Inflammation & Cold Plunging
Inflammation, cold plunging, and the holidays - let that cold water go to work! What are the benefits of cold plunging, how often should we do it, and how does it impact our health?
Why would I want to get colder?
During the holidays this year have a positive plan to focus on staying healthy, active, and improving energy. Cold Water Plunging could be your key to success.
There are many benefits to specific cold exposure and duration of cold exposure to the body:
- reduces inflammation and pain
- supports immunity
- reduces oxidative stress and slows down aging
- blood glucose and insulin regulation
- prevention of cognitive decline
- supports the treatment of mental health conditions
- increases resilience, focus, and attention
- fat-loss and weight loss treatment
- support for autoimmune conditions
- treatment of Hypothyroidism
- improves circulation and heart health
- muscle recovery
After exercise, it cools the body fast, lessens muscle soreness, allows faster recovery, and lowers inflammation and oxidative stress associated with strenuous exercise.
It causes blood vessel constriction and vasodilation, reducing blood flow to allow healing. Shivering thermogenesis and non-shivering thermogenesis also release cardiopulmonary adaptogens such as adrenaline.
There are different types of cold exposure: cold water immersion/plunging (Below 59°F (15°C), Local cryotherapy, and Whole-body cryotherapy (a few minutes -289°F (-178°C).
The act of “Shivering” from cold exposure activates the specific peptides and genes associated with fat metabolism. For example, cold exposure releases the polypeptide hormone called Irisin from muscles and fat cells involved with the browning of white fat, which makes it more metabolically active.
Cold exposure increases or upregulates gene expression of thermogenic heat-producing Uncoupling Protein UCP genes. Specifically, exercise combined with cold exposure may increase the expression of UCP1, UCP2, and UCP3, which release heat, brown white adipose tissues, and protect cells from oxidative stress. It also reduces appetite and improves inflammation from adipose tissues and inflammation associated with insulin resistance
Our genetics also play a role in our better response to cold and our ability to maintain and increase body heat. For example, individuals with the ACTN3 XX may increase and maintain body heat temperature in response to cold via skeletal muscle slow-acting fiber twitch rather than the browning of white adipose tissue.
With the holidays often being exciting but also mentally and emotionally draining, exercise and cold exposure can support healthy cognitive function. Cold exposure may increase Brain-Derived Neurotrophic Factor BDNF and improve neuroplasticity and cognitive function. It also boosts norepinephrine, which may increase focus, reduce depression, and boost mood.
What types of exposures can you do;
- Cold showers are by definition around 60-70°F (15.5-21 °C) , Cold exposure to air of around 59F-66 F/15-19 °C, ice baths are around 12-15 °C, while the coldest water immersion (very short) is at 39 F/4 °C.
How long should you be exposed to cold;
- You need to be uncomfortably cold for >11 min per week, 3-5 min ice bath. Consistency is key, and moving around is better than staying still
- Caution should be considered with individuals who are high histamine responsive and or suffer Raynaud’s