Cold exposure – what’s the hype all about?
Janani Balasubramanian
Content strategist and research-focused content writer with a keen eye for details. I enjoy strategizing and creating content that's impactful and adds value to the reader.
My childhood home in South India had a well with access to unlimited fresh water! I remember my father coming home from work on icy winter evenings and going straight to the backyard towards the well.
He would remove his work clothes and wrap a towel around his waist. He’d use a bucket tied to a long jute rope to collect cold water from the depth and pour it straight over his head.
I would be shivering just sitting and watching this act. He’d do this several times, dry himself, and get into clean home clothes.
Every evening, he would invite the little me to try this out, and I would shockingly refuse. Who in their best senses bathed in icy cold water when there was a water heater at home and deliriously comforting hot water was available on tap?
Fast forward a few decades, and everyone is now talking about cold exposure and ice-cold baths!
The idea is to expose your body to extremely cold water for a very short period to encourage the release of certain neurochemicals in the brain.
These neurochemicals, specifically norepinephrine and epinephrine, help instantly increase focus and energy levels.
Epinephrine and norepinephrine
Epinephrine or adrenaline and norepinephrine or noradrenaline are neurochemicals released when your body goes through a fight-flight response in highly stressful situations.
These chemicals help you stay focused, active, and attentive.?
Low levels of epinephrine and norepinephrine may cause anxiety, depression, migraines, sleep disorders, and low blood glucose levels.
Conversely, chronic high levels of these neurochemicals may cause high blood pressure, heart palpitations, and excessive sweating.
When your body goes into the fight-flight response mode, thanks to acute stress, these neurochemicals are released.
Ideally, after the stressful situation passes, the body must regulate the production of these chemicals. However, for most of us, stress is ongoing and chronic. As a result, we all have excess production of these neurochemicals.
Interestingly, many people may experience the symptoms of both excessive secretion and low secretion of these neurochemicals.?
How does that happen?
Initially, chronic stress leads to an excessive surge of epinephrine and norepinephrine all the time. Over time, the body gets immune to these neurochemicals and doesn’t respond well. This leads to the low-secretion symptoms over time.
Here comes the most obvious question – Doesn’t cold exposure cause a surge in your epinephrine and norepinephrine levels? Isn’t that harmful?
Chronic high levels of these neurochemicals bring their disadvantages.
However, cold therapy or exposure introduces your body to intense cold for just a few minutes. This instant surge of these chemicals may help you shake into focus and attention and get you ready to face the day’s challenges like a pro.
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?How cold should the water be?
Andrew Huberman, a very popular neuroscientist and podcaster, says that no set temperature works for everyone. You must find a temperature that makes you uncomfortable and shivery but is safe to get in.
He suggests starting with cold showers in your bathroom and progressively graduating to ice-cold dips. As with everything, you get used to the process over time, and your resilience builds.
How long?
You could start with 30 seconds initially and up to 4-5 minutes of exposure daily. Needless to say, if you have existing health conditions like high blood pressure or heart disease, please talk to your healthcare provider before trying this out.
Studies that back cold exposure
Effects of cold exposure on the physical composition and life satisfaction levels of soldiers
A 2023 study (1) published in BMJ Mil Health analyzed the effects of cold exposure on the physical composition and life satisfaction levels of soldiers.
Forty-nine soldiers were recruited and underwent cold exposure for eight weeks. Anxiety levels due to cold exposure, life satisfaction levels rated in self-filled questionnaires, and general body composition were measured before and after.
This study reports that the soldiers did not show increased anxiety levels due to cold exposure. Their sexual and health satisfaction levels increased post-exposure, and there was a reduction in abdominal fat levels (5.5%) and waist circumference (1.3%).
Health effects of cold water exposure
A 2022 study (2) examined the effects of cold water exposure by analyzing 104 relevant published studies. The infographic below will give you the high points of the study.
?This study concludes that cold water exposure may protect against cardiovascular diseases, obesity, and certain metabolic diseases.
Takeaways
Other proven benefits of cold exposure may include reduced swelling and inflammation, weight loss, better physical recovery, and improved immunity.? Science definitely says cold exposure has its own health benefits, and a lot of people are trying it out.
However, cold exposure can be risky when extended beyond a period of time. So, know the science behind it, talk to your doctor, and most importantly, stop if you notice any signs of extreme discomfort.
References
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