Cold Water Therapy

Traditional cold-water pools stem from the Romans who realized that the surge of blood, caused by contracting blood vessels, which had previously expanded in the hot rooms, was a particularly invigorating experience. Purists would have it that a plunge pool should be barely above freezing point, but temperatures of 34° F to 54° F are effective. These were dubbed Frigidariums by the Romans.

History of Plunging 

In Scandinavian countries like Denmark it is very common for people to participate in winter swimming. The cold invigorating waters of the north seas seem to turn on primitive cellular functions that help promote healing, mental health, along with keeping the short days in the north exciting,  

After exposure to a hot environment, the body typically experiences a physiological slowdown, entering a semi-inertia state. The surface capillaries of the skin are dilated, blood pressure is lowered, the skin has a high color and there is a general deprivation of blood to internal organs. These conditions, plus external sweating, persist while the body cools down. The temperature of a frigidarium speeds up the cool-down process.

The cooling-down process accelerates the supply of blood to the skin and internal organs, facilitates toxin flush out and closes the skin pores to prevent dehydration. The vascular dilation provided by the heat and rapid contraction from the cold enables the slowed-down, cooled blood to act as a “pipe cleaner” for the restricting fine-membrane arteries.

What is a Cold plunge?

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A cold plunge pool is typically entered after and between hot thermal treatments to cool bathers down. Going from a heated environment to a cold plunge, which is usually kept at about 34° F to 54° F, stimulates the body in several ways. A cold plunge can be done in a natural environment like a lake or more conventionally in retail cold plunges. They thing that defines a cold plunge is the temperature of the water. 

First, the cold water numbs the nerves around joints and muscles. It also causes the release of endorphins and hormones with analgesic properties. Not only does this alleviate some joint pain but muscle aches as well. The cold-water plunge is also believed to stimulate the immune system. 

Because your body wants to protect its internal organs it also draws blood away from the brain, causing your brain to decrease its activity and function. The reduction of blood in the brain helps people “turn their brains off” while allowing the person to completely feel present. Once the body is out of the cold water the blood is then evenly circulated throughout the body. It’s important to keep your head at the same level as your heart after cold plunging to avoid getting dizzy, which can be a common symptom immediately after a cold session.

Health Boosting Effects of Cold Plunging 

1. Improved Circulation and Cardiovascular Health

   Cold plunges cause blood vessels to contract rapidly, followed by dilation when you exit the cold water. This "vascular gymnastics" can improve overall circulation and potentially boost cardiovascular health.

   
   

2. Reduced Inflammation and Muscle Recovery

   The cold water can help reduce inflammation in the body, alleviating muscle soreness and joint pain. This makes cold plunges particularly beneficial for athletes or those engaging in intense physical activity

   
   

3. Enhanced Immune Function

   Regular cold water exposure may stimulate the immune system, potentially increasing white blood cell count and improving overall immune function

   
   

4. Metabolic Benefits

   Cold exposure may activate brown adipose tissue, potentially aiding in weight management and improving insulin sensitivity.

   
   

5. Mood Enhancement and Stress Reduction

   Cold plunges can trigger the release of endorphins and norepinephrine, potentially improving mood and reducing symptoms of depression and anxiety

   
   

6. Athletic Recovery

   Cold water makes blood vessels constrict, which lessens muscle swelling and inflammation. This means athletes heal faster and can perform better, sooner. Plus, the stimulation of the sympathetic nervous system helps ease muscle pain, giving athletes relief from soreness. However, its NOT recommended to plunge within 4 hours after a workout. 

Essential Tips for Safe Plunging

As we have covered above, cold plunge has become more popular in recent years for its health benefits. It helps improve circulation and boosts mental clarity. But, it's important to know the safety tips and risks of cold water therapy. This section will cover everything you need to know for a safe and rewarding experience.

If you have any known health conditions please consult your doctor before doing a cold plunge

Key Takeaways

• Consult your doctor before starting cold plunge therapy, especially if you have any pre-existing health conditions.

• Start gradually with cooler (not cold) water and shorter durations, slowly building up tolerance.

• Never plunge alone; always have supervision.

• Limit plunge duration to a few minutes, especially when starting out.

• Exit the water immediately if you experience chest pain, irregular breathing, or dizziness

Hypothermia: The Potential Danger

Cold water immersion can lead to hypothermia, a condition where your body's core temperature drops too low. Your body can't keep its temperature up in cold water, causing a drop in core heat. If not treated, hypothermia can cause heart arrest and breathing failure.

This is mostly a risk if one stays in water that is cooler than your body temperature for too long. The colder the water, the less time you can spend in it before getting hypothermia. You can get hypothermia in "warm" (lets say 75F) water because your body is warmer than the water and heat will flow from your body to the environment, thus leading to hypothermia. 

Cold plunges can range from 10s to 5mins. On average 30s is great for beginners while more advanced plungers can spend about 2mins in a cold plunge. Remember, too long, is harmful and eliminates the benefits you can gain from plunging. 

Physiological Effects on the Body

Cold water affects your body in many ways, not just hypothermia risk. When you suddenly get into cold water, your body reacts by: Increasing blood pressure and heart rate, which can be risky for people with heart problems. Making blood vessels constrict, which can reduce blood flow and oxygen to organs. Making breathing hard and causing breathing problems, especially for those with asthma or lung issues. These effects get worse with more time in cold water. It's vital to know the risks and be careful.

If you have the following conditions, do not cold plunge:

• A fracture, ligament or tendon tear

• Are pregnant

• Diabetes

• Have a low body temperature at baseline 

• Have a pacemaker 

• Heart disease

• High blood pressure

• Poor circulation

• Reynaud’s syndrome

By using these cold plunge best practices, you can try this therapy safely and confidently. This article has given you the knowledge and tools to safely try cold water immersion. You'll learn how it can help with circulation and mental health.

To get the most out of cold plunge therapy, always put safety first. With the advice from this article, you're ready to start your cold plunge journey. Know the risks and how to avoid them for a positive experience.