What are the benefits of cold exposure? And how often should you cold plunge to get the benefits?

Cold exposure, or the practice of intentionally exposing oneself to cold temperatures, has been gaining popularity in recent years as a way to improve physical and mental health. Cold exposure can take many forms, from cold showers and ice baths to simply spending time outside in cold weather. In this blog, we'll explore the benefits of cold exposure and how often you should engage in it to get the most benefits.

Benefits of Cold Exposure:

1. Improved Immune System: Exposure to cold temperatures has been shown to increase the body's production of white blood cells, which are essential for fighting off infections and diseases. This can help to improve overall immunity and reduce the risk of illness.

2. Reduced Inflammation: Cold exposure has also been shown to reduce inflammation in the body, which can be beneficial for those with chronic inflammatory conditions such as arthritis or inflammatory bowel disease.

3. Increased Metabolism: Exposure to cold temperatures can increase the body's metabolic rate, which can lead to increased calorie burn and potential weight loss.

4. Reduced Stress and Anxiety: Cold exposure has been shown to reduce levels of stress hormones in the body, leading to a decrease in feelings of anxiety and an increase in overall mood.

5. Improved Sleep: Cold exposure can also improve sleep quality by promoting the production of melatonin, a hormone that helps regulate sleep.

How Often Should You Cold Plunge?

The frequency and duration of cold exposure will depend on individual preferences and tolerance levels. It is recommended to start slowly and gradually increase the duration and intensity of cold exposure over time. A common practice is to start with a cold shower for 30 seconds to a minute and gradually increase the duration to 3-5 minutes.

For those interested in cold plunging, it is recommended to start with short durations of 1-2 minutes and gradually increase to 5-10 minutes. It is important to listen to your body and not push yourself too hard, especially if you have any underlying medical conditions.

Cold exposure can provide numerous benefits for physical and mental health, including improved immune function, reduced inflammation, increased metabolism, and reduced stress and anxiety. The frequency and duration of cold exposure will depend on individual preferences and tolerance levels, but it is recommended to start slowly and gradually increase over time. As with any new exercise or health practice, it is important to consult with a healthcare provider before beginning cold exposure.

References

1. Leppäluoto, J., Westerlund, T., Huttunen, P., Oksa, J., Smolander, J., & Dugué, B. (2016). Effects of long‐term whole‐body cold exposures on plasma concentrations of ACTH, beta‐endorphin, cortisol, catecholamines and cytokines in healthy females. Scandinavian Journal of Clinical and Laboratory Investigation, 76(2), 144-153.

2. Shevchuk, N. A. (2008). Adapted cold shower as a potential treatment for depression. Medical hypotheses, 70(5), 995-1001.

3. Shevchuk, N. A. (2007). Possible use of repeated cold stress for reducing fatigue in chronic fatigue syndrome: a hypothesis. Behavioral and Brain Functions, 3(1), 55.

4. Bouzigon, R., Gravier, S., & Dantec, J. P. (2015). Effects of cold exposure on metabolic rate, white blood cells, survival and energy reserves in young adult female Alpine ibexes. Journal of Experimental Biology, 218(20), 3260-3268.

5. Aschoff, J., & Wever, R. (1981). Melatonin‐release as a function of body‐temperature. Environmental Physiology of