I didn’t watch ‘Freeze the Fear with Wim Hoff back in the Spring of this year – yet another programme with ‘celebrities’ ‘taking on epic adventures and freezing temperatures’! I was certainly aware of the discussions around this and the increasing rise in popularity of cold-water treatment. Fast forward to a week ago when I read an article about a systematic review of 104 studies by researchers from the Arctic University of Norway and the University Hospital of North Norway. They found strong evidence that cold-water swims and therapies based on them offer significant physical and mental health benefits.
Cold water therapy means immersing your body in cold water - water that’s less than 15°C (cold tap water is usually between 10 and 20°C). Cold water therapy can involve taking an ice bath, a cold shower or having an outdoor swim.< br>
Cold water puts your body under stress and is how it is thought to produce many of the positive effects, like boosting the immune system. But it can be dangerous, and even fatal for some people particularly if you have underlying medical conditions such as asthma or problems with your heart. Always seek advice from you GP if you are unsure how this may affect you. Building up sessions gradually can help your body to adapt to the cold and lessen the risk of cold-water shock. .
Cold water therapy has been reported to benefit the body in many ways, including:
- reducing muscle pain and stiffness after exercise, by reducing swelling and inflammation
- improving risk factors for cardiovascular disease, such as blood pressure and cholesterol levels
- boosting the immune system, helping to lower the risk of infection
- deepen sleep
- improving general wellbeing and energy levels, and possibly helping with depression
If you want to try cold water therapy, it’s important to keep sessions brief and build them up gradually. Here are some pointers to get you started.
- Try a cold shower first. This is less intense than outdoor swimming and can help to test how your body responds. Gradually reduce the temperature and increase the length of time you spend in cold water as your body gets used to it.
- If you want to try open water swimming, find an organised group or session, supervised by experts. Never go alone. Start in the summer months, when waters aren’t so cold. Again, build up the time you spend in the water slowly.
- After your session, warm up gradually by removing wet clothes, drying yourself and dressing in warm layers. Having a warm drink and something to eat (preferably sweet) can help. Don’t have a hot bath or shower, as the sudden change in temperature can be dangerous.
Whilst the practice of cold-water therapy has been around for a couple of millennia, research arguably is still limited but many people who engage in these activities state that they believe the practice helps them to lose weight; have better mental health and less depression; improves their immune system; boosts circulation and even increases libido.
