7 Proven Health Benefits of Cold Water Exposure
Photo by Šárka Jonášová on Unsplash.
Reading time: 9 minutes
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Why Cold Water Therapy is More Than Just a Trend
Cold water immersion therapy is rapidly gaining popularity due to its proven health benefits, but is it a lasting practice or just a fleeting trend? This practice dates back several millennia, originating in ancient cultures such as the Egyptians, Romans, and Greeks. It is also documented in Norse and Viking culture, as well as in traditional Chinese medicine. Various cultures have historically engaged in cold water exposure for its perceived physical and mental benefits.
But does this practice hold up to today’s scientific standards? Cold water exposure, popularized by figures like Wim Hof and neuroscientist Andrew Huberman, is now recognized for its significant mental and physical health benefits.
In today’s article, discover 7 compelling benefits of cold water immersion. These benefits are derived from doctor Mark Harper’s latest book “Chill: The Cold Water Swim Cure”. We hope these takeaways inspire you to take the plunge and start experiencing the benefits of cold water exposure. Additionally, I will share my personal experience of practicing this for over six months.
7 Scientifically-Backed Benefits of Cold Water Exposure from Dr. Mark Harper’s Book ‘Chill’
1) Cold Water Therapy Reduces Anxiety and Depression Naturally
The author found that their Chill Therapy program significantly improved the mental health of participants, with benefits lasting several months after the course had ended. The intense physical stimulus of cold water immersion helps distract from anxious thoughts and overthinking, offering a respite from anxiety cycles. After emerging from cold water, individuals often experience a significant mood shift, transitioning from anxiety and stress to feelings of excitement and happiness. This sense of joy and achievement fosters a positive self-image and equips us with greater confidence to handle everyday challenges. Additionally, there is significant evidence supporting the benefits of being near blue spaces—such as oceans, lakes, and rivers—is linked to enhanced well-being and a lower risk of depression. Interacting with these blue spaces improves mental health, reduces stress, and promotes physical activity.
2) Cold Water Exposure Builds Mental and Physical Resilience
Resilience is the ability to adapt well in the face of adversity, trauma, tragedy, threats, or significant sources of stress. Moderate and intermitent exposure to cold helps us withstand stress, producing positive benefits and boosting our confidence and capacity to handle future challenges. In medical terms, this process is known as hormesis, an adaptive response of cells and organisms to moderate and intermittent stress.
3) Cold Water Immersion Induces Deep Meditative States for Enhanced Mindfulness
Immersing ourselves in cold water forces us to focus entirely on the present moment, grounding us and silencing our mind's inner dialogue and thought patterns. This shift in focus helps reduce mental clutter, promoting a sense of peace and clarity. Cold water immersion promotes a deep meditative state, enhancing mindfulness, mental clarity, and concentration, while fostering a greater sense of overall well-being. Additionally, being in a state of mindfulness can lead to reduced stress levels and an improved mood.
4) Cold Water Therapy Fosters Strong Community Bonds and Social Connections
Cold water exposure inherently involves a social aspect because it's not recommended to do it alone. The connection found with fellow swimmers or plungers is heightened by the shared experience and everyone’s reliance on each other. We not only enjoy this challenging experience together but also ensure each other's safety. Research shows that forming and maintaining positive social relationships through cold water activities can increase survival rates by up to 50%. In contrast, poor social relationships correlate with a 29% increase in cardiovascular disease and a 32% increase in strokes.
5) Cold Water Exposure Revitalizes Both Body and Mind: A Refreshing Reset
Practitioners of cold water therapy often report a profound sense of renewal and revitalization. Whether you are stuck in a mental rut or experiencing mild seasonal affective disorder (winter blues), plunging into cold water can provide a refreshing reset. In our increasingly indoor and screen-focused lives with reduced social interaction, discovering activities that offer a rejuvenating reset can be beneficial for our modern lifestyles.
Photo by Vidar Nordli-Mathisen on Unsplash.
6) Cold Water Therapy Supports Lifestyle Medicine and Chronic Illness Management
Medical professionals are increasingly recognizing the value of lifestyle changes and natural interventions in treating chronic lifestyle-related illnesses, such as cardiovascular disease, hypertension, obesity, type 2 diabetes, cancer, and mental health disorders. These issues often stem from poor diet, physical inactivity, excessive alcohol consumption, and smoking. Consider the following examples of how cold water exposure can help us prevent and manage various chronic lifestyle-related illnesses:
Cardiovascular health: Cold water exposure enhances circulation by causing blood vessels to constrict and then dilate, improving blood flow and reducing blood pressure.
Obesity and type 2 diabetes: Cold water exposure increases metabolic rate by stimulating brown fat, which burns calories to generate heat, aiding weight management and improving insulin sensitivity.
Mental health: Cold water exposure releases endorphins and adrenaline, boosting mood and reducing symptoms of depression and anxiety while building mental resilience and reducing stress.
Cancer: While not directly proven to prevent cancer, cold exposure can enhance overall health and immune function, potentially reducing cancer risk through improved immune response and reduced inflammation.
7) How Cold Water Therapy Enhances Immune Function and Reduces Inflammation
Cold water exposure strengthens immune function through multiple mechanisms that bolster the body's defenses. The cold stimulus activates the sympathetic nervous system, releasing adrenaline and noradrenaline, which temporarily heighten immune activity. This process includes stimulating the production of white blood cells, especially lymphocytes crucial for fighting infections. Additionally, cold exposure activates the vagus nerve, reducing chronic inflammation and balancing the autonomic nervous system. These combined effects improve immune function, potentially reducing illness susceptibility and promoting overall well-being. Moreover, regular cold water exposure trains the body's nervous system to manage everyday stresses more effectively without “overreacting”, further supporting immune resilience and maintaining optimal health.
Ready to take the plunge?
Expect your initial plunges to be uncomfortable.
As you enter the water, the cold will engulf every inch of your body. If the water is below 68°F (20°C), the blood vessels that run in our skin shut down completely to insulate our body’s core from the cold. This causes the skin to appear red, due to trapped oxygen in these blood vessels. At the same time, adrenaline and noradrenaline are released, increasing heart rate and blood pressure. Cold water also affects breathing, initially causing a large, involuntary gasp followed by rapid breathing (hyperventilation). Additionally, some individuals may also feel the urge to urinate. Despite these discomforts, as we’ve seen, This stress can significantly benefit your health.
Ready to Transform Your Health with Cold Water Exposure?
If you're eager to take the plunge, the book this post is based on provides comprehensive guidance on getting started, how to take the necessary precautions, and how to fully benefit from this wonderful, transformative process. In addition, it showcases stories of individuals with diverse conditions—such as chronic pain, migraines, fibromyalgia, autoimmune diseases, PTSD, depression, and other mental health disorders—who have experienced remarkable improvements by integrating cold exposure into their daily routines.
My Personal Journey with Cold Water Exposure: 6 Months of Transformation
On January 1, 2023, I took my very first cold plunge in my local river. Since then, I've been pleasantly surprised by the benefits that such a simple and brief activity can provide. Initially, I approached it casually, going with a friend or occasionally with my partner. At first, I didn't delve deeply into research; instead, I adopted a "go with the flow" mentality, reassuring myself that if it became too uncomfortable, I could exit the water at any time.
The initial moments in the cold water were indeed intense, with a strong hyperventilation response that lasted for about 30 seconds. However, as I persisted, I noticed a significant shift. By the 60-90 second mark, a sense of calm and confidence began to replace the initial shock, making the experience more manageable and empowering, even enjoyable.
Cold water immersion therapy truly forces you to focus on the present moment, offering unavoidable mindfulness benefits. During those initial seconds of shock, it's impossible to think of anything else—a sensation akin to meditation. As I learned to control my breathing, achieving that empty-headed clarity became deeply satisfying, akin to the calm achieved through meditation. Yet, what I cherish most about this practice is its philosophical aspect. Consistently subjecting my body to adversity and conquering it can be a powerful ritual that sets a positive tone for the day, fostering peace of mind and enhancing the overall confidence that I can overcome future challenges.
Personally, the strongest benefits I've experienced include a noticeable reduction in my baseline levels of worry, anxiety, and stress, leading to an overall improved mood and less frequent mood swings throughout the day. The invigorating sensation after a cold water plunge can last for hours, providing a natural and sustained energy boost. As the temperatures warm with summer's arrival, I find myself unexpectedly missing the invigorating embrace of cold water. Although I continue to take cold baths, it doesn't quite replicate the outdoor cold water immersion experience, were you feel connected with nature.
I have experienced a few minor downsides; the prolonged exposure to cold water sometimes leads to dry skin, particularly on my hands, necessitating more frequent use of moisturizers. I've also noticed a slight decrease in overall flexibility, which I try to counteract with evening stretching routines. However, the benefits far exceed these minor downsides for me, and I can’t wait to tackle the next cold plunging season.
Enjoyed this post? Don’t miss our post on 8 longevity lessons from Netflix’s Blue Zones show or 30 powerful life lessons for success, health, and happiness.
Disclosure
Before jumping into a cold ocean, river, or lake nearby it is important to consider the following disclosure. Despite the excitement around this topic and the increasing evidence uncovered, in my view the state of research in this area is still rather limited compared to other, more established fields of research. It is important to always evaluate your personal health conditions and to consult with your medical doctor when in doubt about whether you should engage in cold water exposure. That said, there are plenty of reasons to be excited about taking the plunge and an ever-increasing body of empirical evidence supporting the health benefits of taking the plunge.
