19 Cold Therapy Benefits (Backed By Science)

Every morning, I reluctantly drag myself out of bed, stumbling towards my backyard, where my ice bath awaits me.

But why the icey plunge? Am I just following the latest TikTok trend? Or am I trying to be like Wim Hof? Perhaps a bit of both.

Beyond the allure of a cold-loving iceman like Wim, research points to a more profound truth: it isn’t just a fad but the foundation for holistic healing.

Join me as we delve into the icy depths and uncover 19 Cold Therapy Benefits.

What are the 19 Cold Therapy Benefits?

1: Enhances Mental Health

Cold water immersion is also a gateway to enhanced mental health. Activities like ice baths or cold showers have been revealed to impact stress levels and overall positivity significantly.

Cold water therapy methods may not be fun while you use them, but your brain will thank you later. A study written in 2008 speaks to how it can affect one’s mood. Take advantage!

2: Increases Lymphatic Circulation:

Braving a cold temperature does more than alleviate shoulder pain; it also turbocharges the lymphatic system.

The network of vessels is crucial for removing waste and fighting off infections.

The cold stress boosts circulation, aiding in this process. Give your lymphatic system a helping hand by embracing the extreme cold!

3: Activation of Brown Adipose Tissue

Wondering how to boost the brown fat cells in your body? Increasing brown fat (adipose tissue) can benefit weight loss and enhance calorie burning. Here’s how you can encourage your body to have more brown fat:

• Chill Out: Brown fat kicks in when the mercury drops, kicking in just as you’re about to shiver. Consider dialling down your home’s heating, embracing cold showers, or trying a cold plunge tub. These chilly experiences might prompt your body to ramp up its brown fat production, increasing your calorie-burning power.

4: Improves Skin and Hair Health

One study, written in 2022, discusses the benefits of cold water and its relationship with skin and hair.

By taking cold showers and jumping into our ice baths, our pores and cuticles are tightened, reducing the risk of clogging and enhancing the appearance of the skin and hair.

So, if you’re trying to impress a special someone, dive into a bucket of ice (lol).

5: Reduces Inflammation and Muscle Soreness

Inflammation and muscle soreness are byproducts of physical activity, so if you are into sports, studies show ice baths or cold water immersion therapy reduce inflammation and offer a natural way to soothe muscles.

I know that after a week of lifting weights, an ice bath is like Mother Nature’s natural remedy. One thing to note is when lifting weights with the aim of gaining muscle mass, we should not immense ouselvs into cold water up until 6 -8 hours later. We need our muscles inflamed in these hours so we can grow!

6: Cold Water Immersion Boosts the Immune System

Cold therapy, through frigid water immersion, is not just a test of willpower; it’s also a science-backed method to sharpen your body’s defence mechanisms.

Your immune cells are jolted with each plunge, priming them for battle. Research suggests that the shock can stimulate the increase in white blood cells, where the value is found.

7: Improves Blood Circulation

We first contract and then expand when we expose ourselves to cold temperatures. As a result, we experience better blood flow, meaning nutrient-rich blood can be moved around our bodies.

So next time you are shivering in your clod plunge, remember: You are giving your blood vessels a workout; they will thank you later!

8: Lowers Body Temperature Efficiently

We need to take a chill after rigorous exercise or in hot climates. Literally!

Ice baths or cold showers can help lower core temperature quickly; this is always a natural delight after a workout as it helps regulate our core temperature.

9: Pain Relief

Cold therapy, including cold water exposure, is a scientifically backed method for pain relief.

Whether it is alleviating delayed onset muscle soreness or shoulder discomfort, the benefits of cold water can work wonders.

Although we might think it as simple as jumping in and getting out, there are plenty of do’s & dont’s we should follow.

10: Increases Metabolic Rate for Weight Loss

When cold, our bodies have to work harder to stay warm. This happens when we take cold showers or sit in ice baths.

This study shows that the effort our bodies make to try to stay warm actually speeds up how fast we burn calories. Give your metabolism a bottle boost; it may help you get into those jeans again. Who knows?

11: Enhances Sleep Quality

When our body’s core temperature is lower, we can get to sleep. Why do we sometimes wake up with a leg out of the bed?

Andrew Huberman speaks to this and states this is because it’s us trying to lower our body temperature. So, if you are ever having issues catching a few Z’s, take a cold plunge two hours before.

12: Boosts Sympathetic Nervous System Activation:

Cold therapy triggers a cold shock response, making it more alert and focused. This is called the ‘sympathetic nervous system‘. It’s like your body alarm saying, stay awake and prepare for action. When cold, this system kicks in and gears, giving you a boost of energy and allowing you to concentrate better.

13: Enhances Resilience to Stress:

When you get used to the cold, your body eventually learns how to deal with the shock and the stress.

This means you might not feel as stressed by other life challenges after swimming in cold water regularly. It’s like teaching your body to be stronger.

Less stress, more success.

14: Improves Cardiovascular Health:

Cold water therapy isn’t just about the thrill; as we have learned, studies show that the moment you’re plunged into a bath, your heart kicks into high gear, pumping more vigorously to keep your body warm.

This is like a workout session for your heart, strengthening it over time. Embrace the cold stress!

15: Encourages Detoxification:

Cold water exposure might seem like a shock to the system, but it’s like hitting the fast-forward button on your body’s natural detox process.

Studies show that shivering and shaking from the cold is your body’s way of turning up the heat. This metabolic boost isn’t just heating up your body; it’s also getting rid of toxins. Embrace the chill, but ensure you’re doing it for the right amount of time—it’s your shortcut to detoxification!

16: Enhances Physical Performance Recovery:

Cold water therapy post-exercise isn’t just a bold move; it’s intelligent for speeding up recovery. The cold exposure helps reduce muscle soreness, making your comeback quicker and less painful!

It’s like the reset button, a brief shiver for a faster return.

17: Stimulates Hormone Production:

Cold water exposure triggers the release of a cocktail of beneficial hormones, like adrenaline and endorphins. This boost can help elevate your mood and overall resilience to life.

So, if you’re in a sluggish mood, dip in cold water and see how your day goes. In my experience, it’s better than a night at the bar!

18: Reduces Blood Pressure:

Studies indicate that cold water immersion may be the key to dialling down high blood pressure. This exposure to the cold works as a remedy by stimulating your body’s response to the cold, leading to improved circulation and cardiovascular health.

As your body acclimatizes to the cold, your heart becomes more efficient, potentially lowering blood pressure over time.

19: May Improves Nutrient Delivery

Increased blood flow around the body, alongside allowing the blood vessels to expand, pushes more blood around the body, thus delivering nutrient-rich blood to all the essential parts of the body.

Conclusion

In conclusion, diving into cold therapy isn’t just about embracing the chill; it’s about unlocking a catalogue of different benefits that extend far beyond the first initial shock. Each icy plunge is a step towards holistic well-being, from mental clarity to improved skin.

So, whether you are trying to channel your inner Wim Hof or simply looking to turn the page on health, this isn’t just a sensation; it’s an avenue to vitality. Embrace the freeze.