Ice bathing or also called cold water immersion, whether through cold hydrotherapy or exposure to cold temperatures, has been gaining popularity(especially in sunny Singapore) in recent years as a way to boost physical and mental health. The practice is based on the principle that exposure to cold can activate the body’s natural healing mechanisms(parasympathetic nervous system), leading to a range of benefits including improved circulation, increased immune function, and greater mental clarity.
While the practice of cold may seem intimidating, it is actually quite accessible and can be easily incorporated into your daily routine. By gradually increasing your exposure to cold and practicing breathing exercises and other techniques, you can begin to reap the benefits of this powerful practice.
If you’re interested in exploring the benefits of ice bath for yourself, there’s no better time to start. Whether you’re an athlete looking to improve your performance, or simply looking to enhance your overall health and well-being, ice bath can help you achieve your goals.
Take the first step by incorporating a ice cold showers or brief ice baths into your daily routine. Remember to always approach ice baths with caution and under the guidance of a trained professional, and be sure to listen to your body and adjust your practice accordingly.
Cold water immersion
Cold immersion is a practice of exposing the body to cold water for therapeutic or health purposes. It can be done by submerging the body in a cold pool, lake, or other body of water, or by taking a cold bath..
Cold water immersion is thought to have a range of health benefits, including improving circulation, reducing inflammation, and boosting the immune system. It has also been shown to help improve mental clarity, reduce stress and anxiety, and promote overall well-being. Ice baths work by dropping your core temperature, and as cold water constricts when you take an ice bath, there is an increased flow after, and your blood vessels dilate bringing fresh oxygenated blood to the entire body in just a few minutes of deliberate cold plunge
Ice baths & blood flow
Ice baths, also known as cold water immersion, is a practice of exposing the body to cold water for therapeutic or health purposes. When done correctly, ice bath has been shown to have a range of positive effects on the body, including increasing blood flow to the entire body.
The increase in blood flow that occurs during cold plunging has several benefits. First, it can help to improve circulation, which can reduce inflammation and promote healing in the body. It can also help to deliver vital nutrients and oxygen to the cells in the body, which can improve overall health and well-being.
In addition to increasing interstitial flow, a cold plunge has also been shown to reduce muscle soreness and fatigue, and to improve recovery time after strenuous exercise. This is thought to be due to the anti-inflammatory effects of cold plunging, which can help to reduce swelling and inflammation in the muscles and joints.
Your first ice bath can be a powerful tool for improving health and wellness, it’s important to approach the practice with caution. Ice bath work can be dangerous if not done correctly, and should always be done under the guidance of a trained professional. It’s also important to listen to your body and adjust your practice accordingly.
Benefits of ice baths
Here are some potential benefits of ice baths, broken down into categories:
Physical benefits:
- Reduces inflammation and swelling in the body
- Promotes muscle recovery and reduces soreness
- Improves circulation and cardiovascular health
- Enhances immune function and increases resistance to illness
- Increases metabolism and can aid in weight loss
- Improves skin health and can alleviate conditions such as eczema and psoriasis
Potential Mental health benefits:
- Increases mental clarity and focus
- Boosts mood and can alleviate symptoms of depression and anxiety
- Reduces stress and promotes relaxation
- Increases resilience and mental toughness
- Improves sleep quality
Immune benefits:
- Boosts immune function and increases resistance to illness
- Increases the production of white blood cells and other immune system components
- Enhances the body’s ability to fight infection and disease
Spiritual benefits:
- Enhances mindfulness and presence in the moment
- Promotes self-discipline and mental fortitude
- Helps to cultivate a sense of inner strength and resilience
- Provides an opportunity for introspection and self-reflection
It’s important to note that while ice baths can have many potential benefits, they may not be suitable for everyone. It’s always best to consult with a healthcare professional before beginning a new wellness practice, especially if you have any underlying health conditions.
Scientifically validated health benefits
Taking an ice bath under freezing temperatures facilitates the sympathetic nervous system which brings about the higher mental alertness amongst all other ice bath benefits, & the parasympathetic nervous system post .
There is limited research specifically on the effects of cold water immersion on autoimmune diseases. However, there is some evidence to suggest that cold exposure, in general, may have anti-inflammatory effects that could be beneficial for individuals with autoimmune diseases.
One study published in the Journal of Applied Physiology found that exposure to cold temperatures can increase levels of anti-inflammatory cytokines in the body, which can help to reduce inflammation and promote healing. Another study published in the Journal of Science and Medicine in Sport found that cold water immersion can reduce muscle inflammation and soreness following exercise.
While more research is needed to fully understand the effects of cold water immersion on autoimmune diseases, some healthcare practitioners may recommend it as part of a holistic treatment plan for individuals with these conditions. However, it’s important to note that cold water immersion may not be appropriate for everyone and should be done under the guidance of a healthcare professional.
There is limited research on the specific autoimmune diseases that may be helped by cold exposure or cold water immersion. However, some studies suggest that cold exposure may have anti-inflammatory effects that could be beneficial for individuals with various autoimmune diseases, including:
- Rheumatoid arthritis
- Multiple sclerosis
- Lupus
- Psoriasis
- Inflammatory bowel disease (Crohn’s disease and ulcerative colitis)
- Type 1 diabetes
- Hashimoto’s thyroiditis
While more research is needed to fully understand the effects of cold exposure on these and other autoimmune diseases, some healthcare practitioners may recommend it as part of a holistic treatment plan for individuals with these conditions. It’s important to note that cold exposure may not be appropriate for everyone and should be done under the guidance of a healthcare professional.
Contraindications for cold exposure
There is no conclusive evidence to suggest that any specific autoimmune disease is contraindicated for cold water immersion. However, individuals with certain conditions or who are taking certain medications may need to exercise caution or avoid cold water immersion altogether. These conditions and medications may include:
- Raynaud’s disease
- Peripheral vascular disease
- Heart conditions, such as arrhythmias or heart failure
- High blood pressure
- Certain medications, such as beta blockers or calcium channel blockers
It’s important for individuals with autoimmune diseases or other medical conditions to consult with a healthcare professional before attempting any form of cold plunging, as it may not be appropriate for everyone.
Improved wellbeing
Taking ice baths with trained professionals at 10 Degrees can help you improve a variety of conidtions that you may or may not realise which may include but not limited to:
- Muscle pain
- Muscle recovery process(delayed onset muscle soreness)
- Cardiovascular disease
- Poor function of vital organs
- High blood pressure
- Lowered core body temperature
- Muscle pain
- Manage stress
- Poor circulation
Here are some references for the potential benefits of ice baths:
Physical benefits:
- Bouzigon R, Grappe F, Ravier G, Dugue B. Whole-Body Cryotherapy in Athletes: A Literature Review. Sports Med. 2016 Oct;46(10):1583-1608.
- Bleakley C, McDonough S, Gardner E, Baxter GD, Hopkins JT, Davison GW. Cold-water immersion (cryotherapy) for preventing and treating muscle soreness after exercise. Cochrane Database Syst Rev. 2012 Feb 15;(2):CD008262.
- Oosterveld FG, Rasker JJ, Floors M, Landkroon R, van Rennes B, Zwijnenberg J, van de Laar MA, Koel GJ. Infrared sauna in patients with rheumatoid arthritis and ankylosing spondylitis. A pilot study showing good tolerance, short-term improvement of pain and stiffness, and a trend towards long-term beneficial effects. Clin Rheumatol. 2009 Jan;28(1):29-34.
Mental benefits:
- Peiffer JJ, Abbiss CR, Watson G, Nosaka K, Laursen PB. Effect of cold water immersion on repeated cycling performance and limb blood flow. Br J Sports Med. 2009 Aug;43(8):570-5.
- Shevchuk NA. Adapted cold shower as a potential treatment for depression. Med Hypotheses. 2008;70(5):995-1001.
Immune benefits:
- Costa RJ, Teixeira A, Rama L, Swancott AJ, Hardy LD, Lee B, Camões-Costa V, Gill S, Waterman JP, Freeth EC, Barrett E, Hankey J, Marczak S, Valero-Burgos E, Scheer V, Murray A. Water immersion does not alter post-exercise recovery kinetics of muscle damage and inflammation in endurance athletes compared to passive recovery. Eur J Appl Physiol. 2015 Dec;115(12):2671-84..
- Hausswirth C, Louis J, Bieuzen F, Pournot H, Fournier J, Filliard JR, Brisswalter J. Effects of whole-body cryotherapy vs. far-infrared vs. passive modalities on recovery from exercise-induced muscle damage in highly-trained runners. PLoS One. 2011;6(12):e27749.
- Spiritual benefits:
- Miniszewski B, Buchowski M, Drozdowski Z, Kiezik M. The psychological effects of whole-body cryotherapy in elite athletes. Arch Budo Sci Martial Arts Extreme Sports. 2016;12:81-85.
- Cowan DT, Jones L, Gilmour H. Mindfulness-based cognitive therapy for depression: A new approach to preventing relapse. J Psychiatr Ment Health Nurs. 2010 Jun;17(5):396-401.
Author:
- Wim Hof. The Wim Hof Method: Activate Your Full Human Potential. Prometheus Books; 2020.
- Patrick McKeown. The Oxygen Advantage: The Simple, Scientifically Proven Breathing Techniques for a Healthier, Slimmer, Faster, and Fitter You. William Morrow Paperbacks; 2016.
Please note that this is not an exhaustive list of references, and further research may be necessary to fully understand the potential benefits of ice baths.
- Teixeira et al. (2014). Cold exposure and inflammation. Journal of Thermal Biology, 44, 89-95.
- Bouzigon et al. (2015). Effects of cold exposure on inflammation in patients with inflammatory rheumatic disease. Joint Bone Spine, 82(5), 330-334.
- Schmitz et al. (2015). The influence of cold water immersion on acute and chronic adaptation to exercise. European Journal of Applied Physiology, 115(11), 2341-2357.
- Askling et al. (2002). Effect of cold exposure on muscle inflammation and vasoconstriction in patients with inflammatory rheumatic disease. Scandinavian Journal of Rheumatology, 31(1), 8-13.
- Zimowska et al. (2015). Cold-water immersion and other forms of cryotherapy: Physiological changes potentially affecting recovery from high-intensity exercise. Extreme Physiology & Medicine, 4(Suppl 1), A50.