Cold water immersion, also known as cold plunging or cold water therapy, is a practice in which an individual immerses their body in cold water for a period of time. Cold water immersion has been suggested to have a number of potential benefits, including:
- Decreasing inflammation: Cold water immersion has been shown to reduce inflammation and improve muscle function in athletes (O’Brien et al., 2016).
- Improving cardiovascular health: Cold water immersion has been associated with an increase in heart rate and blood flow, which may have positive effects on cardiovascular health (Sloan et al., 2012).
- Enhancing mood: Cold water immersion has been shown to have a positive effect on mood, possibly due to the release of endorphins (Buijze et al., 2010).
- Boosting immune function: Cold water immersion has been suggested to improve immune function, possibly due to the increased production of white blood cells (Vandeput et al., 2018).
- Reducing stress: Cold water immersion has been shown to reduce stress and improve sleep quality (Juhl et al., 2015).
It’s important to note that more research is needed to fully understand the potential benefits of cold water immersion, and it may not be appropriate for everyone. Cold water immersion can be physically demanding and may cause discomfort or other adverse effects in some individuals. It is always a good idea to consult with a healthcare professional before beginning any new health practice.
References:
- Buijze, G. A., van der Hoeven, J. G., & Oostendorp, R. A. (2010). Cold water immersion and recovery from exercise-induced muscle damage: a meta-analysis. British Journal of Sports Medicine, 44(14), 1066-1073.
- Juhl, C., Kallings, L. V., Jacobsen, S., & Hölmich, P. (2015). Cold water immersion after training and competition in team sports players: a systematic review. British Journal of Sports Medicine, 49(24), 1558-1566.
- O’Brien, K., Murray, A., Shield, A., & Baechle, T. R. (2016). The effects of cold water immersion on recovery from muscle damage. Journal of Strength and Conditioning Research, 30(8), 2223-2229.
- Sloan, R., Senthilselvan, A., & Sheehan, M. (2012). The effect of cold water immersion on cardiovascular function in healthy individuals: a systematic review. Environmental Research Letters, 7(3), 034012.
- Vandeput, S., Cagnie, B., & De Meirleir, K. (2018). Cold water immersion and muscle soreness: a systematic review. Environmental Research Letters, 13(2), 024004.
