Key Takeaways:
- Cold plunge is a practice of immersing oneself in frigid water for numerous health benefits.
- Cold plunging helps reduce inflammation and swelling, assists with muscle recovery and easing post-workout soreness etc.
The practice of immersing oneself in cold water temperatures, typically for some form of health benefit, is known as cold water therapy or cold-water immersion. Cold plunging is one component of this practise. According to Troy Russell, M.D., regional medical director of Primary360 at Teladoc Health, “people of all activity levels are experimenting with cold plunging as a non-pharmacologic means of [relieving] joint pain and inflammation.” According to Craig Van Dien, M.D., a physical medicine and rehabilitation specialist at Hackensack Meridian Health’s JFK Johnson Rehabilitation Institute in Edison, New Jersey, “Traditionally, athletes have used cold therapy to improve post-workout recovery.” He continues, “There has been increased interest among the general public, perhaps as a result of the alleged health benefits and wellness trends.
How can one participate in a Cold Plunge?
- Cold water immersion can be done in a variety of places, including indoor or outdoor tubs, tanks or plunge barrels that are particularly made for the purpose, neighbourhood spas, and even cold bodies of water.
- Dr Van Dien points out that while submerging yourself in a chilly body of water can be an exciting experience, there isn’t enough data to say that one area is better than another.
- According to several research, the ideal temperature range for cold plunges aimed at easing muscular stiffness is between 50- and 59-degrees Fahrenheit (10 and 15 degrees Celsius).
- The majority of participants report utilising water temperatures between 38- and 60-degrees Fahrenheit, but there are no set temperatures for cold plunges; rather, temps fluctuate depending on the user’s preferences.
- For those who are cold plunging for the first time, experts advise easing into the activity gradually to develop a tolerance for the subzero conditions.
- Beginners should aim for no more than 10 to 15 minutes of cold exposure. Experts points out that research often focuses on the frequency of cold plunges when assessing its health advantages, rather than the duration of each plunge, the length of the cold plunge can be increased as one develops a tolerance to the temperature.
- The amount of time spent submerged frequently depends on a number of variables, such as the water’s temperature and the subject’s level of comfort with the activity. Additionally, the time may vary depending on a person’s objective.
What are the benefits of a cold plunge?
Increases your level of energy
A cold plunge can be a healthy alternative to the espresso or warm tea that most adults require to start their day and snap out of their sluggish state. According to studies, swimming in cold water shocks the body and releases norepinephrine, which boosts our focus and energy.
Relieves muscular soreness
If you love to exercise a lot or are an athlete, cold water treatment is the solution to all of your body ache-related issues. Sport athletes have long used cold plunges as a form of rehabilitation since it speeds up the healing of their muscles. Your blood vessels constrict as you submerge your body in cold water, drawing blood closer to your organs. as you come to, your blood vessels expand, allowing better blood flow.
May lessen depression
Norepinephrine synthesis not only boosts energy levels, but some new research suggest that a shortage of this hormone can cause depression. So, taking a cold plunge can elevate and lessen depressive symptoms and uplift your mood immensely.
Anti-inflammatory
In athletes, swelling of the feet and legs is typical. Because of the temperature reduction, taking a cold plunge can help people recover more quickly and get back to their routine by reducing inflammation. Give cold plunging a try if you’re a fitness enthusiast and don’t want body aches to interfere with your workout schedule.
What does this mean for you?
Immersing oneself in frigid water temperatures is a practise known as cold plunging, which is typically done for health reasons. Despite a shortage of data on cold exposure in general and cold plunging in particular, some of the alleged health advantages of cold plunging include reducing fatigue, reduction in muscle pain, boosting immunity etc. Experts advise against ever cold diving alone. Cold water swims should always be done with others who have access to medical personnel. Consult your doctor before beginning any wellness routine to make sure it’s safe for you to undertake. If you’re prepared to take a cold plunge and your doctor has given the go-ahead, try to approach it with knowledge and an open mind, understanding that each person’s body will react differently. When done with others and in a secure setting, submerging yourself in cold water may be a revitalising experience.
