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Cold plunges, also known as cold water immersion, have been making waves on the internet in the last few years. Whether it’s videos of how to perform the Wim Hof method, the ice bucket challenge or athletes publishing social media posts of themselves taking ice baths, wellness enthusiasts have been embracing the cold plunge benefits to increase resiliency and vibrancy.
But what is a cold plunge, and why are so many people jumping on this chilly bandwagon? In today’s blog will delve into the world of cold plunging, exploring its benefits, risks, and how you can incorporate it into your routine.
What is a Cold Plunge?
So, what is a cold plunge? It involves immersing your body in water, typically at water temperatures between 50-59°F (10-15°C). While cold plunges have long been popular with athletes looking to soothe aching muscles, the practice dates back to Ancient Egypt around 3,500 BCE!
People of all activity levels use cold plunges to relieve joint pain and inflammation. With the rise of cold water therapy on social media, general interest has surged, and polar bear plunge events are now popular worldwide.
Cold water immersion can take place in icy bodies of water, common in colder climates, or in specialized cold plunge tubs at the gym or at home. The idea is simple yet powerful: exposing your body to cold temperatures triggers physiological responses that benefit both mental and physical health.
How Does Cold Plunge Work?
When you expose your body to cold water, it reacts to protect itself in several ways. Your blood vessels constrict, redirecting blood flow from your extremities to your core to maintain your body’s vital organs. This process helps preserve your core temperature.
Simultaneously, cold water triggers the production of norepinephrine, a "feel-good" hormone that helps manage stress and reduce inflammation. These combined cold plunge benefits can lead to the physical and mental health benefits that cold water therapy enthusiasts often praise.
Discover how often you should cold plunge to maximize these benefits.
What are Cold Plunge Benefits?
Now that you know the basics of cold water therapy, we’ll explore the benefits of voluntary immersion in icy, frigid waters! While it might not appeal to everyone, understanding the physical and mental health effects experienced by those who practice it can make the plunge easier to embrace.
Relieves Stress and Boosts Your Mood
Feeling overworked and stressed? Having trouble sleeping because your mind keeps racing over the day’s projects? Then, a cold plunge might be just what you need.
Cold immersion has been shown to reduce levels of cortisol. The cold shock response you first feel when your body plunges into chilly waters can help improve your resilience to stress by decreasing cortisol levels, the main hormone responsible for regulating your body’s stress response. At the same time, it increases the production of endorphins—your body’s natural feel-good chemicals.
This combination can leave you feeling more relaxed and uplifted, making cold plunges a natural mood booster. Not to mention the sense of accomplishment you’ll feel after braving the cold for the first time!
Serves as a Workout Recovery Tool
If you’re an athlete, or just starting your fitness journey, you’ll likely feel a little sore and achy after your workout. To speed up the recovery process, scheduling a post-workout cold bath or ice bath right before your body temperature cools down can help you get back into action before your next session.
Cold plunging and ice-cold showers, alternated with hot sauna therapy, are favorites among celebrities and athletes for good reason. After an intense workout, your muscles are likely to be inflamed and sore. A cold plunge can help speed up your recovery by reducing inflammation and numbing sore muscles, while hot therapy enhances circulation, helping your body bounce back quickly.
But if the idea of sitting in cold water sounds stressful, rest assured that an ice bath immersion doesn’t have to last long for you to feel the effects. A quick 3–5 minute dip can help repair muscle tissue and get your body back into action.
Discover the benefits of a sauna and cold plunge routine to enhance your overall well-being.
Improve Your Immune System
If you find yourself getting sick more often or catching every virus going around, it can be due to a low immune system. Your immune system is what helps you stave off illness and infection, and if it’s a little run-down, then it’s likely that you’ll get sick more frequently.
However, with the proper diet and exercise and regular exposure to cold water, you can enjoy one of the major cold plunge benefits—strengthening your immune system naturally. The shock of cold water can stimulate the production of white blood cells, which are crucial for fighting off infections.
Additionally, incorporating cold plunging into your weekly routine can help improve your lymphatic circulation, which removes toxins from the body and supports the overall functioning of your immune system.
So, while cold water therapy is no substitute for a balanced diet and healthy lifestyle, adding regular cold plunges to your weekly routine can give your immune system an extra boost when you need it most.
Reduces Inflammation and Pain
While an inflammation response might be uncomfortable after a high-intensity exercise session, it’s a natural way the body protects itself from harm. One of the key health benefits of cold water is that it helps reduce inflammation by constricting the blood vessels. Since there’s less blood flow to the affected area, there is less swelling, inflammation, and discomfort.
However, cold water swimming can benefit more than just athletes. Cold therapy can help relieve chronic conditions like arthritis or improve mobility in acute injuries like sprains. A quick dip in icy waters can decrease joint pain and muscle spasms by numbing the area and reducing inflammation. Even cold showers can provide similar relief by reducing pain and promoting recovery.
Accelerate Metabolism and Improve Cold Tolerance
If you're looking to jumpstart your metabolism, cold plunging might be just what you need. Regular cold plunging can increase brown fat production, a crucial element in generating heat, regulating blood sugar and insulin levels, and burning calories.
That’s because when you're immersed in cold water, your body has to work harder to maintain its core temperature, helping you burn more calories. Even just short-term exposure to cold can help activate your brown fat, boost your metabolic rate, and reduce muscle soreness after intense physical activity.
Enhance Your Blood Circulation
Poor blood circulation can lead to pain and discomfort, especially in your extremities. It can also prevent oxygen and nutrients from effectively reaching the muscles, which can hinder muscle growth and cause stiffness and cramping. On the other hand, good circulation helps clear waste from your body and delivers oxygen-rich blood to your brain and tissues.
One of the most significant cold plunge benefits is that it can help by first directing blood flow to your core and vital organs to keep them warm during cold-water immersion. Then, as you warm up, your blood vessels expand, promoting better circulation. This improved blood flow helps deliver oxygen and nutrients, supporting your overall cardiovascular health. Whether through a cold plunge or using ice packs, regular cold exposure can enhance circulation, providing long-term benefits for your body’s recovery and health.
Cold Plunging : Risks and Side Effects
While your physical and mental health can significantly benefit from taking cold plunges, it’s not without its risks. If you have a medical condition such as heart disease, high blood pressure, or diabetes, the shock of cold water therapy can have serious health consequences. Always speak with your healthcare provider before attempting a polar bear plunge.
Immune System Overload
While a boost in your immune system is just one of the numerous cold plunge benefits, overdoing it may have the opposite effect. Frequent or prolonged exposure to cold water can stress your body and lead to immune system overload.
Excessive stress from extreme cold exposure can weaken the immune system over time, making the body more susceptible to infections and other health issues instead of boosting resilience.
Breathing Problems
Cold water immersion can be a shock to your system, especially if you're not used to it. The sudden drop in temperature can cause increased heart rate, involuntary gasping or hyperventilation, which can be dangerous if you're plunging in deep water.
If you have a respiratory condition such as asthma, cold water exposure can exacerbate breathing problems, especially if you’ve never done it before. It’s important to start slowly and gradually increase the duration and intensity of your cold plunges until your body can safely adapt.
Cold plunges benefits are numerous, from boosting mood and circulation to speeding up recovery. By starting gradually and understanding the risks, you can safely incorporate this practice into your wellness and fitness routine.
Looking to enhance your wellness experience right in the comfort of your own home? At Northern Saunas, we offer beautifully crafted Scandinavian cold plunge tubs and saunas in various models, designed to provide the perfect combination of hot and cold therapy. Contact our team to discover how you can transform your life and outdoor space today.
