The Benefits of Cold Therapy: From Ice Baths to Cryotherapy
Applying cold temperatures to the body for therapeutic purposes is called cold therapy or cryotherapy. This therapeutic process may be an old one but it has evolved a lot in recent years to include simple ice packs to sophisticated cryotherapy chambers. Some commonly employed methods in cold therapy include ice baths, cold showers, and whole-body cryotherapy.
Each of the above methods makes use of the power of cold to incite physiological responses in the body. Cold therapy has gained a lot of popularity in recent years, thanks to the increased interest in natural healing and performance enhancement amongst people belonging to different age groups. Health-conscious individuals, fitness enthusiasts, and athletes seek its potential benefits for inflammation reduction, recovery, and overall well-being.
The Science Behind Cold Therapy
To fully understand the benefits of cold therapy, one has to understand the science behind it. The effectiveness of cold therapy lies in the body’s natural responses to cold exposure. The body goes through a lot of physiological changes whenever it is subjected to cold temperatures. It does so to maintain its core temperature and protect vital organs.
When cold therapy is applied to the body, the blood vessels near the skin’s surface get narrowed; forcing blood to flow to deeper tissues. It is because of this phenomenon the inflammation in the region gets reduced and there is an increased flow of blood and nutrients to various tissues in the body. After exposure to cold temperatures, the body starts releasing a hormone and neurotransmitter called norepinephrine that boosts focus, mood, and pain tolerance. This hormone also assists in burning calories and weight management.
The sympathetic nervous system also gets activated because of the cold shock response. When this activation happens, the heart rate increases and the body gets alerted. It is this stimulation that increases cognitive function and energy levels. Also, when the body’s exposure to the cold increases, the production and activities of white blood cells increase and this phenomenon prompts an improvement in the body’s immune system. Research has also indicated that the inflammatory response of the body also improves whenever it is subjected to sudden cold temperatures. This may in turn benefit people dealing with chronic inflammatory conditions.
Types of Cold Therapy
There are many variations of cold therapy; with each of them having its distinct advantages and uses:
- Cold Showers – This is one of the most accessible options for people wishing to try out cold therapy. This method requires exposing the body to cold water for a short period, typically between 30 seconds and 3 minutes. Some of the benefits cold showers provide include increased alertness, improved circulation, and potential mood enhancement.
- Ice Baths – This method is extremely popular with athletes and requires the body to be cooled to 10-15ºC for about 15 minutes. Ice baths are regularly employed as they help reduce inflammation and muscle soreness after a session of intense physical work. Typically, ice baths can be done in specially designed tubs or a bathtub filled with water and ice.
- Cryotherapy Chambers – The individual receiving whole-body cryotherapy spends 2-4 minutes in a specially designed chamber with the body exposed to extremely cold air (-110ºC to -140ºC). To protect from the extremities, the person will be wearing minimal clothing, shoes, socks, and gloves. The benefits of this therapy range from improved skin condition to pain relief.
- Cold Water Immersion in Nature – To get the combined benefits of cold exposure with the feel-good factor of being in the middle of nature, one can consider swimming in oceans, rivers, or cold lakes. This simple but effective therapy can be undertaken by those seeking a holistic approach to health or outdoor enthusiasts.
- Localized Cold Therapy – As the name suggests, this form of therapy involves the application of cold directly to specific body areas using cold compresses, ice packs, or specialized devices. This treatment mode is beneficial for treating chronic pain conditions, reducing swelling, and treating injuries. The unique thing about this treatment is that it is localized in nature and the whole body is not exposed to cold treatment.
Benefits of Cold Therapy
Cold therapy provides a lot of benefits to a lot of people, including fitness enthusiasts, athletes, and health-conscious individuals. Here are some of its benefits:
- Reduced Inflammation and Muscle Soreness – The ability of cold therapy to reduce inflammation and muscle soreness is well-known. It does so by reducing blood flow to the affected area. This is especially beneficial for individuals and athletes who are recovering from intense physical activities.
- Enhanced Immune Function – When exposed to cold temperatures, the body gets stimulated and starts producing white blood cells. This boosts the immune system which is necessary for developing resistance to illnesses and improving overall health.
- Improved Recovery After Exercise – The recovery process gets a boost through cold therapy as it reduces muscle damage and inflammation. What it does is eliminate metabolic waste products and ensure faster healing of micro-tears in muscle fibres.
- Improved Sleep Quality – Research indicates that cold therapy can contribute to better sleep. The body’s natural cooling process before sleep can be mimicked by cold therapy and this can help in achieving deeper and more restorative sleep.
- Increased Metabolism and Weight Loss – Brown adipose tissue gets activated after exposure to cold. When this happens, extra calories get burnt leading to heat generation. This process is referred to as thermogenesis and it contributes to increased metabolic rate and aid in weight management.
- Mental Health Benefits – Various psychological benefits have been associated with cold therapy. When exposed to cold temperatures, the body starts releasing norepinephrine and endorphins that can potentially reduce symptoms of anxiety and depression and improve mood.
How to Get Started with Cold Therapy
When you wish to undergo a session of cold therapy, you need to make sure to consider quite a few factors and make progress gradually. If you are dealing with a pre-existing medical condition, then you need to consult a medical practitioner and seek his/her expert advice before you start this therapy.
To start with, end your regular shower with 30 seconds of cold water. Once you are used to this practice, gradually increase the duration and decrease the temperature of the water. It is important to remember that your safety is paramount. You should not attempt cold therapy alone and should avoid attempting it if you are feeling unwell. Frequency-wise, you can attempt this therapy 2-3 times per week and increase it gradually to daily sessions once you are adjusted to this practice.
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