Two months ago we discussed the process of hormesis, during which your body is able to turn brief exposures of a controlled stressor into a positive experience and improve resilience within the body. Hormetic practices include activities such as hot/cold exposure, high intensity interval training, and intermittent fasting. Back in August we explored the many benefits of sauna/heat exposure. This month, we’re going to take a “deep dive” into cold water immersion – commonly referred to as a “cold plunge”.  Cold plunges have boomed in popularity over the past few years, and not just among elite athletes or fitness influencers.

Let’s be real for a moment – it’s not fun to immerse yourself in cold water, especially when the weather outside is cold. In fact, it may be the last thing you would ever want to do. As cold plunges grow in popularity, the science is starting to show a myriad of health benefits should you choose to incorporate this into your wellness routine. Let’s “dive” in to some of the benefits that cold water immersion offers.

• Reduced Inflammation & Soreness → Perhaps the best-known benefit of cold plunges is how they help reduce inflammation and sore muscles after a strenuous workout. During intense physical activity (i.e. lifting weights), your muscles experience micro-tears which lead to inflammation and soreness. By immersing the body into cold water, this leads to what we call vasoconstriction, which reduces blood flow to the muscles, thus hindering the inflammatory process. When you exit the water, vasodilation occurs, leading to increased blood flow to the muscles which accelerates healing and recovery.

• Improved Mood → I personally feel great after a cold shower. I never look forward to it or even really enjoy it while it’s happening, but I always feel great afterwards. Research suggests that this may be due to the endocrine system’s increased production of endorphins, dopamine, & norepinephrine, which all act to boost mood and improve alertness.

• Immune System Boost → Some research is starting to show that regular cold water immersion has a beneficial effect on your body’s immune system by increasing white blood cell production. One study found that participants who were exposed to a bacterial infection exhibited fewer symptoms when they practiced cold water immersion therapy. Having a well-tuned immune system is important to maintaining a state of wellness. 

• Enhanced Resilience & Stress Tolerance → Let’s face it – it’s not easy to subject yourself to ice-cold water. In fact, it challenges you mentally as much as it does physically. Immersing yourself in cold water forces you to do something hard, focus on your breath, and overcome the temporary discomfort. Repetitive small doses of this cold exposure blunts your body’s fight/flight response, increasing your resilience and tolerance of that stressor. Doing hard things increases your mental toughness, and this mental toughness can translate to other areas of your life, improving your ability to stay calm and relaxed in otherwise stressful situations.

• Increased Metabolic Function → Another awesome result of cold water immersion is an increased metabolic rate. It is estimated that your metabolic rate can increase up to 5x the resting level following your cold plunge. This is due to the activation of brown adipose tissue, which generates heat and helps regulate body temperature. Another awesome function of brown adipose tissue is to regulate glycemic control and increase insulin sensitivity.

• Improved Circulation → We touched on this a bit earlier, but another great benefit of cold water immersion is the effect it has on your circulatory system. When you get in the cold water, your blood vessels constrict and reduce blood flow. Once you get out of the water, the heat has a dilatory effect on your blood vessels, thus increasing blood flow. Alternation of heat and cold will improve efficiency within your circulatory system, thus promoting cardiovascular health.

So now that we know how great cold plunging is for your health, how do we get started? I recommend starting slow – begin with a time 30 seconds and gradually work your way up to 2 minutes over time. If your gym does not have a commercial grade cold plunge (most don’t – yet), your bath tub at home filled with cold water and some ice will be sufficient. You want the water to be somewhere between 50 – 59° F. Another way to start introducing your body to cold water is a cold shower. This is my preferred method. After getting out of the sauna, I immediately jump into a cold shower to take advantage of all of the cardiovascular benefits it offers. If you’re not ready to go straight for the cold shower, you can turn the temperature down for a minute or two after your normal warm shower. I must note that as with anything, safety is key. This is why the shower method is a great way to get started. You can always shut off the cold water at any point in time, and it’s safer than swimming in a cold lake by yourself. 

Cold water exposure is more than just a wellness trend – it’s a powerful tool that can enhance recovery, improve performance, boost mood, and promote overall vitality. Whether you’re jumping into a cold plunge or taking cold showers, it will have a positive impact on your body.  Like most good habits, the hardest part is simply getting started. As you gradually incorporate this practice into your wellness routine, you’ll unlock the many benefits it offers.

Dr. Wade Bemis

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