March 13, 2024 – There’s a good chance you’ve come across this popular 10-second social media story.
A hard-bodied person looks at the camera. If you zoom out, you'll see that she's wearing only a beanie and a swimsuit. Hey, I'm about to immerse myself in freezing water. Voluntarily! Because I hate, love, hate! Really! You should too.
should you?
Everywhere you look, someone somewhere is dunking something. hot water. ice water. face. feet. Whole body.
There's a good reason for that. Water brings healing in many forms and ways.
Dr. Judy Ho, a clinical neuropsychologist and associate professor at Pepperdine University in Los Angeles, says a growing body of research shows that soaking in water can reduce muscle pain, promote relaxation, and improve circulation. That's what it means.
„This makes sense in many ways because water is an easy way for people to have a sensory experience to tap into mindfulness,“ she said.
Additionally, there is a biological basis. Being in water affects many body systems, including the cardiovascular system (the heart and blood vessels), the respiratory system, and the endocrine system (the glands that make hormones). „It's probably all of those gestalts that make[water immersion]beneficial, beneficial, and helpful,“ said Bruce, a clinical professor at the University of Washington School of Medicine in Seattle who researches and lectures on aquatic therapy.・Med. Becker says: .
We asked Becker, Ho and others to explain the science behind five popular methods. Ready? Let's dive in.
cold plunge
Although the research is in its early stages, pilot studies have shown that cold water immersion Dr Heather Massey, a senior lecturer at the University of Portsmouth in the UK who studies cold water immersion, said it can improve blood pressure, mood and depression. A variety of reasons may be involved, including reduced inflammation and stimulation of the vagus nerve, which „can calm your heart rate and your body, allowing you to focus on the present moment rather than running at 1,000 miles per hour.“ We’ll give you space,’” Massey said.
other the study cold water immersion and Body fat decreased and insulin sensitivity improved. However, most of these studies are small and inconclusive.
Please note that ice plunges are not without risks. Cold weather can cause a shock response, which increases blood pressure, breathing rate, and heart rate for the first 30 seconds before the effects subside. This can lead to heart and blood vessel problems, such as arrhythmia, and an increased risk of drowning.
If you have these risks, talk to your doctor before trying a cold plunge. To reduce the effects of cold shock, Massey says, entering the water gradually (and not trying to heal too quickly) can prevent you from reflexively gasping and blocking your airway underwater. That's what it means.
While there's no ideal „dose“ for cold water soaks, „we know that colder and longer isn't better. In fact, shorter soak times can be mood-boosting,“ says Massey. , added that cold temperatures, even if not below freezing, can lead to damage to blood vessels and nerves, especially in the extremities. If you're a first-timer, you may want to start at a temperature of 50 to 59 F for about 5 minutes.
If you don't have access to a cold plunge pool, do-it-yourself models include taking a cold or cold bath (adding ice if you can tolerate it) or taking a cold shower.
hot tub
Dr Tom Cullen, an assistant professor who studies heat therapy at Coventry University in the UK, said heat therapy was not only much more comfortable than bathing in cold water, but was also linked to cardiovascular health. .
Cullen says „passive heating“ could mimic the effects of exercise on the body. Review of research inside Journal of Applied Physiology. „We think a lot of this is due to increased blood flow to the skin, which forces a lot of blood into the arms and legs,“ Karen said. To tell. This puts stress on your heart and blood vessels, strengthening your cardiovascular system just like exercise. It may also reduce anxiety and lower stress hormones, he said.
Curren said it would take about 30 minutes of soaking in water heated to 102 degrees Fahrenheit to see any cardiovascular effects. „If you just want to feel better, relax, and have your blood pressure slightly lowered, maybe he can cut it short by about 15 minutes and cool it down a little bit.“
soak your face in ice water
is promoted as an easy way to relieve anxiety, this TikTok hack has scientific backing. In fight or flight mode, your body temperature, heart rate, and stress hormones increase to prepare your body for the literal or figurative bear you're facing. Cold water activates the parasympathetic nervous system (the nervous system associated with rest and relaxation), triggering a biological response that calms the mind, Ho said.
Why dunk in the face? „There are so many nerves in the face that this is the quickest way to activate a response,“ she says. „And it's just closer to the brain. The idea is that we're just trying to get that message to the brain as quickly as possible.“
CAUTION: Do not feel excessively uncomfortable or have difficulty breathing. Ho says that simply splashing cold water on your face, applying an ice pack to your neck, or applying ice to any part of your face can have a similar effect.
foot bath
Soaking your feet in warm water will not only make you feel better, but may help you sleep better and reduce pain. One possible reason is that it can affect the body's thermoregulatory system and affect core body temperature. After a warm footbath, body temperature dropscan promote quality sleep.
a 2023 survey A warm foot bath was found to improve sleep quality in patients who had just undergone back surgery.another study inside Care Science Journal found that taking a 20-minute foot bath each night improved the quality of sleep in older men (the study lasted six weeks).other the study shows similar results with menopausal women I discovered that foot baths can help relieve the pain associated with menstruation.
swimming
This may be the most obvious one, but there are special reasons why swimming is an ideal form of exercise, beyond just its cardiovascular benefits and low impact on your joints.
Swimming can increase both your heart rate and the amount of blood pumped by your heart more than other forms of activity (both of which are good during exercise). hydrostatic pressuresaid Becker. It's the power of water pressing against you, And it helps move fluids throughout the body. (One interesting area of new research is the effect of vertical underwater exercise, such as swimming and underwater running, on the brain, as increased blood flow may help improve thinking ability as we age.) he said.)
More people are preferring cold open water, as is the plunge in colder climates. swimming. Massey, a lifelong cold-water swimmer, said people were swimming in cold water before the pandemic, but the practice became more common after people were forced to stay away from their normal activities. „Since then, a lot of people have continued to swim and dip in cold water,“ she says.
Again, there are risks involved, especially for beginners, so it's important to follow precautions.Article british medical journal reported a significant increase in lifeguard calls and deaths associated with an increase in cold water swimming.
However, if done safely, this activity may have similar health benefits as a cold plunge.Furthermore, recent study in post-reproductive health showed that menopausal women have symptom relief In cold water swimming.
Another benefit is that it forces us into a state of discomfort. „When we feel discomfort, that's how we maintain our health and well-being,“ Massey says, adding that exercise (cold water or not) is a form of discomfort. Ta. „Exposing yourself to uncomfortable situations can help you adapt and maintain some elements of health.“