to be uncomfortable in the cold water and concentrate on your breathing purposefully and slowly. While the experience may be daunting at first, research has begun to highlight a myriad of benefits, from physical health improvements to enhanced mental wellbeing.
Personally, I enjoy the ‘shock’ of the cold and the warmth and relaxation it provides once immersed but the hard part is getting in; a mind over matter moment. And you don’t have to live near the sea to get the benefits listed below. You can simply turn off the hot water tap first when finishing your shower and the cold will flow. With either option – sea or shower – you only need eleven mins per week of plunging to get the benefits. And over time you will build up to being able to stay under longer.
Here are some of the neurological health benefits when you take the plunge!
MOVE: Physical Health Benefits
Improved Circulation: Cold plunging stimulates blood circulation. When exposed to cold water, your innate intelligence responds by constricting blood vessels, which reduces blood flow to the extremities to preserve the life of your organs. Once you exit the cold water, your blood vessels once again dilate, and a rush of oxygenated blood will flow throughout your body. A study published in the Journal of Physiology noted that this process can improve cardiovascular health by promoting better circulation and enhancing vascular function. How amazing!
Reduced Muscle Soreness: Our boys love their cold immersion as a delayed onset muscle soreness rugby recovery tool post a game or intense training session. And our daughter loves her winter dips as do I. Many studies amongst respected journals like Sports Medicine conclude that ‘the plunge’ may help speed up recovery times after exercise by reducing inflammation and increasing circulation making it a favourite amongst professional athletes.
EAT: Chemical Health Benefits
Boosted Immune Function: Cold exposure may enhance your immune system. A studies have found that individuals who regularly practice cold exposure reported fewer health expression days and have higher levels of immune markers like white blood cells. Your body is wise!
Metabolic Boost: Cold water immersion can activate your BAT! Yes, your BAT! BAT is your brown adipose tissue, it’s a type of fat that helps maintain your body temperature by burning energy to create heat when your exposed to cold temperatures. How smart is your body! Research published in The Journal of Clinical Investigation indicates that exposure to cold can increase the metabolic rate, leading to higher energy expenditure.
Increased Energy Levels: I, like many others, tend to have a surge of energy following cold plunges. I think it’s the combination of cold exposure and increased circulation which sees me post a plunge more alert and mentally clear in my thoughts. Incidentally, Psychological Science noted that exposure to cold could enhance cognitive performance, making it an excellent tool for boosting productivity and focus!
THINK: Emotional Health Benefits
Stress Reduction: Engaging in cold plunging can trigger a release of endorphins, the body’s natural mood elevators and help reduce levels of the stress hormone cortisol.
Enhanced Resilience: Regularly exposing oneself to the discomfort of cold water can foster mental resilience. A practice which can assist individuals to manage stress and develop coping mechanisms.
Mindfulness and Presence: Cold plunging demands focus and presence. The shock of cold water encourages individuals to be mindful of their breath and bodily sensations, which can promote a meditative state. This mindfulness practice can enhance overall mental clarity and reduce anxiety.
So many benefits for taking the plunge but follow these steps to get started!
While the benefits of cold plunging are significant, it is essential to approach the practice SLOWLY:
- Start Gradually: If you’re new to cold exposure, begin with what I mentioned before – turning the hot tap off first at the end of your shower or partake in a short immersion time in the sea or a lake. Gradually increase your time as your body adapts.
- Listen to Your Body: Attune to and pay attention to how your body responds. Trust yourself. If you need to get out of the water or turn off the shower tap then do so. The next time will be easier.
Cold plunging offers a wide range of neurological health benefits from enhancing circulation to improving your metabolism, mood and your mental resilience. It is certainly a powerful tool for those looking to enhance their wellbeing. While the initial shock may be daunting, the potential benefits make it a practice worth exploring.
Take the plunge, give it a go!
