How healthy is cold therapy?
Cold therapy - the icy path to better health. But does it really deliver what it promises?
When it comes to innovative and radical health methods, cold training is currently very popular. Celebrities, competitive athletes and biohackers swear by the benefits of regularly immersing themselves in icy water or staying in cryogenic chambers . But how healthy is cold therapy really? And what does science say about it?
What is cold therapy?
Cold therapy, also known as cold exposure or cold training, involves various methods that involve exposing the body to extremely low temperatures. The most common forms include ice baths, cold chambers (cryotherapy) and even cold showers. The goal is to stimulate the body to certain positive reactions through the cold stimulus.
The benefits of cold therapy
Anti-inflammatory and pain relief
One of the most well-known and documented benefits of cold therapy is its anti-inflammatory effects. When the body is exposed to extreme climate conditions, blood vessels constrict, reducing blood flow to the affected areas of the body. This can help reduce swelling and inflammation and relieve pain, similar to applying an ice pack to an injury.
Improved circulation and cardiovascular health
After exposure to cold, especially during short, intense sessions such as in a cryochamber, blood vessels quickly expand again, promoting blood flow. This alternation of constriction and expansion of blood vessels can improve cardiovascular health and strengthen the cardiovascular system.
Strengthening the immune system
There is evidence that regular cold training can strengthen the immune system. Studies have shown that people who are regularly exposed to cold temperatures have an increased production of white blood cells. These cells are crucial for fighting off infections and diseases.
Improving mental health
The shock the body experiences from immersing itself in cold water or entering a cold chamber causes the release of endorphins, the so-called feel-good hormones. These can increase feelings of well-being and reduce stress. Many people also report improved mood and increased mental clarity after regular cold sessions.
Dutch extreme athlete Wim Hof (also known as The Ice Man) swears by ice bathing and holds several world records for enduring extreme cold. He has developed his own method of withstanding the cold, which he teaches at workshops around the world.
The risks and precautions
Despite the numerous benefits, there are also risks to be aware of when doing cold training. Cold exposure can be dangerous for people with certain health problems, such as cardiovascular disease or respiratory disease, so it is important to consult a doctor before starting a cold training program.
Hypothermia
An obvious risk is hypothermia, which can occur when the body is exposed to extremely low temperatures for too long. This can lead to serious health problems, including frostbite and, in the worst case, organ failure.
Shock and heart problems
Sudden cold can cause shock, especially in people with existing heart problems. The abrupt drop in temperature can cause blood vessels to constrict quickly and place a great strain on the heart.
Skin damage
Prolonged exposure to extremely low temperatures can damage the skin. It is therefore very important not to exceed the recommended duration of cold application and to pay attention to the signals your body is sending you.
Slipping
Icy places where you can enter the water can be very dangerous. Lay out towels to avoid slipping when getting in or out.
Tips for safe cold therapy
If you want to enjoy the health benefits of cold training, there are a few basic rules you should follow:
Start slowly: Start with shorter sessions and gradually increase the duration and intensity to allow the body to get used to the cold. Cold showers help the body get used to ice bathing in water.
Don't start too late: It is often recommended to continue getting into the water weekly immediately after the bathing season. This way, the body is slowly trained to cope with the cold.
Listen to your body: Pay attention to your body's signals and stop the session immediately if you feel uncomfortable or in pain.
Keep your head and hands out of the water: these areas are sensitive and submersion is only suitable for professionals. Cold water in the ears, hands and toes can be very painful at first. Neoprene swimming shoes can therefore help on the feet. Since the body loses a lot of energy through the head, a hat can be worn during cold training.
Professional guidance: Especially when it comes to cryotherapy, it is advisable to be accompanied by experienced therapists.
Cold training can provide an impressive range of health benefits, from reducing inflammation to improving mental health. However, it's important not to underestimate the risks and proceed with caution. With proper preparation and a conscious approach, cold training can be a valuable addition to your health and wellness regimen.
