Dive into Wellness: Discover the Surprising Health Benefits of Icy-Water Immersion According to New Research
Cold-water immersion techniques, including polar plunges, cold showers, and ice baths, have gained immense popularity due to their purported health benefits. However, a recent study suggests the actual science behind these practices may be less straightforward than believed. While some advocate for cold-water immersion as a remedy for muscle soreness, enhanced immunity, and better sleep, researchers argue that the scientific evidence is still inconclusive and varies over time.
In a bid to understand the overall impact of cold-water immersion on health, researchers analyzed various studies, which are detailed in a report published in the journal PLoS One. Although there may be some advantages to these chilling practices, many questions remain unanswered.
According to Tara Cain, a research assistant at the University of South Australia and a co-author of the study, “Cold-water immersion has exploded in popularity, with people promoting it as a wellness hack for everything from reducing anxiety to boosting immunity. But when you take a closer look at the research, the evidence behind many of these claims is incomplete or inconsistent.”
Is Cold-Water Immersion Good for You?
Cain and her colleagues aimed to assess the effects of cold-water immersion on the average individual, as much of the previous research has primarily focused on high-level athletes. Cain stated, “A lot of existing research on cold-water immersion has focused on athletes and sports recovery, showing that it can help with muscle soreness and fatigue after intense exercise. However, when it comes to broader health benefits, the evidence is much more limited.”
The research team conducted a systematic review and meta-analysis involving 11 studies on cold-water immersion, encompassing a total of 3,177 participants. The immersion types analyzed included cold showers, ice baths, and cold plunges.
For studies to be included in their meta-analysis, the water temperature had to be at or below 59 degrees Fahrenheit, and participants needed to be immersed at least 30 seconds in water that was chest-deep. Cain remarked, “Things like just dipping your feet or face weren’t included.”
The findings indicated that cold-water immersion resulted in an immediate increase in inflammation. Ben Singh, PhD, another co-author of the study, explained, “At first glance, this seems contradictory, as we know that ice baths are regularly used by elite athletes to reduce inflammation and muscle soreness after exercise. The immediate spike in inflammation is the body’s reaction to the cold as a stressor. It helps the body adapt and recover, similar to how muscles are damaged before they grow stronger after intense exercise.”
Interestingly, cold-water immersion wasn’t linked to immediate stress reduction; however, a drop in stress levels was observed 12 hours after immersion. Additionally, while there was no immediate boost in immunity, one study highlighted that regular cold showers participants took less time off from work due to illness. Cain further noted that cold-water immersion could lead to an enhanced quality of life and improved sleep. She emphasized, “A key takeaway was that cold-water immersion effects seem to be time-dependent, meaning what happens immediately after immersion might be different from the long-term effects.”
The report itself had some limitations. For instance, several studies only examined the effects of a single immersion, thereby restricting conclusions about the long-term effects. Moreover, only one study included female participants, which raises questions about the applicability of the findings across genders. Some studies also had small sample sizes, limiting the robustness of the conclusions.
Ultimately, Cain concluded, “While many people swear by [cold-water immersion], the scientific evidence is still developing.”
How to Take a Safe Plunge
If you are curious about experimenting with cold-water immersion, experts suggest it is generally safe to do so, provided you do not have specific pre-existing health conditions. According to Christopher Gold, DO, an internal medicine physician at Mount Sinai Health System, individuals with heart conditions, prior strokes, seizures, or respiratory issues that affect breathing should refrain from cold-water immersion practices.
Furthermore, if you have a circulatory system disorder, such as Raynaud’s disease, it’s crucial to consult a healthcare provider before diving in.
Experts recommend starting with gradual exposure to cold water. Timothy Miller, MD, an orthopedic surgeon at Ohio State University Wexner Medical Center, advised that “more isn’t always better.” You can begin by tolerating a few seconds of cold water after your regular shower and then incrementally increase the duration day by day—starting from 10 seconds to 15, then 20, and so forth.
Miller also emphasized that you should avoid immersing in water temperatures below 40°F. “You want to start with the 50-to 55-degree range,” he suggested. As you become accustomed to the colder temperatures, it’s advisable to limit your sessions to a maximum of 10 minutes for safety.
When starting your experience with cold-water immersion, Miller noted the importance of ensuring that someone is nearby and aware of your experiment. This way, they can assist you in case any issues arise during the process, ensuring a safer experience overall.
