Ice, Ice, Baby: The Surprising Benefits of Embracing the Cold

Explore the fascinating benefits of cold exposure, from supporting your immune system to supercharging your workouts

Cold exposure has been used for centuries as a way to improve health.

Nowadays, people mainly use it to help with muscle soreness and recovery after exercise.

But are you really aware, of these scientifically proven benefits?

Cold exposure can also help with:

• Blood sugar and fat levels

• Lowering Inflammation

• Strengthening the immune system

• Making your brain work better.

This happens because of a process called Hormesis

(where a little bit of stress helps your body prepare for bigger stress later on)

In this article, you'll learn about:

1. Different ways to use cold exposure.

2. How it affects your body.

3. The health benefits.

4. How to stay safe while trying it out.

Ready for a deep dive?… Read On!

What Methods Can I Use For Cold Exposure?

• Cold water immersion: Putting your body in water at or below 59°F (15°C)

• Local cryotherapy: Placing ice packs on specific body areas like joints or muscles

• Whole-body cryotherapy: Standing in a chamber with cold air for a few minutes at temperatures as low as -289°F (-178°C), while wearing protective clothes on hands and feet

How Does My Body Adapt To The Cold?

So you’re exposed to cold temperatures - now what?

What changes happen to our bodies?

Our bodies go through various physiological responses

Known as the Cold Shock Response.

Over time, repeated exposure can make the body more used to the cold. Here are some important aspects of this response:

Norepinephrine release

A hormone that affects heart rate, heat production, and immune function. This hormone can also increase the activity of PGC-1 alpha (a protein involved in energy metabolism)

Cold shock protein induction

Cold shock proteins protect cells during cold exposure. RBM3, a cold shock protein, helps regenerate damaged neurons, potentially providing neuroprotection!

Mitochondrial biogenesis

Cold exposure can increase the number of mitochondria, which help produce energy in our body. This process is regulated by the PGC-1α transcription factor.

Thermogenesis

Our body can produce heat through two processes:

• Shivering thermogenesis: Shivering to produce heat through muscle contractions.

• Non-shivering thermogenesis: Heat production in the absence of shivering by unique mechanisms in skeletal muscle and fat tissue.

Brown adipose tissue activation

Brown fat is a type of fat that helps produce heat. Cold exposure can increase brown fat activity, which might help with weight loss and metabolism. This fat type can also improve glucose and insulin sensitivity.

And… here are some other general benefits for your body!

1. Metabolic health

2. Immune function

3. Antioxidant enzyme activation

4. Inflammation

5. Microbiome

While cold exposure has demonstrated several potential health benefits, it's important to note that more research is needed to explore these effects in different populations, such as older adults or people with various medical conditions.

Thank you for reading The Golden Circle. This post is public so feel free to share it.

Share

Effects On The Brain

Mood and Cognition

• Cold exposure releases norepinephrine in the brain, affecting mood and focus.

• Studies show potential benefits for depression and mental well-being.

• More research is needed to confirm these findings.

Brain Aging

• Cold exposure may activate cold shock protein RBM3, which helps nerve synapses regenerate.

• This could potentially protect against neurodegenerative diseases.

• More research is needed to determine the full extent of RBM3's effects.

Cold Exposure and Exercise

• Resistance Training

  • Cold exposure right after resistance training may blunt muscle adaptations.

  • Delaying cold exposure by at least one hour might improve recovery.

  • Conflicting results make it necessary to exercise caution with timing.

• Endurance Exercise

  • Cold exposure generally has positive effects in endurance exercise settings.

  • Cold water immersion can improve muscle soreness and recovery.

  • Benefits are seen in sports like running, cycling, tennis, and rowing.

  • Performance enhancements may be sustained over a prolonged time period.

Effects of Timing

• Cold exposure immediately after exercise may diminish beneficial training adaptations.

• Peak anti-inflammatory response occurs up to one hour after activity.

• It may be more helpful to delay cold exposure after exercise.

Remember to consult with a healthcare professional before starting any new exercise or cold exposure routines. The effects of cold exposure can vary depending on individual circumstances and health conditions.

Cold Exposure Safety Concerns

• Cold exposure has some health risks, especially in unsupervised or uncontrolled conditions.

• Hypothermia

  • Core body temperature drops below 95°F (35°C).

  • Symptoms: rapid breathing, shivering, pale skin, confusion, drowsiness.

  • Can impair respiration and lead to drowning in large bodies of water.

• Afterdrop

  • Drop in core body temperature after exiting cold water

• Frostbite

  • Alcohol consumption and hypothyroidism can decrease cold tolerance and increase risks.

  • Caution when alternating from hot to cold exposure due to possible dramatic changes in blood pressure.

Take homes

• Cold exposure can provide potential health benefits, such as reduced inflammation, improved athletic performance, and immune system support.

• Brown fat activation may help with obesity and cardiometabolic diseases.

• Early studies suggest positive effects on gut microbiome, energy metabolism, and thermogenesis.

• More research is needed to confirm the benefits for cognitive and mood disorders.

• Cold exposure should be conducted with caution and under supervision