ICE bath baby!
Who else has noticed the massive boom in the community of commitment to ice bathing???
Chinese Medicine has long used the practice of cold immersion for treatment of ailments and prevention of illness. But I wonder if the big character - Wim Hoff, with his amazing physiological capacity and enthusiasm is a good reason for the interest to have taken legs. So in the search for why people are pursuing this practice in droves (including me in my cold shower) I looked for reinforcement in the sciences from the past few years. And to be honest I did not assign enough time.... some ideas had more certainties, and others capacity for questions - like the ones we care about here in this community - eg: protocols on gender specificity.
Generally the ways we seem to benefit, come from the activation of stress hormones - adrenaline, epinephrine etc coming from the activation of the sympathetic nervous system AKA "flight of fright" system, as our body strives to get our temperature back up to it's needed 37 C degs. This most certainly will give us elation, a “good feeling” rush and mental health and resilience benefits have been found in research.
So there are some very cool things that happen when you challenge your body to keep homeostasis of core temperature.
But first what is cold enough? Well the experience is 'this is cold. I'd like to get out but I can safely stay'.
HERE are 6 reasons which might interest you in taking on some chilly health practice.
1) Mental health - Exposure to cold (shower 2-3 mins) is known to activate the sympathetic nervous system and increase the blood level of beta-endorphin, dopamine and noradrenaline and to increase synaptic release of noradrenaline in the brain as well. This effect appears to benefit the somatic, emotional and behavioural symptoms of depression. - This would be 11 mins per week divided into 5 to 6 sessions, a shower would do the trick.
2) "activation" of fat - we have different types of fat in our body some more negative on our health and more "stubborn". Cold exposure to a point of shivering within 1-3 mins or and maintaining the shiver for 60 -120 sec helps to increase metabolism of these fats via the muscle activation. This is also shown to be achievable by sleeping in a cold room (18.9Cdeg) for 10 hours for 4 weeks routinely.
3) cold exposure before vs after exercise - this one seems to have a clear gender and intentions twist which I need to come back to you on, so here are things of interest
> post exercise brain fog - cold exposure can improve memory tasks, attention span and clarity. Note, this style may limit hypertrophy training “gains”, but has not been shown in females, only males.
> post exercise for blood supply - females vasodilate centrally post exercise (= blood rushes away from our hearts & brains) - serving the logic that post exercise cold immersion would help close the blood vessels and help deliver nutrition to muscles by limiting pooling.
> pre exercise cold shower - this practice of a couple of minutes before a tough work out is shown to shift capacity of the body to absorb excess heat, the run on effect is being able to push harder.
4) Cooling hands - for improved performance in interval efforts and between sets, cooling the palms of your hands, soles of your feet and keeping a hat off allows your body/muscle to off set heat. This is due to unique difference in the blood vessels in these areas. The new discovery in town demonstrates that muscles don't fatigue JUST from loss of energy but also significantly from over heating. Just cold tap water for 2-3 mins does the trick (not so cold that you hands feel cold to the touch).
5) Anxiety events - the unique practice of mammalian divers reflex (done in a basin of water or in the bay) has an interesting mechanism of talking to your vagus nerve (via your trigeminal nerve - between your ear and your jaw joint) to help you put the brakes on and move into your parasympathetic "calm" nervous system state. Take note if you feel better holding and slowly expelling breath by exhaling or inhaling before submerging your face. Personally I find a pre exhale works for me. Work up towards 2-3 sets of 20 seconds.
6) Bed rituals - our bodies need to drop temperature as part of getting to sleep. In a twist, the easiest way to help your body do this is by taking a hot shower before bed. Once you step out of your shower the body does a thermal dump which helps you to drop your temp and move into temperature ready onset of sleep.
Breathing skills to include.
To off set the “panic” aka hard to breath impact that happens, practice the “physiological sigh” two sharp inhales through your nose with slow controlled exhale through you mouth x 2-3 times.
Safety note.
If you are new to these practices and the impact they will have on your body, please be thoughtful and caring in your safety by having someone with you for initial attempts.
Symptoms of hypothermia - aka you’ve stayed in the cold too long: the person may feel increasing drowsiness, pale and blue to observe, dried up saliva clagging in corner of mouth. As hypothermia advances, other symptoms include, fumbling hands, unsteady gait, slurred speech, confusion and drowsiness.
Seek medical support immediately.