Health Benefits of Cold Dip, Risks Revealed as Trend Grows

Health

By Tracy Swartz

Brrrrrrrrrrrrrrrrrre about hypothermia?

Cold plunges are all the rage — Scheana Shay, 39, was spotted slipping into a backyard tub on the latest season of “Vanderpump Rules,” and Courteney Cox, 59, revealed her love of freezing baths – but there are some health risks you should be aware of before taking the plunge.

“Assuming that everyone reacts the same way to cold is extremely dangerous,” François Haman, a health sciences professor at the University of Ottawa in Canada who studies cold exposure, told Yahoo Life in March. for two decades. “Some people had a lot of difficulty because of the cold; others had no problems.

Cold immersion therapy – usually in water less than 60 degrees Fahrenheit – causes your blood vessels to contract and then dilate, improving circulation. It has also shown benefits on metabolism, joint pain and inflammation.

Athletes and fitness enthusiasts often start the day with a cold bath or follow a workout with a cold bath to help their muscles recover, Andrew Jagim, director of sports medicine research at the Mayo Clinic Health System.

Dutch motivational speaker and extreme athlete Wim Hof ​​says mastering cold therapy and its specialized breathing technique improves physical and mental health. A review of research on Hof’s method found “promising” effects on the inflammatory response, but additional studies are “necessary to support this finding.”

For her part, Cox reports that the “dopamine hit” she gets from sliding into her outdoor bathtub in a bikini “lasts a long time.” Others say it improves their mood and stress.

“There is low-quality evidence to suggest that cold water immersion provides benefits in major depressive disorder or improves relaxation,” said Dr. Craig Van Dien, a physical medicine and rehabilitation specialist at the JFK Johnson Rehabilitation Institute at Hackensack Meridian Health, to Forbes in January.

“The same goes for other purported benefits, including boosted immune function and improved recovery after exercise. There is more evidence to support its use for muscle pain,” added Van Dien.

But some risks can put you in difficult situations. Submerging yourself in cold water can disorient you, increase your blood pressure and heart rate, constrict your airways and lose control of your muscles, Healthline reports, while being in a cold bath for too long can lead to ‘hypothermia.

Drowning is also a possibility.

“Understanding your medical comorbidities and the risks they pose is extremely important before diving into the cold,” Van Dien explained. “At a minimum, people with known heart or lung disease should avoid cold water immersion, given the immense burden placed on these body systems.”

Elderly people and those with diabetes, asthma or chronic health conditions should consult a doctor first.

Expert Tips for Performing Cold Dives

• Start with 30 seconds and slowly build up a tolerance to the cold. A short duration is ideal, especially for beginners.
• Consider only going waist-deep to ensure you can exit safely.
• Focus on your breathing, but don’t hold your breath – this can increase your risk of heart arrhythmias.
• Dive with a partner in case of emergency.
• Listen to your body.