Benefits of Cold Exposure AKA Cryotherapy

Pictured below is me in my FIRST ice bath! I lasted 3 minutes, and it was AMAZING! I have been ending my hot showers with 45 second cold showers for a little over a year now, yet the idea of jumping into an ice bath for a couple minutes terrified me for so long. But, I FINALLY DID IT and I lasted 3 minutes! The reason for this semi-torture? Because there are SO many proven health benefits to cold exposure. I have witnessed those benefits first hand from taking cold showers, so when the opportunity to try an ice bath presented itself I had to take it. 

For those of you not yet familiar with cold exposure, look up Wim Hoff, better known as the “ice man”.  He is known for withstand freezing temperatures through cold training and breathwork. The outcome of the “Wim Hoff method” is SO substantial that through his training he was able to climb Mount Everest in shorts!

The first time I tried Wim Hoff’s breathing technique I got in more of a relaxed state than I had in a year of daily meditation. It was so impactful for me that I needed to know what the cold exposure part was all about, which is what led me to taking cold showers, and eventually the ice bath.

After about a month or two of daily Wim Hoff breathing and cold exposure, I noticed that I wasn’t cold all the time anymore. Ask any of my family or close friends, I was the person asking to roll up the windows on an 80 degree day because I was freezing. 

So let’s talk about the benefit of cold therapy:

1. Promotes Fat Burning

Cold exposure has been shown in studies to transform the fat in our body from white fat to brown fat. Brown fat causes the body to burn more calories to keep warm, resulting in burning excess body fat. While white fat is thought of as an inert substance used to store energy in the form of body fat. Excess white fat can be dangerous in the body, especially if it resides around a person’s midsection where the vital organs are. On the other hand, brown fat is used to rev up metabolism and burn more fat to protect the body and keep warm.

2. Fights Inflammation And May Increase Life Span

Cold therapy reduces inflammation in the body and may lead to an increased life span. In studies done in mice, worms, and fish, all three species experienced an increase in lifespan when put through cold therapy daily. The thought is that cold exposure positively changes specific genes linked to longevity.

3. Aids in Muscle Recovery

In addition to burning more calories and living longer, cold therapy has also been shown in studies to promote muscle recovery and prevent muscle soreness after strenuous physical activity. The theory behind this is that ice baths restrict blood vessels and flush waste products, such as lactic acid, out of exercised tissues. It is also thought that the cold reduces swelling and tissue breakdown post exercise.

4. Reduces Oxidative Stress

One study showed that those who subjected themselves to cold exposure, had elevated levels of glutathione, an antioxidant vital for detoxification. 

Additionally, another study done in people with ankylosing spondylitis (a disease where patients have increased inflammatory cytokines, oxidative stress, and disease activity) showed that cold exposure reduced activity of inflammatory cytokines and oxidative stress.

5. Regulates Norepinephrine

Norepinephrine is a chemical hormone that affects your sympathetic nervous system. It is known to increase heart rate, increase blood pressure, and increase blood sugar levels to give you energy. This hormone also plays a role in the sleep cycle by helping you wake up in the morning. There are so many benefits that come with regulating norepinephrine uptake in the body. Several studies show that norepinephrine uptake is downregulated following cold exposure. The result? 

Controlled levels of norepinephrine down-regulate activity in the sympathetic nervous system, reducing your response to stress! Additionally, norepinephrine is associated with regulating the body’s pain response, so regulating this hormone may help with pain management.

6. Helps Regulate Blood Sugar

In one study, cold exposure increased adiponectin levels in men by 70%. Adiponectin is a protein that helps break down fat and shuttle glucose into muscles, lowering blood sugar levels. Low adiponectin have been associated with obesity, diabetes, and cardiovascular disease.

In another study, cold exposure was shown to improve glucose tolerance and stimulate glucose uptake by enhancing glucose oxidation through insulin-independent pathways. What this means: Cold exposure may actually reverse diabetic insulin resistance by increasing the effect insulin has on glucose uptake.

Conclusion

Cold exposure can be great for reducing inflammation, increasing longevity, controlling blood sugar, aiding muscle recovery, and burning fat. It is recommended to introduce yourself to cold exposure gradually. I started with a 20 second cold shower at the end of my hot shower, and then gradually made my way to 45 second -1 minute cold showers over time. It is typical to perform breathing exercises before (and during) cold exposure to both prepare the cardiovascular system and focus and calm the mind. I highly recommend combining breathing exercises with cold exposure- it makes a huge difference in your ability to withstand the cold. Like I said before, it took me over a year to finally try an ice bath, so be patient with yourself! 

If you want to give cold exposure (aka cryotherapy) a try, I recommend doing your own research and consulting your physician before jumping in to the cold. This therapy is not for everyone and may be dangerous under certain circumstances.