Cold-water immersion, including ice baths, polar plunges, and cold showers, has gained popularity for its potential health benefits. Advocates claim it can help with muscle soreness, boost immunity, and improve sleep. However, a new study has revealed that the science behind these claims is far from conclusive.
Researchers examined multiple studies on cold-water immersion, and although some benefits were identified, many questions remain unanswered. Experts suggest that while cold-water immersion may be safe to try, it’s important to start slow and be mindful of its effects.
The analysis showed that cold-water immersion led to an immediate increase in inflammation. While this might seem contradictory to the belief that ice baths reduce inflammation, the researchers explained that the body’s response to the cold is a stressor. This reaction helps the body recover, similar to how exercise causes muscle damage before it strengthens muscles.
Although cold-water immersion didn’t lead to immediate stress reduction, the study found that stress levels dropped 12 hours later. There was also no immediate immune boost, but one study did suggest that people who took cold showers regularly took fewer sick days from work.
Another important finding was that cold-water immersion may improve sleep quality and overall well-being, but these effects seemed to depend on the timing of the immersion. “What happens immediately after immersion might be different from the long-term effects,” Cain said.
However, the study had some limitations. Many of the studies included in the analysis were small or involved only single immersions, making it difficult to determine the long-term impact of cold-water immersion. Furthermore, only one study included female participants, which means the results may not apply universally.
If you’re curious about cold-water immersion, experts agree it’s generally safe to try, as long as you don’t have pre-existing health conditions such as heart disease, stroke, or respiratory issues. People with circulatory conditions, like Raynaud’s disease, should consult a healthcare provider before attempting it.
For beginners, experts recommend starting with short exposure to cooler water and gradually increasing the duration. Dr. Timothy Miller, an orthopedic surgeon at Ohio State University Wexner Medical Center, suggests starting with water temperatures between 50°F and 55°F and limiting your immersion time to no more than 10 minutes.
It’s also important to have someone nearby when trying cold-water immersion for the first time, in case any complications arise.
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