Cold therapy has been used for centuries, as far back as 3500BC with Edwin Smith Papyrus, the Ancient Greeks and Hippocrates. One of the most prominent forefathers of naturopathic medicine was Sebastian Kneipp, also known as the “water doctor.” In 1849, Kneipp had become ill with a life-threatening disease that eventually he was able to cure himself through the use of cold water immersion. Some of these treatments included bathing in wintery cold river water several times a week, then rushing back into a warm room afterward. Kneipp understood that water had properties to help cleanse and strengthen the body by shifting blood flow.

In recent years, you might have seen trends on podcasts, social media, and news articles of people doing cryotherapy or cold plunges for health benefits. With Lake Michigan in our backyard, you might have seen some winter swimmers braving the cold waters. Recent research has also echoed these benefits.

Cold Hydrotherapy (Cold Water Therapy): what is exactly happening?

As you immerse yourself into cold water it causes an immediate cardiovascular response- your heart rate decreases, your breathing rate increases, your blood pressure increases due to the constriction of your blood vessels, and blood flow is shunted to the core of your body. This causes a large neurotransmitter response with an increase in adrenaline, dopamine, and endorphins. It also releases an adrenal hormone, cortisol. This is why it is advised to enter the water slowly if doing a cold plunge to manage the cold shock response and allow your body to adjust to the temperature gradually.

Benefits of Cold-Water Therapy:

Improved pain management through analgesic effects – This was found from the stimulation of norepinephrine and reduced nerve conduction velocity in sensory nerves from reduced body temperature. This all can contribute to a higher pain threshold. This would be great for sprains/strains, arthritis, and lower back pain.

Improved sensation of wellbeing – This is largely in part from the release of those ‘feel good’ neurotransmitters (serotonin, dopamine, adrenaline) and cortisol that play a large role in emotional regulation, stress regulation, and reward processing. A study found that regular winter swimmers had a better sense of well-being including better energy, mood, and memory.

Improved recovery – One of the benefits that I love about a cold plunge is that it helps to activate and train your vagus nerve (parasympathetic nervous system). This then leads to an improved stress response. A study found that participants developed lower cortisol levels post-cold exposure after just four weeks. During your cold immersion try meditation, breathing techniques and mindfulness to aid in increasing your stress resilience. This all in turn can have favorable effects on strengthening your immune system and sleep. An interesting study found that people who used cold therapy combined with stress-reducing techniques had fewer symptoms of a bacterial infection!

Reduced inflammation – This is due to the shunt of blood flow, which can lead to decreased muscle inflammation and decreased muscle soreness, overall leading to a decreased recovery time post workouts. There is research that the antioxidative and anti-inflammatory effects of cold therapy can help combat inflammation associated with Alzheimer’s or Dementia.  

Improved metabolic health – Cold increases the body’s volume and activity of brown fat tissue, which increases your metabolism. (White fat stores calories, while brown fat burns them). Increased brown fat can promote weight loss, reduce fasting glucose, and promotes insulin sensitivity.

Induced autophagy – Cold therapy increases this cellular process called autophagy! This is your body’s cellular ‘housekeeper’ or recycling system and quality control. It works to dissemble its ‘junk’ parts and repurpose the salvageable parts. Autophagy ensures cells work as they should. Different studies have found that problems with autophagy can lead to an overactive immune system and occurs in individuals with autoimmune diseases. Autophagy can also occur in individuals with diabetes and cancer.

How to bring cold therapy into your wellness routine?

It really can be as simple as getting into your shower or bath at home or get outside (Hello Wisconsin Winters)! You might be thinking you want to brave Lake Michigan, but in the winter the water can reach below 37.2°F (Hypothermia levels). Most cold plunges are set to 48-60°F. I recommend avoiding this, especially if you are a beginner. Start with slow exposure such as getting outside this winter, ending your shower with cold water, or bathing at home in cold water and trying to increase your tolerance from there.

How long should you do a cold plunge? The average time for a cold plunge to start would be 30-90 seconds and start with warmer water (closer to 60-70 °F). You can try the full cold plunge method by getting into the water up to your neck and staying there for 3–5 minutes (After 10 minutes there is an increased risk of hypothermia.). After you have attempted this you can gradually start to try lower water temperatures, but avoid anything lower than 48°F. *Remember while doing a cold plunge, enter the water slowly to manage the cold shock response and allow your body to adjust. It is also advised to never attempt this alone. I recommend you to have a partner to coach you and be there in case of an emergency (Such as muscle cramps, or difficulty handling the cold shock response).

If you would like to invest in a cold plunge for your home, there are a lot of options online. I found that the Pod Company Ice Bath is great if you are looking for an intro-level cold plunge and you want to be in the comfort of your own home. It also offers a water chiller and filtration option.

Lastly, another way to stimulate some of the benefits of cold hydrotherapy would be bundle up appropriately and get outside this winter. Exercising outside in the cold challenges your body and strengthens a healthy heart. Plus getting outside in the winter can help your mental health and sleep with the exposure to natural light.

When to caution away from cold hydrotherapy? Individuals with heart problems, circulation problems, Raynaud’s phenomenon, diabetes, pregnancy, and sensory disorders should talk to their doctor before attempting a cold plunge. Avoid with children and the elderly. Always consult with your doctor to ensure cold plunge or cold therapy that would be a fit for you.

Editor’s Note: The information in this article is intended for your educational use only. Always seek the advice of your physician or other qualified health practitioners with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.