After engaging in vigorous exercise, you can use the cold-water immersion technique, also known as an ice bath, to recover by submerging yourself for 10 to 15 minutes. Everyone seems to be dipping their toes into the ice bath trend, from professional athletes like Lebron James to megastars like Lady Gaga. Cities all over the country are even sprouting cryotherapy facilities, but is this form of cold therapy a good idea for regular weekend athletes and runners?
It depends, according to Evan Werk, MD, a sports and family doctor at Banner University Sports Medicine and Concussion Specialists. Although the practice is becoming more popular, there is some controversy surrounding cold baths, according to Dr Werk said. They can definitely relieve sore muscles, but further study is required before we can draw any firm conclusions. ”.
Here are some potential health advantages and disadvantages to help you decide whether or not taking an ice bath is worthwhile if you’re wondering if this is a successful recovery technique.
The only surefire way to know if you enjoy ice baths is to give them a try, advises Dr. Werk said. “If they don’t work, don’t worry. There are plenty of scientifically-proven methods that do. ”.
Taking an ice bath at home is recommended by Dr Werk shared these safety guidelines:
Make an appointment with a Banner Health specialist if you have any questions or concerns to find out if ice baths are right for you.
Beyond our bodies we possess some of the most remarkable abilities. While it’s important that we nurture each and every aspect of our physiology—it is our minds that offer an unbeatable sense of power.
The chemicals in our brain that control how we feel, our focus, and attention are stimulated by exposure to cold. Because of this, cold water immersion is a crucial step in naturally restoring balance and raising levels of feel-good neurotransmitters like norepinephrine and serotonin.
Lift your mood and mental stateIce baths naturally create balance and increase the levels of neurotransmitters like norepinephrine and feel-good serotonin.
Cold water immersion can awaken the body’s natural “fight-or-flight” response, which opens a floodgate of mood-enhancing chemicals in the brain.
This response to “environmental stress” trains our brain to handle daily stressors more effectively and aids in reducing the production of inflammatory cytokines, which are linked to anxiety and depression.
You can increase your tolerance for stress by exposing your body to colder temperatures.
Shift your immune system into gear With an exposure to physiological stressors, the ice bath method challenges your body to function beyond its comfort zone, hence its direct effect on immune function. Not only that, but the body sets off a response to the nervous system affecting oxygen intake, which helps deliver an increase in energy.Weight LOSS & Metabolism
The ice bath method exposes your body to physiological stressors, pushing it to work outside of its comfort zone, which has a direct impact on immune function. Additionally, the body reacts to how the nervous system affects oxygen intake, which contributes to an increase in energy.
Immersion in cold water has been shown to cause “recruiting,” which means your body can convert white fat cells into brown fat cells.
The tissue in brown fat cells, as opposed to the tissue in white fat cells, transforms energy into heat. Thermogenesis is a process that has been demonstrated to support blood glucose levels, metabolic health, and weight loss.
Over time, taking ice baths may help your body change from the inside out, producing more heat-producing fat cells and fewer backup fat cells that store energy for release when needed. Just try to picture your body working with you to maintain your weight rather than against you!
The brain and nervous system are responsible for initiating and controlling sleep patterns, and ice bath therapy has been shown to have an immediate impact on both. Your body is able to calm down and becomes more resistant to changes in our environment after the initial shock of the cold water temperature. This translates into you developing a higher tolerance for stress by controlling your cortisol levels, which also helps to reduce the incidence of sleep-related disorders and improve the symptoms of depression.
Gaining control of the iCool ice baths’ extreme conditions reveals untapped potential that improves your performance and recovery. Ice bath submersion not only speeds up the healing of muscles injured by exercise but also aids in repairing damage brought on by rigorous exercise. By providing ice bath therapy when and where you need it most, the iCoolsport ice baths expedite the process by reducing inflammation and delayed-onset muscle pain.
Reach beyond your limits by cold conditioning your body to recover faster
FAQ
Are cold baths good for you?
The advantages of ice baths Your blood vessels constrict when you sit in cold water. It is believed that this constriction lessens the post-exercise swelling and inflammation that can lead to pain and muscle deterioration. Soothes sore muscles.
How long should you be in an ice bath?
Try to spend as much time as you can in the ice bath, but no more than 15 minutes. It is advised to exercise for the recommended 15 minutes without straining your body. To keep the parts of your body that are exposed warm, cover up with warm clothing.
How often should you take an ice bath?
Take an ice bath following every workout if you use cold water immersion for post-workout recovery. As a result, if you currently train five days per week, you might consider taking an ice bath five times per week. You could decide to incorporate daily ice baths into your routine to manage a chronic disease.
Reference:
https://www.bannerhealth.com/healthcareblog/teach-me/ice-baths-are-they-worth-it
https://icoolsport.com/the-science/
