What happens during a Cold Plunge?
A cold plunge is exactly what it sounds like: “A cold bath is when a person immerses themselves in cold water.” Neil Paulwinsays DO, is a doctor specializing in longevity and regenerative medicine in New York.
“It can be in the bathtub, in the water, in the pool or even and the evil. To get the most out of cold diving, immerse yourself completely in cold water. It can be a cold plunge, in the sea or in any other water you have at your disposal.
After cooling off for a few minutes, you can gradually warm up by wearing dry clothing and drinking a hot drink if necessary, says Dr Polvin.
Although similar, cold immersion and cold therapy are not interchangeable. “A cold plunge is not the same as cold therapy,” says cosmetic dermatologist Ariel Osad, MD.
“Both are ways of exposing the body to the cold, but in different ways. Cryotherapy is considered cold therapy, which uses special rooms and exposes the body to very low temperatures, colder than cold immersion.
Liquid nitrogen is often used to create these low temperatures.
The benefits of Cold plunge
# Reduces inflammation
One of the most researched benefits of a cold plunge is its ability to reduce inflammation. “Cold shock can cause vasoconstriction, which is the closing of blood vessels to prevent inflammatory chemicals from reaching the area,” explains Dr Polvin.
Kuhlman says, “Cold plunge reduces inflammation in the body, and cold therapy helps reduce the production of pro-inflammatory cytokines and relieve symptoms associated with inflammatory conditions.” »
# Reduces chronic pain
Dr Polvin also says that because cold reduces inflammation, it can also help with chronic illnesses. He states that reducing inflammation can help alleviate chronic pain.
Putsov suggests that regular cold plunge use can significantly alleviate chronic pain or inflammation by providing natural anti-inflammatories throughout the body.
It reduces the production of pro-inflammatory chemicals and increases the production of anti-inflammatory chemicals. This can be especially helpful for conditions such as arthritis, as it reduces pain and improves joint mobility.
Fights redness, swelling and skin irritation.
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# Improves blood circulation
“Exposure to cold stimulates blood flow by narrowing and dilating blood vessels, thereby promoting cardiovascular health,” says Kuhlman. And why is it good?
“Acute cardiorespiratory changes can affect health indicators such as blood pressure, heart rate, and respiratory rate,” Massey says.
“It is likely that these acute changes could have more chronic consequences, which could lead to long-term improvements in circulatory health.” »
# Supports youthful skin
While a cold snap can’t turn back time, it does have anti-ageing benefits. Cold plunge, in particular, reduce the breakdown of collagen production and skin ageing, says Dr Ricomincia
# Improves physical performance
Cold water soaks positively impact muscle strength, promoting recovery, performance, and strength gains, especially after intense exercise, according to Kuhlman, citing research.
# It can improve your mood
According to Massey, soaking in the cold can also increase endorphin levels, making you feel good. According to Putsov, “You feel better [after a cold] because the cold shock causes the body to release endorphins, natural chemicals.”
# This can reduce stress
In addition to the mood boosters mentioned above, relaxation can also help reduce stress. “Exposure to cold, especially when combined with techniques like the Wim Hof breathing method, can reduce stress,” says Kuhlmann. “Controlled breathing and alertness during a cold have a positive effect on the autonomic nervous system.”
# May improve sleep
According to Dr. Another great advantage of Polvin is the reduction of stress. “A cold jump also stimulates the body’s stress response and recovery process, which improves sleep,” according to him.
# Reduces muscle pain
“Cooling down after exercise is great for sore muscles,” says Daniel McKenna, a popular New York fitness trainer and founder of the Irish Yank Association. Putsov agrees:
“Rest after a hard workout is like giving your muscles a new rest. Cold water relieves pain and you feel refreshed within an hour instead of 3-5 days.
# This can reduce fatigue
Not only will you sleep better and recover faster, but you’ll also feel more energetic, Dr. Ostad says, adding that a cold plunge can help reduce fatigue.
# It can strengthen the immune system
“There is evidence that cold exposure stimulates the immune system and can improve immune function,” Kuhlman says. Dr Polvin explains:
Immersion in cold water activates leukocytes, which are disease-fighting white blood cells in the body. “Cold injections stimulate the vagus nerve and calm the sympathetic nervous system.”
# It can improve mental health
A cold can also lead to better mood and fewer symptoms of depression and anxiety, Kuhlmann adds. “Contact with cold water activates the parasympathetic nervous system, causing the release of stress hormones that help reduce anxiety,” says Dr. Too. And for what it’s worth, Hailey Bieber says the cold has eased a lot of her anxiety.
Translation? Exposure to low temperatures, such as cold, allows the body to activate a special type of fat that burns calories to produce heat. This results in efficient metabolism and reduces the risk of high blood sugar, diabetes and/or atherosclerosis…
How to Cold Plunge
Are you ready to dive in? This is the tutorial. For best results, use Dr. Paulwin Wima Hof’s breathing technique.
He suggests, “Take 30 to 40 quick, deep breaths, and exhale through your mouth.” “Breathe deeply as you inhale and keep your lungs as empty as possible after you exhale.
Then take a deep breath and hold your breath for about 15 seconds. Repeat this three or four times.
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