Cold plunges have been used as self-therapy since ancient times, but they are still relevant today. They have significant psychological and physical benefits that improve your overall health. The cold plunge is a great chance to restore your body, get in touch with your inner self, and calm your mind. It replenishes your energy, reduces pain and tension, and stimulates circulation.
What is a Cold Plunge?
Cold water therapy is an ancient medical practice that has been used for thousands of years. It involves submerging your body in water that has been chilled to a low temperature. The process has become popular among athletes and people who want to improve their physical fitness. It involves sitting in a tub of cold water for 5 minutes and not longer than 10 minutes. Cold water reduces inflammation and helps your body get rid of toxins.
Cold plunges commonly relieve soreness, arthritis pain, and muscle soreness after exercise. They can also help with sleep problems, reduce stress, and boost energy levels.
The Do’s and Don’ts of Cold Plunges
Many people think that ice baths are only for athletes, but they’re not. Cold plunges can help you get healthy and recover quickly after strenuous workouts. They are safe when done correctly. Here are a few dos and don’ts to consider before diving into ice-cold water.
What You Ought To Do
- Start with low temperature and gradually increases as your body gets used.
- Stay warm before you go in. You’ll be colder than normal when you get out because your body has to work harder to warm itself up again. So wear something warm or wrap it in a towel before going into the plunge.
- Warm up first. Cold plunges are a shock to the system and can be dangerous for those with heart or circulation problems. A brisk walk or some light stretching helps your body adjust to the temperature change and get your blood flowing so that it’s prepared for getting into cold water.
- Take The Plunge Right After Your training. If you have just finished training, your body is already warm from the activity, so the chilly water won’t seem as bad.
What You Shouldn’t Do
- Don’t jump directly into an ice bath. You need to adjust slowly to the temperature change so your body isn’t overwhelmed by the drastic temperature change.
- Don’t do a cold plunge by yourself. Make sure that there’s someone nearby who can help if you slip on ice or get too cold.
- Don’t get into a hot shower after submerging yourself in freezing water. You’ll end up hurting yourself.
- Don’t expose yourself to cold for long periods.
- Don’t solely rely on ice baths for recovery. Ice baths can be an excellent recovery tool if you are an athlete or someone who trains hard. However, they shouldn’t be used as a standalone treatment for muscle soreness or injury. Ice baths should be part of a broader recovery strategy that includes proper nutrition and rest.
How Long Should Cold Plunge Last?
Cold plunges should last 1-5 minutes, depending on the individual and the desired benefits. If you want to reduce inflammation in an injured area of your body, a 5-minute dip is enough. Ten minutes would be more appropriate if you’re trying to increase circulation or fight off fatigue.
If you feel the duration is not enough, consider increasing the session but not the duration of each session. You should also consult your doctor on the maximum time you spend in an ice plunge.
Benefits Of Cold Water Therapy
Cold water therapy is a great way to treat your body and mind. It helps you recover from injuries, fight fatigue, and relieve stress, all while having fun.
Cold water therapy has many benefits that are well-documented in the scientific literature. We’ve rounded up some of the most popular applications and benefits below:
Cold water immersion is one of the best ways to reduce inflammation. It can reduce swelling by 50 percent compared to other hydrotherapy treatments or rest. This is because cold water stimulates circulation, which helps move white blood cells to the injury site to clear away damaged tissue.
Increased Blood Flow
When you immerse yourself in cold water, your body raises its core temperature to compensate for the sudden decrease in the water you are immersed in. As your body temperature rises, blood vessels dilate, allowing more blood flow and oxygen to reach your muscles and organs, resulting in increased energy levels after exercise or activity.
Improved Lymphatic System Function
The cold water helps boost the lymphatic system, which removes toxins from your body and improves immune function. The increased flow of blood and lymph makes it easier for your body to fight off infections and diseases.
Cold water therapy causes your blood vessels to contract, reducing blood flow and swelling in your body. This tightening effect helps to prevent wrinkles and fine lines from forming on your face by reducing damage caused by aging or sun exposure.
Cold water therapy improves mood by reducing anxiety levels and increasing dopamine production in the brain. Cold water also helps you sleep better by reducing stress hormones like cortisol and adrenaline.
How Cold Plunges Work
Cold Plunge is a wellness program that helps you get in better shape, feel more energized, and even lose weight. The secret? Exposure to extreme cold.
It’s simple; you immerse yourself in freezing water for 5-10 minutes. It works due to the science behind the body’s natural responses to cold exposure, which can positively impact your health.
Home Cold Plunge Tubs
A cold plunge tub is a small, shallow pool in which you can immerse yourself for a refreshing dip. The water temperature is kept below 50 degrees Fahrenheit, which helps to stimulate the body’s natural mechanisms.
When diving into cold plunge therapy, remember that this process is not one size fits all. Cold plunges are beneficial to your health if done correctly. Adjusting your body to cold water temperatures takes time. Take time and research practices that work best for your needs. The Cold plunge is a great way to detoxify the body. It improves circulation, stimulates the skin, and can eliminate toxins from your organs.