The Benefits and Risks of an Ice Bath
Massive Vitamin C Cold Therapy
There are numerous benefits of an ice bath, such as its ability to reduce swelling and lactic acid in the body, ease stress, and lower heart rate. But there are some risks associated with cold therapy too. First, an ice bath is not suitable for all. Before beginning any type of cold therapy, individuals suffering from hypertension or diabetes should consult with their doctor. Individuals who aren’t comfortable with fitness should not be taking the bath in ice as they could slow the growth of muscles.
Swelling is decreased
The benefits of ice bath cold therapy include reducing pain and inflammation and reducing joint swelling and muscle spasms. While ice may not be effective for all injuries but the cold temperatures can be helpful and soothing for swelling joints and muscles. While the process is secure and efficient in most instances, it is not recommended for those with open wounds, pregnant women or nursing mothers.
Consult your doctor before you start an Ice bath. The water should be kept at 53 degrees Fahrenheit or less. Some people can tolerate a higher cold temperature than others, and it is important to wear warm tops or fleece. Ice bath cold therapy can be beneficial for active and athletic people. However, you should not icing your body for too long and only soak to your waist.
Reduces the amount of lactic acid
While the benefits of an ice bath cold therapy are well-known, you might be surprised to learn that cold temperatures also reduce swelling. Cold therapy also slows down physiological processes that may cause lactic acid to build up in the body. The negative effects of cold therapy may be worth trying, however. Let’s take a closer view. Let’s start by identifying the causes of lactic acid buildup.
Colder environments also boost the conversion of white fat into brown fat, which is able to burn more calories. This type of fat also improves the body’s efficiency in burning calories. Taking an ice bath can also boost the production of brown adipose tissue. Along with increasing your body’s ability to lose weight and increase your metabolism, cold therapy can also help promote the growth of muscles. Although cold therapy isn’t for everyone, it can be an effective tool to lose weight.
High levels of stress are an issue that affects everyone, including those who are older. However, cold baths have proven to be beneficial in decreasing stress and improving sleep. Cold water triggers the vagus nerve which regulates heart rate and blood pressure. In addition, they lower levels of stress hormones within the body. They also aid the brain to release neurotransmitters, which improve mood and reduce stress. This grounding effect may also help prevent anxiety and stress-related sleep disorders.
The Master of Ice, Wim Hof, has been a pioneer of cold therapy for decades. He is referred to as “The Iceman” and has broken records in extreme cold exposure. In addition to running in the Arctic Circle with bare feet and completing the Namib Desert marathon in freezing conditions and was surrounded by ice cubes for 112 minutes. In addition to the extreme exposure to cold, Wim Hof believes that cold therapy can ease anxiety and stress in other areas of our lives.
Lower heart rate
The benefits of an ice bath are numerous. The inflammation of muscles is reduced with the ice and your heart rate decreases. The cold shock can cause damage to the circulatory system as well as your heart. It is recommended to only use an ice bath only if you have other established methods for recovery. This method is particularly effective for those suffering from stress, as it helps reduce anxiety. Also, it helps reduce the soreness of muscles and reduces the potential to strengthen your muscles.
The body’s natural reaction to cold exposure is called noradrenaline. It increases the production a hormone known as noradrenaline. This hormone is responsible to increase the heart rate and blood pressure. The effects of an ice bath on your body aren’t immediately apparent however they could be beneficial in the near term. A recent review of 19 studies showed that ice baths assist people to get cool faster than other methods. There are risks, such as hypothermia and frostbite. Additionally, although ice bathing could slow the heart rate, it does not really improve recovery.
Improves cognitive function
Research has proven that cold showers and ice-baths can enhance cognitive performance by up to 30 percent. These treatments are believed to enhance memory concentration, the ability to focus, exam performance and memory. Studies have revealed that immersion in cold water can boost the release of neurotransmitters into the brain, and also improves sleep. The benefits of cold therapy are extensive and scientifically proven. Learn more about it to find out the ways it can benefit your body and mind.
A proper blood circulation is the basis for the health of your heart, a solid immune system and high levels energy. Insufficient blood flow to the brain can cause critical body systems to malfunction, which could cause a myriad of health issues. This could result in muscle cramps, fatigue and headaches. In severe instances poor blood circulation may even cause heart attacks. Contrarily, cold-water immersion increases the flow of blood to the brain and enhances the flow of nitric Oxide to the brain.
Increases muscle recovery
A cold bath can aid in muscle healing by decreasing inflammation. This can help alleviate muscle soreness that can be experienced following a workout. The cold water enlarges blood vessels, flushing metabolic waste from the body. In addition, the water helps to reduce swelling in muscles and helps flush out lactic acid. These are just a few of the benefits of an Ice bath. For more information, you can learn more about the advantages of an ice bath.
Although ice baths have proven to be useful for many athletes, a study in the Journal of Physiology published in 2019 concluded that they can hinder the production of muscle proteins. Research from 2017 also showed that ice baths could reduce inflammation. In general they are suggested for athletes and sports enthusiasts following an intense workout, and are often used in conjunction with stretching, massage, and compression garments to improve their recovery after intense exercise.