Ice Water Therapy | Are There Benefits Of Cold Plunge?

Have you ever seen athletes and celebrities taking baths in ice water? Instagram is flooded with such posts where celebrities like Rakul Preet Singh dip in cold water in a bikini. Well, it was neither for a shooting purpose nor she was on her vacation. Let us tell you that considering the benefits of cold plunge, Rakul Preet Singh took cold water therapy. Cold plunge is a traditional therapy that dates back to ancient Rome. From reducing pain to strengthening the immune system, cold plunge provides several benefits to the body. Learn everything about the cold plunge, from its benefits to how to perform it and the risks involved, if any. 

How Cold Plunge Is Performed?

As the name suggests, the cold plunge is a cold water therapy that means submerging the body in cold water, usually below 60℉, for an extended period of time. Cold plunges are an incredible tool for boosting the body’s overall health, from physical to mental. There are several types of body cold plunges, including, but not limited to, a jump into the ocean, a cold shower, an ice bath, a cold shower and a professional circulating cold tub. While the benefits of cold plunge may vary depending on the style, all exposure is good for the body to some degree. Learn its benefits in the below. 

Benefits Of Cold Plunge | Know The Secrets To Wellness

Cold plunge delivers a range of benefits by decreasing your core body temperature. Perhaps the most important benefit is reducing body pain and inflammation. Let’s go through other benefits of cold plunge. 

Reduce Pain & Muscle Soreness 

Cold water therapy has a profound impact on blood circulation. When immersed in cold water, the body undergoes vasoconstriction. This process, known as the ‘cold shock response’ stimulates circulation and promotes the efficient delivery of oxygen and nutrients to tissues and organs. Improved circulation not only reduces the pain but also supports cardiovascular health. 

Strengthen Immune System

Regular exposure to cold water can affect immune system health. Cold immersion activates the body’s natural defense mechanism, including producing white blood cells and releasing cytokines, which help regulate immune response. While promoting overall body health, reducing inflammation and stress, cold plunging promotes better immune system health. 

Lower Inflammation

Among the benefits of cold plunge, lower inflammation is the most important. Cold plunging is a natural anti-inflammatory therapy that reduces swelling in muscles and joints. This is why athletes mainly prefer cold plunging since it helps in recovering from intense workouts or individuals seeking to manage chronic inflammatory conditions such as arthritis. 

Mental Clarity & Alertness

Cold plunging has been known for mood-boosting effects. It promotes the release of endorphins, often referred to as ‘feel-good’ hormones, which enhance the mood. The shock of cold water triggers the body’s stress response, leading to a temporary increase in adrenaline and endorphin levels. This can result in a sense of euphoria and increased adrenaline alertness. Promoting mental well-being is one of the benefits of cold plunges, which are unknown to many. 

Promotes Better Sleep

Cold Plunging is also known for calming effects on the nervous system, promoting relaxation and potentially improving sleep quality. The drop in the cold temperature decreases the body and mind stress. A cold water bath during the evening signals the brain that it’s time to wind down and prepare for the evening. For individuals struggling with insomnia, incorporating cold plunge into their routine may help promote more helpful sleep. 

Improve Skin Health

Cold plunging offers numerous health benefits, but few know that it is also beneficial for the skin. All thanks to stimulating blood circulation, including the skin. The increased blood flow delivers oxygen, nutrients and immune cells to the skin, promoting cellular regeneration, collagen production and overall skin health. Improved circulation also helps flush out toxins and wastage, contributing to clearer and brighter skin, which is one of the benefits of cold plunge. 

Manage Weight

A dip in cold water may also help in losing weight. A study found that cold water therapy transforms the white fat into brown fat. Excess body fat is made up of white fat, and brown fat helps burn calories to regulate your body temperature. This boosts metabolism, generates more energy and supports weight loss. Among the benefits of cold plunge, weight management is important for fitness enthusiasts. 

How To Cold Plunge?

Now that you know the benefits of cold plunge, let’s go into the nitty-gritty of how to do it. You might think, ‘Oh, just don’t I get into cold water directly’? Well, it’s not that simple if you want to reap the maximum benefits while avoiding the risks. So start with the correct guide!

Pick The Right Place 

Cold plunges are available at different places, such as gyms and spas, lakes, rivers, and oceans, or you can take them at home in a tub if you are a master at it. Ensure that the water is cold enough to provide the desired therapeutic effects. 

Prepare Properly

Before entering the water, prepare yourself mentally and physically. Dress appropriately to reap the maximum benefits of cold plunge, such as a swimsuit, which is perfect for the situation. If you are considering the cold plunge outside, consider the ambient temperature and wind chill factor, and dress accordingly to stay warm before and after the plunge. 

Start Slowly

If you are new to cold plunges, start with short sessions and gradually increase the duration as the body adjusts. On top of this, listen to your body and avoid over-exposure. 

Control Your Breathing

As you enter the cold water, focus on controlling your breathing to help manage the initial shock of the cold water. Take a slow and deep breath through your nose and out your mouth, gradually allowing your body to adapt to the cold sensation. 

Immerse Yourself Completely

Once you are ready, immerse yourself completely in the cold water, ensuring your entire body is inside. Take your time to adjust to the temperature and focus on breathing and relaxing your body. 

Stay Safe

While cold plunging offers numerous benefits, it is essential to know the risk factors associated with it. Pay attention to the signs your body is giving, such as numbness and breathing difficulty. 

Warm Up 

After completing the cold plunge, warm up your body immediately to prevent a rapid drop in body temperature. Wipe off all the water from the body with the help of a towel and put on warm clothing or cover yourself with a blanket. 

Hydrate Your Body

Drink plenty of fluids, such as water or herbal tea, to stay hydrated and recover the lost fluids after the cold plunge. 

Now that you have learned the benefits of the cold plunge and how to do it, it is necessary to know its potential risks. 

Potential Risks Of Cold Plunge

There are no such side effects of cold plunge, but if you do it for more than the usual time, which is three minutes, there may be side effects. 

• Hypothermia – a condition characterised by a dangerously low body temperature. 
• Frostbite – a situation in which skin and underlying tissues freeze. 
• Cold Shock Response – a physical reaction characterised by gasping, rapid breathing, increased heart rate and elevated body temperature. 
• Increased Heart Rate & Blood Pressure 
• Respiratory Issues – asthma or bronchitis. 
• Skin Irritation – a condition in which skin gets irritated, dry or inflamed. 

From improved circulation to reduced inflammation, the benefits of cold plunge are extensive and diverse. Before incorporating it into your lifestyle, know the correct way to perform it and the potential side effects to avoid the risks.