Cold water therapy has become very popular. Several netizens even shared videos of them enjoying their ice bath on social media, but a new report warned that the therapy is not for everyone.
What Is Cold Water Immersion?
Cold water therapy can be done in various ways. Some fill their baths with ice, while others swim outdoors in lakes, rivers, and oceans.
Cold water is used to reduce muscle soreness and speed up recovery time. Many spend 10 minutes in cold water, about 10 to 15 °C (50 to 59 °F) after their workout.
There are also claims that cold water can help treat symptoms of depression and pain. There are several stories about cold water therapy helping them deal with their broken hearts or when they were too sad.
For instance, one video on TikTok detailed the benefits of cold water therapy, quoting metabolic scientist Dr. Sussana Soberg. The voiceover in the video said Soberg published an amazing paper that determined how much one needs to be in deliberate cold water or sauna to reap its beneficial effects. Submerging our body in cold water from foot to neck for 11 minutes a week - not one session - results in a legitimate increase in brown fat, making people more comfortable in cold temperatures, 2.5 times more dopamine lasting for several hours. However, with the sauna, the threshold total for the week is longer - 57 minutes. Thus, ice bath therapy takes lesser time than the sauna.
Soberg, a leading expert on cold and head as a tool for stress management for physical and mental health, said that exposure to cold water is beneficial because the body gets more robust when exposed to some form of stress. Doing so will make the cells stronger, The Proof reported.
Cold Water Therapy Can Be Harmful
While there were many claims about ice bath therapy being helpful for one's physical and mental health, a study suggests that cold water immersion also comes with potentially harmful effects on the human body, ScienceAlert reported.
The outlet noted that no study fully supports cold water therapy. However, less is more when it comes to cold water immersion.
One known problem with ice baths is non-freezing cold injury. When exposed to cold, it's normal for hands and feet to feel cold and numb. One may feel the tingle or pain on rewarming.
For most people, normal sensations resume within a few minutes. However, those with non-freezing cold injuries may suffer pain, altered sensation, and cold sensitivity with prolonged immersion in cold water, and the symptoms may persist for years due to nerve and blood vessel damage.
Additionally, individual bodies respond to cold water differently. Those from Africa and the Caribbean are susceptible to non-freezing cold injury. Thus, the risk from cold water therapy varies between two people.
If you are considering cold water therapy, you should check with your doctor before doing it. Also, please do not do it alone. Make sure someone is with you. If you do it outdoors, ensure the water is safe - consider the tides, currents, pollution, and the presence of jellyfish.
Pan how you can get in and out of the water safely and ensure you can get warm afterward by preparing a hot drink or a towel within reach. Lastly, only stay in the cold water briefly, and do not wait for your body to numb.
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