The Benefits and Risks of an Ice Bath
Dr Choice Zinc Cold Therapy
Ice baths offer many advantages, including the ability to reduce swelling and lactic acid, stress and also lower heart rate. But there are some risks associated with cold therapies as well. First an ice bath is not for all. Before starting any cold therapy, people with high blood pressure or diabetes should consult with their doctor. Ice baths should be avoided by people who are new to physical training, as they can hinder muscle growth.
Ice bath cold therapy has numerous benefits, which include the reduction of pain and inflammation, and reducing muscles spasms and joint swelling. While ice may not be effective for all injuries but the cold temperatures can be a soothing and effective in treating swelling joints and muscles. While the process is secure and efficient in most cases it is not recommended for those with open wounds, pregnant women or nursing mothers.
Before beginning an ice bath, talk to your doctor. The water should be kept at 53 degrees Fahrenheit or lower. Some people are able to tolerate higher temperatures than others, which is why it’s important to wear warm clothes or fleece. While ice baths cold therapy can be beneficial for active people and athletes however, you should not ice yourself too often and only immerse yourself to the waist.
Reduces the amount of lactic acid
While the benefits of ice bath cold therapy are well-known to all, you may be surprised to know that cold temperatures also reduce swelling. Cold therapy can also slow down the physiological processes, which could cause lactic acid buildup within the body. The negative effects of cold therapy might be worth a try, however. Let’s take a closer look. Let’s begin by identifying reasons behind the buildup of lactic acid.
The cold environment also enhances the conversion of white fat to brown fat, which can burn more calories. This type of fat makes the body more efficient at burning calories. In the event of an ice bath, it will also increase the production of brown adipose tissue. Along with increasing your body’s ability to lose weight as well, cold therapy can help to promote muscle growth. While this therapy isn’t for everyone, it can be a potent tool for weight loss.
Stress levels are high and a common issue for people of everyone, including the old. However, cold water immersions have proven beneficial for lessening stress and improving sleep. Cold immersions trigger the vagus nervous system, which regulates blood pressure and heart rate. Additionally, they reduce levels of stress hormones within the body. They also aid in helping the brain release neurotransmitters to improve mood and decrease stress. This effect of grounding can be used to combat anxiety and sleep disorders related to stress.
The Master of Ice, Wim Hof, has been a pioneer in cold therapy for many years. Known as “The Iceman,” he has broken many records related to extreme cold exposure. He has run in the Arctic Circle in bare feet and completed the Namib Desert Marathon in freezing conditions. He also ran running in frozen cubes for 112 minutes. In addition to the extreme exposure to cold, Wim Hof believes that cold therapy can help reduce anxiety and stress in other areas of life.
Lowers heart rate
The advantages of an ice bath are numerous. Inflamed muscles are lessened by the ice, and your heart rate is reduced. However the cold shock can be dangerous to your heart and circulatory system. You should only take an ice bath when you have other tested methods of healing. This is a great option for people who are stressed because it reduces anxiety. It helps reduce muscle soreness and also limits the potential to build your muscles.
The body’s natural reaction to cold exposure is known as noradrenaline. It increases the production a hormone known as noradrenaline. This hormone is responsible for increasing blood pressure and heart rate. The effects of an ice bath on the body aren’t immediately evident, but they may be beneficial in the short run. A recent review of 19 studies concluded that ice baths help people cool down faster than other methods. There are some risks including hypothermia, and frostbite. Additionally, although ice bathing can reduce heart rate, it will not improve recovery.
Cognitive function is improved
Cold showers and ice baths have been proven to enhance cognitive performance by up to 30 percent. It is believed that these treatments can help improve focus, memory and exam performance. Studies have found that immersion in cold water can boost the release of neurotransmitters to the brain, and also improves sleep. Research has revealed that cold therapy has many benefits. Continue reading to discover the numerous ways that cold therapy can help your body and mind.
Blood circulation is vital for a healthy heart, strong immune system, and high levels of energy. Insufficient blood flow to the brain can cause the body’s critical systems to malfunction, which could cause a myriad of health issues. This can result in fatigue, muscle cramps headaches, and other symptoms like muscle cramps. In severe instances poor blood circulation could contribute to heart attacks. By contrast, cold immersion increases the flow of blood to the brain and enhances the delivery of nitric oxygen to the brain.
It aids in muscle recovery.
Ice baths aid in muscle recovery by reducing inflammation, which can lead to delayed muscle soreness following an intense exercise. The cold water enlarges blood vessels, flushing metabolic waste from the body. The water can also help reduce muscle swelling and flush out lactic acid. These are just a few of the advantages of an ice bath. For more information, learn more about the benefits of an ice bath.
Although ice baths have proven to be beneficial for many athletes, a study published in the Journal of Physiology published in 2019 revealed that they could hinder the production of muscle proteins. Research from 2017 also showed that ice baths may reduce inflammation. Ice baths are suggested for athletes following intense training and should be paired with stretching, massage, and compression garments to aid in the recovery process.