Cold Water therapy
Over this holiday season, I visited my direct family, and we all stayed at my parents house in Thompson Falls, Montana. The first day that we were there, we visited a local hot springs, which was PERFECT, because it happened to be 0 degrees that day! The walk to and from the changing rooms was definitely COLD, but once you were in the 100+ degree water, you didn’t notice a thing! Besides chunks of your hair freezing… Anyway, along with multiple pools in these high temperatures, they also had a cold plunge pool! It was at 50 degrees that day, and I managed to muster up the courage to do a 2 minute sit in before jumping back to the hot pools!
This might seem like the last thing anyone would want to do, or should do on a day when it is already 0 degrees outside! However, just like many things I talk about, I believe it is important to understand the why behind confronting difficult tasks like this one. When we have a big WHY in our mind, it goes a long way to supporting us in overcoming the path to get there!
You have probably seen more Tik Tok videos and Instagram Reels about cold water exposure lately than you can remember ever seeing before! While at first it can seem like someone might just be doing this to gain attention for doing something difficult or even dangerous, the truth is, anyone you have seen doing this is reaping MASSIVE positive benefits from doing so consistently!
As a professional wellness coach, I often work with entrepreneurs who are facing challenges with energy levels, recovery from the day-to-day, and inconsistencies in mood due to the stress from their busy schedule. These individuals are often high-achievers who are constantly on the go and pushing themselves to their limits. While this drive and determination is admirable, it can take a toll on the body and mind.
I have also experienced these mental and physiological challenges throughout the years as I have strived to train hard and consistently, while also being successful in growing a business, and having an impact on the world. In this blog post, I want to introduce the benefits of cold water exposure as a way to support anyone who faces these challenges as a by-product of chasing what they are passionate about in this life.
Cold water exposure is a simple and effective method for improving energy levels, promoting more complete recovery, and boosting mood when done consistently. The process involves immersing your body in cold water, usually for short periods of time, to activate a range of physical and psychological benefits. While this may sound daunting at first, the rewards are well worth it!
The benefits of cold water immersion include the following:
Improved energy levels. When you immerse yourself in cold water, your body is forced to work harder to regulate its temperature. This increases blood flow and oxygenation, which in turn can help to boost energy levels and reduce fatigue.
Recovery from day-to-day stress. When you are exposed to cold water, your body responds by releasing endorphins, which are natural painkillers and mood elevators. These endorphins can help to reduce stress, improve mood, and promote relaxation. This can be especially beneficial for entrepreneurs who are constantly under pressure and feeling burnt out.
Improved mood and reduced anxiety. This is because the cold water stimulates the production of noradrenaline, a hormone that has been linked to improved mood and reduced anxiety. Additionally, exposure to cold water can increase the production of serotonin, a neurotransmitter that plays a role in regulating mood, appetite, and sleep. Cold water therapy has also been proven to increase baseline levels of dopamine in the system by up to 250% over a 3-4 hour period. All of this to say that it creates a beneficial and potent neurochemical response!
Support for the immune system, reduced inflammation, and improved overall health. Cold water immersion has been shown to stimulate the production of white blood cells, which play a critical role in fighting off infections and illnesses. Additionally, the cold water can help to reduce inflammation, which can be beneficial for individuals who are dealing with chronic pain or inflammation.
So, how can you start incorporating cold water exposure into your wellness routine? There are a few different methods you can try, depending on your comfort level and personal preferences:
One of the most popular methods is to take a cold shower or bath. Start by gradually reducing the temperature of the water over time, until you are comfortable with cold water. Aim to spend at least 2-3 minutes in the cold water, but work up to longer periods of time as you become more comfortable.
Another option is to go for a swim in a cold body of water, such as a lake or ocean. This can be a more challenging method, but it can also be very rewarding. Start by slowly acclimating to the cold water over time, and work up to longer periods of time as you become more comfortable.
Finally, you can also try cold water therapy using a special ice bath or cryotherapy chamber. This method involves immersing yourself in cold water or being exposed to extremely cold air, which can be a more intense experience. This method is not for everyone, but it can be very effective for those who are looking for a more challenging experience.
Here's a detailed protocol for cold water immersion, supported by scientific sources:
Water temperature:
Cold water immersion should be done in water with a temperature between 50-59°F (10-15°C).
Duration of immersion: The duration of immersion should be between 2-10 minutes. Benefits begin at 11 minutes/week TOTAL.
Whole body immersion: The immersion should involve the whole body, including the neck, for maximum effect.
It is important to note that cold water immersion should be used with caution, especially for individuals with certain medical conditions or those who have trouble regulating their body temperature. Before using cold water immersion, it's recommended to consult with a doctor or a sports medicine professional.
In conclusion, cold water exposure is a simple and effective method for improving energy levels, promoting recovery, and boosting mood. Whether you choose to take a cold shower or bath, go for a swim, or try cold water therapy, the benefits are undeniable. With consistent practice, you can experience improved energy levels, enhanced recovery, and improved mood, helping you to bring the best of yourself to the endeavors in life that you are most passionate about!
Sources:
Šrámek, P., Šimečková, M., Janský, L. et al. Human physiological responses to immersion into water of different temperatures. Eur J Appl Physiol 81, 436–442 (2000). https://doi.org/10.1007/s004210050065
Liu, C., Goel, P. & Kaeser, P.S. Spatial and temporal scales of dopamine transmission. Nat Rev Neurosci 22, 345–358 (2021). https://doi.org/10.1038/s41583-021-00455-7
