Why I Started Cold Water Immersion?

7 Benefits of Cold Water Immersion Baths

Photo by Shawn on Unsplash

There has been an increase in cold water immersions also known as plunges in recent years and for many good reasons.

This recreational activity is carried out by the immersion of the body in cold water with temperatures ranging from −2 to +2°C, freezing water of +2.1 to 5°C and cold water of +5.1 to +15°C.

Currently, I’ve been experimenting with temperatures of +9 to 15°C. I jumped on this bandwagon to build up my resilience and have continued because of the various benefits associated with it.

Here are some of the scientifically proven benefits of Cold Water baths:

Increases Your Metabolism

When your body gets exposed to cold water, the body tries to adjust to the temperature through contraction of your skeletal muscles, a process known as shivering. This increased muscle activity causes your metabolic rate to rise by about 5x higher than your basal metabolic rate.

Decreases Cholesterol and Triglycerides

An increase in metabolism also means an increase in the rate at which free fatty acids and triglycerides stored in your fat cells get used up. By activation of more brown fat cells, cold water immersion also helps to reduce bad cholesterol levels.

Helps Stress Regulation

Just like exercise, cold water baths are physiological stressors to the body. By subjecting your body to manageable levels of stress, you teach your system how to deal with stress. This means that when a bigger load of stress comes into your life (which is bound to happen), you are better prepared to handle it.

Boosts Your Immunity

In one study, people took cold water baths (at 14°C) for one hour daily for six weeks. Scientists found that their bodies made more special cells that help fight germs (like T cells and B cells) and noticed decreased levels of inflammatory markers such as alpha 1-antitrypsin and uric acid in their blood.

Helps with Pain Alleviation

Studies show that the plasma concentration of norepinephrine increases after 3 months of regular cold water immersion. This increase plays a significant role in decreasing pain for people suffering from chronic pain related conditions such as fibromyalgia, arthritis, back pain, migraine, sport related injuries etc.

Reduce Insulin Resistance

Cold water immersions through its transformation of brown fat has been shown to reduce insulin resistance and improve insulin sensitivity. This may have a protective effect against cardiovascular, obesity and other metabolic conditions.

Improves Mental Health

Cold water baths increase your levels of noradrenaline and beta-endorphins. These are your body’s feel good hormones which have been proven to have a positive effect on mental health. This has been a game changer for those with anxiety and depressive disorders.

If you would like to give this a try, read our most frequently asked questions about taking an ice bath where you can also get steps on how to make yours at home.

Thanks for reading!

Stay hale and hearty — Dr Nguper