Nowadays, more and more people are turning to ice baths or cold water immersion (CWI) for its health benefits. From professional athletes to the general population who seek to live healthier lives. But is it safe to do a plunge with an ice bath tub in winter? Let's answer that and go over the science behind cold plunging!
Dan O'Conor, also known as The Great Lake Jumper, does regular cold plunging in Lake Michigan even during winter days. He explains that doing winter ice baths gives him the endorphin rush and as the water gets colder, the psychological effects get better.
What Happens to Your Body During an Ice Bath?
When you immerse yourself in cold water, the blood vessels in the areas submerged begin to narrow, this is called vasoconstriction, and it pushes blood toward your vital organs. Dr. Jonathan Leary, a doctor of chiropractic medicine and CEO of Remedy Place, a wellness center in New York and California, explains that this redirection helps protect your organs like the heart, lungs, and brain.
The water also exerts pressure on your body, known as hydrostatic pressure, which further boosts blood flow to your major organs. This increased circulation helps deliver more oxygen and nutrients where they're needed most.
When you exit the cold water, the opposite happens, your blood vessels expand and the process is called vasodilation. Dr. Leary says this allows oxygen-rich blood to flow back into your tissues, which helps flush out waste like lactic acid and reduce inflammation.
Since inflammation is often a root cause of pain and illness, Dr. Leary notes that cold water therapy, which helps lower inflammation, can be beneficial for many health issues.
Actor Stephen Amell does regular cold water immersion using his Renu Therapy cold plunge tub. He explains that it feels like his heart is repopulating his body with blood and oxygen, resulting in an invigorating experience. Having your own cold plunge tank at home makes it more convenient even during winter days because you won't have to leave the comfort of your home.
Do Ice Baths Burn Fats?
Now, will cold plunging burn fat? According to Wim Hof, known as "The Iceman," who is popular for developing the Wim Hof Method, cold water immersion can be surprisingly effective for weight loss. When your body is exposed to cold water regularly, it has to work harder to maintain its core temperature, which in turn boosts your metabolic rate, sometimes by as much as 16%. This increase in metabolism occurs because your body burns more calories to generate heat and maintain homeostasis in a cold environment.
When practiced consistently, this heightened metabolic activity can contribute to weight loss over time. It’s a natural way for your body to burn extra energy, making cold water immersion a helpful addition to a weight loss routine.
Plus, repeated cold-water immersions, especially during the colder months, have been found to improve the body's sensitivity to insulin, the hormone responsible for regulating blood sugar levels. According to physiologist James Mercer, a professor emeritus at the Arctic University of Norway, cold plunging could potentially lower the risk of developing diabetes or help individuals already managing the condition maintain better control.
Cold water immersion activates brown fat, a specialized tissue that helps regulate your body temperature and plays a role in controlling blood sugar and insulin levels. Brown fat also burns calories, sparking interest in its potential for weight loss. While the early research is promising, the evidence remains inconclusive for now.
Improved Blood Circulation
Good cardiovascular circulation is key to keeping your body functioning at its best. When blood flow is compromised, it can put extra strain on your heart which can lead to issues like headaches, high blood pressure, fatigue, muscle cramps, and even heart attacks. Cold water immersion helps boost circulation, which supports a healthy heart, strengthens your immune system, improves mental health, and keeps your energy levels up. It's a simple way to give your body the extra care it needs for overall well-being.
The Wim Hof Method
The Wim Hof Method revolves around three key pillars, breathing, controlled cold exposure, and commitment. These elements work together to help us adapt to what Wim Hof calls "cold, hard nature." In our modern world, we've gotten pretty comfortable, which means our bodies aren’t as used to cold conditions anymore. But by gradually training your body to handle the cold, you can see some impressive benefits, like lower stress levels, increased energy, and even better sleep quality.
How to Get Started with Ice Baths Safely
If you're new to ice baths, it's important to ease into the process to ensure a safe and positive experience. Start by choosing a temperature that's cold but not too shocking, around 50°F to 60°F is a good starting point. As a beginner, limit your time to just 1 minute to 2 minutes in the water. Gradually, you can build up both the coldness and duration as your body gets more accustomed to the sensation.
So, one of the most important tips is to start slow and listen to your body. You don’t need to go all in on your first attempt. Begin with cold showers or dip just your legs or feet into the cold water before fully submerging. It's important to pay close attention to how you feel, there’s no need to push yourself to the point of discomfort. Always remember that consistency is key to seeing the benefits, so make it a regular part of your wellness routine, but give yourself time to adjust.
Experience the Benefits of Winter Ice Baths with Renu Therapy!
Discover why cold plunge is good for you with the science-backed advantages of cold water therapy. Boost your recovery, improve circulation, and reduce inflammation, all from the comfort of your home.
With Renu Therapy's cold plunge tanks, you can safely start your hot ot cold therapy routine and enjoy lasting health benefits throughout the winter season. Take the plunge today and see the difference for yourself!
