Reduction of inflammation
Chronic inflammation is associated with many modern diseases such as heart disease, diabetes, cancer, arthritis and inflammatory bowel disease. Cold therapy can reduce overall inflammation in the body. A study of people aged between 85 and 110 showed that low levels of inflammation predicted survival and cognitive abilities. Reducing inflammation could therefore prolong life and reduce the risk of chronic diseases.
Norepinephrine inhibits inflammatory pathways by decreasing levels of TNF-alpha, a protein involved in virtually all human diseases. It also reduces other inflammatory molecules such as MIP-1 alpha. Additionally, by lowering body temperature, blood vessels constrict, which can help decrease inflammatory markers.
Strengthening immunity
Another surprising benefit of cold showers is improved immunity. One study showed that immersion in water at 13.9 °C for an hour, three times a week, for six weeks, increases the number of lymphocytes, white blood cells that fight bacteria, viruses and toxins. Another study found that swimming in winter reduces respiratory tract infections by 40%.
Improved mental resistance
Taking cold showers requires some mental toughness, as few people enjoy cold temperatures. However, overcoming this discomfort can improve tolerance for unpleasant situations and help better manage daily stress. Wim Hoff, an extreme athlete nicknamed the “Iceman”, is a strong advocate of exposure to cold to build mental toughness.
Helps with weight loss
Exposure to cold activates brown fat, a special type of body fat that produces heat to maintain body temperature, thereby increasing metabolism. One study showed that staying in water at 20°C for an hour increases metabolic rate by almost 100%, and in water at 13.9°C, by up to 350%. This can lead to additional fat loss.
Improved stamina
Cold therapy can also increase endurance capacity by stimulating mitochondrial biogenesis, or by increasing the number of mitochondria in cells. One study showed that exposure to water at 10°C for 15 minutes, three times a week, for four weeks, increased mitochondrial biogenesis in runners’ muscles. Another study found that exposure to cold water after high-intensity exercise increased the expression of the PGC-1alpha gene, which is responsible for producing mitochondria in muscles.
How to start cold therapy
It is important to progress slowly in exposure to cold. Start with slightly cold showers and gradually reduce the temperature. You can also start with alternating hot and cold showers, known as contrast therapy, which provides the benefits of regular exposure to cold and can help recover from workouts.
Another method is to use a sauna in combination with a cold shower or ice bath. The alternation between heat and cold causes blood vessels to quickly open and close, creating a pumping action that helps reduce inflammation and improve nutrient delivery to muscles. Focus on breathing and try to calm your body, like in meditation, to better cope with the cold.
