Take the Plunge: A Deep Dive into How Cold Plunge Boosts Health

Overview

Cold water therapy, also known as cold hydrotherapy, is the practice of using cold water for therapeutic purposes. It typically involves briefly immersing yourself in cold water or alternatively, showering or bathing with cold water. Proponents of cold water therapy cite numerous potential health benefits, from reducing inflammation and boosting immunity to improving mood.

The basic premise behind cold water therapy is that briefly and repeatedly exposing yourself to cold water triggers a range of beneficial physiological responses. The cold temperatures cause your blood vessels to constrict, which helps increase blood flow when you get out of the water. The cold also activates your sympathetic nervous system, releasing hormones like norepinephrine and endorphins that energize you and lift your mood. Essentially, it acts as a form of mild stress or shock to your body, which then overcompensates and activates restorative processes.

While research on cold water therapy is still emerging, the anecdotal benefits espoused by practitioners seem promising. In this article, we'll explore the history behind this ancient practice as well as the range of potential benefits, from physical to mental health. By the end, you'll have a better understanding of how taking the occasional cold plunge can support overall wellbeing.

History

Cold water therapy has been used for centuries as a way to promote health and wellbeing. The origins can be traced back to ancient civilizations like Greece, Rome, and Egypt who believed that bathing in cold water could provide both physical and spiritual cleansing.

The ancient Greeks were proponents of hydrotherapy, using both hot and cold water treatments. Hippocrates, the father of modern medicine, recommended bathing in cold water for its therapeutic effects. Cold water immersion was thought to strengthen the body and prevent disease.

Ancient Egyptian medicine also made use of hydrotherapy. The Edwin Smith Surgical Papyrus from 1600 BC includes recommendations for bathing in cold water to reduce inflammation.

In more recent centuries, cold water therapy became popular in Europe. In the 1700s-1800s, Vincenz Priessnitz, a peasant farmer in Austria, developed a hydrotherapy clinic which treated patients with various cold water methods. This helped spread the practice and cold water cure clinics popped up across Europe.

In addition, the practice of winter swimming has been a popular pastime in Nordic culture for decades. Several clubs have been established throughout northern Europe whereby members congregate regularly to take plunges in the icy winter waters of countries including Denmark, Norway and Sweden. A wide range of research has been conducted on such devotees of the practice, many findings of which have been included in this article. 

So while cold water immersion may seem like a new trend, it actually has centuries of tradition behind it as a therapeutic practice. Modern science is now confirming many of the historical benefits.

Reduces Inflammation

Inflammation is the body's natural response to injury or infection. It's a protective mechanism designed to remove harmful stimuli and initiate the healing process. While acute inflammation is normal, chronic inflammation can lead to various diseases.

Cold water exposure provides an anti-inflammatory response by activating the vagus nerve and reducing cytokine production. The vagus nerve is the main nerve of the parasympathetic nervous system. It controls vital functions like heart rate and digestion. Studies show that activating the vagus nerve lowers inflammation by inhibiting cytokine production. Cytokines are proteins released by immune cells that regulate inflammation. Higher levels of cytokines are linked to chronic inflammation.

Regular cold water immersion suppresses chronic inflammation by:

• Activating the vagus nerve, which signals the spleen to produce fewer regulator cells responsible for producing inflammation. These pro-inflammatory regulators, known as cytokines, include TNF-alpha and IL-6. This ultimately reduces systemic inflammation.
• Causing vasoconstriction of blood vessels, decreasing blood flow to inflamed tissues. This starves inflammation of oxygen and nutrients needed to sustain it.
• Increasing levels of dopamine and noradrenaline, which have anti-inflammatory effects.
• Raising levels of antioxidant enzymes that counter oxidative stress linked to inflammation.

The anti-inflammatory benefits of cold water therapy can help treat inflammatory conditions like arthritis, dermatitis, celiac disease, and asthma. It provides lasting pain relief for inflamed joints and muscles without medication side effects. The cold also decreases inflammation that impedes post-workout muscle recovery.

Boosts Immunity

The immune system is our body's defense against illness and infection. It's made up of organs, tissues, cells, and proteins that work together to protect us. When we're exposed to cold water, our immune system kicks into high gear.

Here's how it works:

Cold water exposure causes a shock to the body. This sets off a cascade of responses, one of which is the release of cold shock proteins. These proteins are produced by immune cells and help regulate immune function. Specifically, they activate immune cells called lymphocytes.

Lymphocytes are a type of white blood cell that fight infection. There are two main types:

- B lymphocytes (B cells) - secrete antibodies to mark pathogens for destruction

- T lymphocytes (T cells) - kill infected or cancerous cells directly

Cold shock proteins stimulate both B and T cell activity. This ramps up the adaptive immune response, allowing the body to better fight off germs and illnesses.

Research shows that people engaging in winter swimming, a common practice in Nordic countries, have increased levels of lymphocytes compared to non-swimmers. Their bodies are primed to fight infection because of repeated cold water immersions.

In addition, cold exposure causes minor oxidative stress. This stimulates the release of antioxidants that further boost immune function.

Therefore, by shocking the body with cold water, we're able to reap the benefits of an enhanced immune response. Some studies have shown a 50% reduction in sickness days among winter swimmers.

Bottom line - cold water therapy strengthens the immune system and improves the body's ability to fight disease. The cold shock proteins and oxidative response generate immediate and long-lasting immunity benefits.

Improves Circulation

Cold water immersion causes the blood vessels near the skin to constrict and send blood to the core organs to maintain body temperature. This process is known as vasoconstriction.

Once you get out of the cold water, your body has to warm itself back up. This causes the blood vessels to dilate and increase circulation throughout the body. The cycle of vasoconstriction and vasodilation during cold water therapy improves blood flow and circulation over time.

Some of the benefits of improved circulation include:

• Increased blood flow to the muscles can enhance exercise recovery and reduce muscle soreness. The cold causes vasoconstriction to flush waste products out of the muscles, while the warming stage brings in fresh, oxygenated blood.
• Better circulation to the skin can give you a healthy glow. The fluctuation in blood flow provides nourishment to your skin cells and eliminates toxins.
• Improved circulation to the brain boosts focus and concentration. More oxygen-rich blood flows to the brain during the rewarming phase after cold water immersion.
• Reduced risk of high blood pressure and other cardiovascular issues. The changes in blood flow and artery flexibility from cold exposure promote cardiovascular health.
• Relief from varicose veins or poor circulation in the legs. The constriction and dilation of blood vessels can help circulate blood out of swollen veins.

Overall, the cold triggers systemic changes that get the blood pumping for better circulation throughout the entire body. Consistent cold water therapy leverages these circulatory benefits for enhanced physical and mental performance.

Burns Calories

Cold water exposure and cold therapy can significantly increase calorie burn. When exposed to cold temperatures, the body works to warm itself back up through a process called shivering thermogenesis. Shivering causes your metabolism to skyrocket, dramatically increasing the amount of calories you burn.

Research has found that cold water immersion can increase metabolic rate by over 350% compared to baseline. One study showed that being immersed in 57°F (14°C) water increased metabolism by over 500%! This massive boost in calorie expenditure is far greater than what you'd get from exercise. Just 60 minutes in cold water can burn as many calories as an hour of moderate jogging.

The cold-induced calorie burn doesn't end when you get out of the water either. The metabolic effects of cold exposure have an "afterburn" effect where your body continues burning extra calories to rewarm itself for hours afterwards. Cold exposure essentially puts your metabolism into overdrive even while at rest. 

Regular cold water therapy provides lasting boosts to your resting metabolic rate as well. It increases brown adipose tissue (BAT) in the body, which is a special type of fat that generates heat by burning calories. More BAT means you'll burn more energy day and night. Cold exposure essentially upgrades your metabolism to maximize fat burning around the clock.

Relieves Depression

Cold water therapy has been shown to have powerful antidepressant effects. The cold causes an influx of endorphins to be released in the brain. Endorphins are feel-good chemicals that act as natural pain relievers and give you a mood boost.

Studies have found that cold water swimming leads to increased levels of β-endorphin and norepinephrine. These are neurotransmitters that play a role in mood regulation. The boost in these chemicals likely contributes to the anti-depressive effect.

One study looked at the effects of winter swimming on mood for 6 months. They found it had an antidepressant effect comparable to the prescription drug sertraline. The effects lasted for several months after stopping the cold therapy.

Cold water immersion also leads to a phenomenon called "after drop". This is when your core body temperature drops after getting out of the cold water. The drop in body temperature has been linked to improved mood.

Multiple studies have confirmed the positive effects of cold hydrotherapy on depression and anxiety. One study found it was just as effective as an SSRI drug for treating depression. The effects tend to be rapid but also long-lasting.

The cold exposure helps regulate the stress response. It activates the sympathetic nervous system during the immersion, leading to norepinephrine release. But it promotes parasympathetic activation after getting out of the water. This regulates emotional reactivity.

Overall, research indicates that cold water therapy is a promising treatment for depression and anxiety. The combination of endorphins, serotonin regulation, and stress response modulation contribute to the robust antidepressant effects.

Improves Sleep

Cold water immersion has been shown to improve sleep quality and duration. This is due to several factors:

Body Temperature Regulation

When you immerse yourself in cold water, it lowers your core body temperature. In response, your body has to work harder to warm itself back up. This helps regulate your circadian rhythm, signalling to your body that it's time to sleep. Studies show that cold exposure in the evening helps people fall asleep faster and sleep more deeply.

Melatonin

Cold water exposure increases production of melatonin, the hormone that regulates sleep. Melatonin helps control your sleep-wake cycle. Higher melatonin levels at night make it easier to fall and stay asleep. Studies show that cold water swimming increases melatonin levels at night.

Deep Sleep Benefits

The cold shock causes a reduction in heart rate and blood pressure. This relaxed state helps you fall into deeper stages of sleep. During deep sleep, the body repairs itself and consolidates memories. Poor sleep is linked to physical and mental health problems. Cold hydrotherapy improves time spent in restorative deep sleep.

Releases Endorphins

When you expose your body to cold water, your sympathetic nervous system activates, triggering the release of endorphins in your brain. Endorphins are chemicals that act as natural pain relievers that give you a feeling of euphoria and wellbeing. This is commonly referred to as the “runner’s high”.

 The release of endorphins after cold water therapy provides several benefits:

• Natural pain relief - The endorphins block the nerve signals that transmit pain. This leads to temporary relief from chronic pain and muscle soreness without the need for medications.
• Improved mood - In addition to pain relief, endorphins promote feelings of euphoria and contentment. This can help elevate mood and reduce symptoms of depression and anxiety.
• Motivation boost - The surge of endorphins and accompanying rush of euphoria may increase motivation and give you more energy to push through a tough workout.
• Anti-inflammatory effects - Endorphins help regulate the immune system and have anti-inflammatory properties. This can aid recovery after strenuous exercise.
• Stress relief - The endorphins act on the opiate receptors in the brain to induce feelings of relaxation and calmness, which helps reduce stress.

Routinely bathing in cold water allows your body to adapt so you can reap the mood-boosting, pain-relieving benefits of endorphins on a regular basis. It provides a natural high without negative side effects.

Detoxification

Cold water immersion provides powerful detoxification benefits by improving lymphatic drainage and removing toxins from the body. The lymphatic system is responsible for flushing bacteria, viruses, and waste products from your body. However, it does not have a pump like the circulatory system. The only way to move lymph fluid is through contractions of the muscles.

Cold water causes your body to contract muscles as you shiver. This contraction helps pump lymph fluid through the body, supporting the lymphatic system. Improved lymphatic circulation helps remove toxins, bacteria, damaged cells, proteins, and waste products. This cleansing effect supports immune function and reduces inflammation. 

Studies show that cold water immersion activates the lymphatic system and increases lymph flow. One study found that lymph flow increased up to 10 times after cold water swimming. The quick changes between hot and cold temperatures during cold water therapy are especially beneficial for lymphatic drainage. The contrast causes vessels to rapidly contract and relax, pumping fluid through the system.

In addition to lymphatic drainage, cold water therapy helps remove toxins by improving circulation overall. The cold causes vasoconstriction, forcing blood from the extremities and skin to your organs. When you get out of the cold water, vasodilation occurs as blood returns to the skin and muscles. This circulation boost brings oxygen and nutrients to the tissues while flushing away metabolic waste products. The enhanced blood flow supports cellular repair and regeneration.

Conclusion

Overall, cold water immersion provides a powerful detoxifying effect for the entire body. The improved lymphatic drainage, circulation boost, and vasoconstriction/vasodilation help remove toxins, bacteria, and waste. This natural detoxification process supports immune function, reduces inflammation, and promotes healing.

If you're interested in experiencing the benefits of cold water therapy by owning your own ice bath or plunge tub, see our full range here or give us a call on 1800 845 210 to chat to our friendly team here at Revive and Recover.

Disclaimer - this article is based on research studies and contains general advice. The benefits discussed do not considered the unique circumstances of individual and should be interpreted as such. If you have preexisting heart or health conditions, please consult your doctor before trying cold water emersion therapy.