Cold Therapy Benefits For Your Mental Health
You may have seen viral videos on social media of people jumping into ice baths or cold bodies of water, espousing the benefits of immersing oneself in cold water. Cold water therapy is not just a social media trend; it has been practiced for hundreds of years, dating back to ancient Greeks. Cold therapy may bring many benefits, such as improving recovery after workouts and reducing pain. In this article, we’ll explore potential benefits and what current research says about it.
What is cold immersion therapy?
Cold therapy, also called cryotherapy, refers to exposing oneself to cold temperatures in some way, and the treatment can impact humans physiologically in several ways. It reduces body temperature, changes blood flow, and may improve health. In the same way that putting an ice pack on sore muscles can help to relieve muscle soreness, it can help to reduce swelling and inflammation. It's important to note that research suggests there may be potential benefits of cold therapy, and while research is underway, there are some risks to consider, too.
- Ice baths
- Cold showers
- Diving into freezing bodies of water
- Cold air exposure
- Ice barrels
The science behind cold therapy benefits
How does cold therapy work? When exposed to cold temperatures, blood vessels constrict, increasing circulation to internal organs, such as the heart and lungs. By slowing down blood flow and other fluids into affected tissues, it may also help reduce inflammation.
Potential benefits of cold water immersion therapy
Recover from workouts faster
Cold water immersion therapy can be popular among fitness enthusiasts because it may speed up recovery after workouts. Increased circulation from exposure to cold water temperatures can help to flush out lactic buildup from tissues, preventing soreness and boosting workout results. Cold exposure can also numb pain. Quick recovery can make it easier to train.
Results of one research study suggested that cold water immersion could negatively impact strength training and muscle mass if used long-term. Depending on your fitness goals, saving the ice baths until after a particularly intense workout may be better than making it a regular practice.
Reduce chronic pain
People who are living with chronic pain may be able to benefit from cryotherapy. There could be both long-term and short-term benefits for treating chronic pain with cold exposure. Cold temperatures can help calm the central nervous system and relieve inflammation.
Inflammation is a common cause of chronic pain; since cryotherapy reduces inflammation, it may be an effective way to relieve chronic symptoms of inflammation. Immersion in cold water temporarily numbs the nerves that send pain signals to your brain, so ice baths may effectively reduce pain temporarily.
Cold water therapy helps in weight loss
Boost immune system
Mood improvement
Willpower
You can cultivate resilience, determination, and willpower by challenging yourself to do challenging tasks such as submerging yourself in ice water. Most people prefer to avoid this experience of being submerged in cold water, so the mental fortitude it takes to go through a plunge may help train you to be resilient and self-determined when faced with stressful situations.
Other treatment options for better mental health
For some individuals experiencing symptoms of depression, traveling to an in-person appointment may feel challenging. In these cases, online therapy may feel like a more convenient option. Online therapy like BetterHelp allows you to meet with a licensed therapist without leaving the comfort of your home.
Research has shown that online therapy can be an effective treatment option for various mental health concerns, including depression. A study found that digital therapy can be effective at treating depression and improving symptoms.
Takeaway
What does cold water do to blood vessels?
Cold water constricts blood vessels which reduces blood flow to the area, this process is also known as vasoconstriction.
What are the physical and mental health benefits of ice-cold therapy?
Ice-cold therapy, also known as cold water immersion, can bring many physical and mental health benefits to an individual. Some physical benefits include reducing inflammation, boosting the immune system, improving circulation, and recovery. On the other hand, mental health benefits of ice-cold therapy include stress & anxiety reduction, improves mood and focus, and helps with overall sleep quality.
What are the psychological benefits of cold water immersion?
Cold water immersion has several psychological benefits such as increased alertness, reduced levels of stress, and improved mood. Still, it’s recommended to consult a physician before trying cold water therapy to ensure the method is safe for the individual.
What is cold water therapy good for?
Cold water therapy comes along with a lot of physical and psychological benefits. It is generally good for reducing inflammation and improving circulation and overall metabolism. It is also known for lowering stress levels and improving mood.
What happens to blood vessels when they are cold?
When cold, your blood vessels constrict and go through a process called vasoconstriction which is the body’s way of retaining heat.
Is cold water immersion good for your health?
Yes, cold water immersion is known to have many potential health benefits, but it’s important to consult a professional first before trying it. It may come with other potential risks that can be harmful to certain health conditions.
Are there health benefits in a cold plunge?
Research suggests that taking a cold plunge, or immersion in cold water is a well-tolerated intervention capable of increasing mood for young and healthy individuals. Some potential benefits also include muscle recovery and improved circulation.
How does cold water help your body and mental health?
According to research, cold water immersion triggers the release of hormones & neurotransmitters such as norepinephrine, dopamine, serotonin, and cortisol which can lead to an improved mood, feelings of alertness, and reduced stress. Cold water also helps contract blood vessels which can be good for reducing muscle soreness and inflammation.
Aside from the cold therapy benefits, what are the disadvantages of a cold water bath?
Cold water therapy also comes with some disadvantages and potential risks such as cold shock which can cause rapid heart rate in an individual, increasing their blood pressure. Too much exposure to cold water can also lead to hypothermia, which is a drop in one’s body temperature. People with medical conditions like high blood pressure, heart disease, and other circulatory conditions should consult a physician first before trying cold therapy.
What is the purpose of immersion therapy?
Cold immersion therapy, in general, can have several purposes including improving one’s physical fitness, faster recovery, and alleviating pain. It is often used by athletes to help them recover after strenuous exercises and injuries.
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