Exploring the benefits of cold water immersion therapy and open water swimming

Exploring the benefits of cold water immersion therapy and open water swimming

Some of you may have seen from my social media that I have been experimenting with a new health challenge. Cold water immersion therapy.Β  Where and why did this start?Β  Well I, like many, watched the Wim Hoff programme and was fascinated by it, mainly from a mental challenge perspective.Β  I thought β€˜I would love to do that, but don’t think I ever could or would’ I like to be warm!Β  However I then attended a business network meeting and listened to a really inspiring talk from a couple of ladies, one of whom I am good friends with, and they talked passionately about their experiences with open water swimming, not in balmy summer months but during the depths of winter when water temperatures were around 0-4 degrees!!! They also told us about many of the health benefits which I will tell you about later.Β  But first, what exactly is cold water therapy? It is the practice of immersing yourself in water 15⁰C or below for a number of minutes to stimulate health benefits – how long this immersion should be seems to be dependent on a number of factors and is very individual. Β The main factor will be how cold the water is, some say 1 min for every degree, others say until you start to feel a comfortable temperature. I say take is easy to start with listen to your body during and after immersion and build the time up slowly, taking all factors into consideration on the day – especially how YOU feel in yourself – every day is different!

Personally I started experimenting and acclimatising myself in the shower – that was hard! Then sitting in an empty bath and filling it from the cold tap, I found this gradual acclimatisation better and more achievable.Β  I was then gifted a cold pod for the garden and built up my mental powers to get in and stay in testing the water temperature which has ranged from 8-14⁰C, Starting time was about 5 mins from full immersion (up to shoulders not full head under!) in the warmer water I have managed 15mins.Β  Next step was the open sea in Sandbanks in just swimsuit (no wetsuits here!). This bought a whole knew element of social engagement with a group called the Bluetits – Incredibly welcoming sociable bunch of ladies who know how to laugh which was a tonic in itself. Lastly in this journey of discovery I have now been twice in our local lake water temp about 15⁰C and my time in there is dictated by my swimming strength and endurance which is currently quite limited! 400m achieved on my last visit which I am very proud of.

Benefits of Cold water therapy

Here are some of the main benefits of cold water therapy:

Immune system – Some studies have shown a positive impact on the immune system when cold water therapy is practiced regular especially when practiced in conjunction with breathing techniques.Β Β  This is due to the impact on the sympathetic nervous system and increased release of anti inflammatory mediators and dampening of pro inflammatory cytokines.

Boost metabolism – More research is required in this area but initial evidence does suggest that cold water immersion does increase metabolism.Β  It is also thought to activate brown fat – different from your average white fat stored under the skin which stores energy, brown fat is hidden deeper into the body and its main role is to heat our body when it gets cold and to produce this heat it burns energy.Β  It is thought to activate and β€˜train’ brown fat to be more effective we would need to practice cold water immersion very regularly and for a considerable length of time.

Reduced DOMS (delayed onset muscle soreness) – Many athletes are using cold water therapy post exercises to reduce muscle soreness which will allow them to train more effectively on an ongoing basis.Β  The cold water immersion helps reduce pain as it causes the blood vessels to constrict which reduces blood flow to the area and helps reduce swelling and inflammation.Β  It is also the best way to cool the body temperature back to normal post exercise.Β  However some research is suggesting that if building strength and hypertrophy (increasing size of muscles) is the goal, cold water immersion immediately post workout may interfere with muscle growth and practicing the immersion some hours later would be more beneficial.

Reduce Anxiety – Some studies and much anecdotal evidence suggests that cold water therapy helps alleviate symptoms of anxiety and depression.Β  This is likely due to the activation of the sympathetic nervous system during cold exposure which increases the levels of mood boosting neurotransmitters (endorphins and adrenaline). There is also an increased flow of electrical pulses to the brain from the peripheral nerve endings when they are exposed to the cold resulting in an anti-depressive effect.

In Conclusion

If you are intrigued by this phenomenon I would highly recommend giving it a go.Β  I personally have found it a great mental challenge and hope my body is benefiting from my increased cold water immersion.Β  I can definitely say that I feel amazing after it so can confirm that some endorphins are being released and giving me a hit of dopamine – that’s a good enough reason to do it in my book!Β  Please make sure if you try it you do it safely and I recommend you read on for some tips taken from Cold Water Therapy: Benefits of Cold Showers, Baths, Immersion Therapy (healthline.com).

Safety tips

Talk to your doctor firstΒ  – Because cold water immersion affects your blood pressure, heart rate, and circulation, it can cause serious cardiac stress.

Have an observer with you – Because your reasoning and emotions can be affected by dangerously cold water temperatures, make sure someone is on hand to monitor your condition when you swim, especially in open water.

Be sure to warm up when you get out – Your body temperature could keep dropping even after you get out of the water, increasing your risk of hypothermia.

  • Immediately put on a hat and gloves.
  • Get out of your wet clothes and dry off.
  • Dress in warm, dry layers, starting with your upper body.
  • Drink a warm beverage.
  • Have a bite to eat β€” bonus points for something sweet, since sugar elevates your body temperature.
  • Find a warm place to sit down or, if you feel up to it, walk around to raise your body temperature.
  • Avoid taking a hot shower. The sudden change in blood flow could cause you to pass out.

Kale & Sweet Potato Egg Muffins

[vc_row equal_height=”yes”][vc_column width=”1/2″][vc_single_image image=”2911″ img_size=”large”][/vc_column][vc_column width=”1/2″][vc_column_text css=”.vc_custom_1683649629639{margin-top: 0px !important;margin-bottom: 0px !important;border-top-width: 0px !important;border-right-width: 0px !important;border-bottom-width: 0px !important;border-left-width: 0px !important;padding-top: 0px !important;padding-right: 0px !important;padding-bottom: 0px !important;padding-left: 0px !important;}”]These vegetable filled muffins make a great grab and go breakfast or light lunch  served with a green salad and mayo.  They are packed with protein from the eggs and quinoa and can easily be adapted to use up vegetables you have available.[/vc_column_text][vc_message css=”.vc_custom_1683650497038{margin-top: 0px !important;margin-bottom: 0px !important;border-top-width: 0px !important;border-bottom-width: 0px !important;padding-bottom: 0px !important;}”]Makes: 14 NOTES: Quinoa flakes can be substituted for fine porridge oats. Leftovers can be stored in an airtight container in the fridge and enjoyed within 3-4 days. ALLERGENS: Eggs, Nuts (almonds in milk)[/vc_message][/vc_column][vc_column][vc_row_inner][vc_column_inner width=”1/2″][vc_separator][/vc_column_inner][vc_column_inner width=”1/2″][vc_separator][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_column_text]

Ingredients

olive oil for greasing 100g frozen chopped kale 100g quinoa flakes 6 tbsp nutritional yeast (or grated parmesan) 1 tsp baking powder 2 tsp dried oregano 1 tsp smoked paprika Β½ tsp garlic powder Β½ tsp salt ΒΌ tsp black pepper Small sweet potato (approx. 100g), peeled & grated 10g fresh parsley, finely chopped 10g fresh chives, finely sliced 10 eggs 200ml unsweetened almond milk[/vc_column_text][/vc_column][vc_column width=”1/2″][vc_column_text]

Method

  1. Preheat the oven to 180Β°C fan and grease a silicon muffin tray.
  2. Place the frozen kale in a sieve over the sink and pore over boiling water from the kettle. Remove any large storks and leave to drain and cool.
  3. Combine quinoa flakes, nutritional yeast or parmesan, baking powder, oregano, paprika, garlic powder, salt and pepper in a large bowl.
  4. Add grated sweet potato, sundried tomato, parsley, chives and drained kale the stir to distribute evenly.
  5. Lightly whisk the eggs and milk in a bowl add to dry ingredients and stir until well combined.
  6. Ladle the mixture into the prepared muffin trays and bake for 20 minutes.
  7. Remove from the muffin tray and leave to cool on a wire rack.
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Rainbow Stir-Fry

[vc_row equal_height=”yes”][vc_column width=”1/2″][vc_single_image image=”3494″ img_size=”large”][/vc_column][vc_column width=”1/2″][vc_column_text css=”.vc_custom_1631737239912{margin-top: 0px !important;margin-bottom: 0px !important;border-top-width: 0px !important;border-right-width: 0px !important;border-bottom-width: 0px !important;border-left-width: 0px !important;padding-top: 0px !important;padding-right: 0px !important;padding-bottom: 0px !important;padding-left: 0px !important;}”]This recipe is quick and easy and is a great way to eat a rainbow of colours.Β  Don’t overcook, the vegetables should still be crunchy. It is an excellent source of fibre which is great for the digestive system and gut health and is packed with anti-oxidants.[/vc_column_text][vc_message css=”.vc_custom_1631737358817{margin-top: 0px !important;margin-bottom: 0px !important;border-top-width: 0px !important;border-bottom-width: 0px !important;}”]Serves 2-4

Notes: Best served immediately but leftovers can be stored in fridge and enjoyed hot or cold withing 48 hours.

Allergens: Allergens: Soy, sesame, nuts, fish[/vc_message][/vc_column][vc_column][vc_row_inner][vc_column_inner width=”1/2″][vc_separator][/vc_column_inner][vc_column_inner width=”1/2″][vc_separator][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_column_text]

Ingredients

2 tbsp coconut oil

1 red onion, sliced

2 garlic cloves, thinly sliced

1 red chili,

1 carrot, fine julienne of grated

200g broccoli cut into small florets

2 cm piece of ginger, grated

70g sugar snap peas

1 red pepper, cut into strips

For a Chinese flavour add:

2 tbsp Tamari Soy

1 tbsp Sesame oil

Β½-1 tsp Chinese five spice

1-2 tsp honey

For a Thai flavour add:

2 tbsp tamarind paste

1-2 tbsp fish sauce

1-2 tsp honey

Β½-1 tsp Thai 7 spice

Optional extras: Chinese cabbage, bok choi, bean sprouts

Extra protein: edamame bean, crisped tofu, cooked prawns, chicken, beef or pork

Garnish: fresh coriander, toasted cashews or sesame seeds[/vc_column_text][/vc_column][vc_column width=”1/2″][vc_column_text]

Method

  1. Heat the oil in a wok or chefs pan on a medium to high setting.
  2. Add the onion and stir-fry for 1 minute. Diced or slice the chilli, removing the seed if you do not want it too spicey, and add to pan along with the garlic, ginger and carrot.Β  Sir-fry for one minute, moving the ingredients swiftly around the pan.Β 
  3. Next add the broccoli, sugar snap peas and red pepper strips, along with 2 tbsp water cover and allow to steam for 1 – 2 minutes.

Whisk preferred flavour ingredients in a small jug and add along with any extras you choose and stir through to heat before serving.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text][vc_row][vc_column width=”1/1″][vc_column_text]

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Blueberry Muffin Bliss Balls

[vc_row equal_height=”yes”][vc_column width=”1/2″][vc_single_image image=”3443″ img_size=”large”][/vc_column][vc_column width=”1/2″][vc_column_text css=”.vc_custom_1631737239912{margin-top: 0px !important;margin-bottom: 0px !important;border-top-width: 0px !important;border-right-width: 0px !important;border-bottom-width: 0px !important;border-left-width: 0px !important;padding-top: 0px !important;padding-right: 0px !important;padding-bottom: 0px !important;padding-left: 0px !important;}”]These quick and easy treats reminiscent of a blueberry muffin are full of protein, healthy fats and natural sweetness, making these a satiating snack that should not raise your blood sugars..[/vc_column_text][vc_message css=”.vc_custom_1631737358817{margin-top: 0px !important;margin-bottom: 0px !important;border-top-width: 0px !important;border-bottom-width: 0px !important;}”]MAKES: 12-14 balls

Notes: Store in an airtight container and refrigerate for up to 7 days.  If using buckwheat flour you may need the greater quantity of coconut nectar.

Allergens: Nuts (almonds/cashew).[/vc_message][/vc_column][vc_column][vc_row_inner][vc_column_inner width=”1/2″][vc_separator][/vc_column_inner][vc_column_inner width=”1/2″][vc_separator][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_column_text]

Ingredients

100g dried blueberries

75g tigernut flour or buckwheat flour

75g ground almonds

35g buckwheat groats or sunflower seeds

25-35g coconut nectar

25g cashew butter

25g melted coconut oil

1 tbsp lemon juice

1 tsp cinnamon

1 tsp vanilla bean paste (or essences)

Large pinch salt

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Method

  1. Place all the ingredients into a food processor and blend until a fine and tacky consistency that sticks together. If it is not sticking together re-blend with a little extra coconut oil.
  2. Shape and roll the mixture into balls approximately 25-30g each and refrigerate to firm up before serving.
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Red Velvet Cupcakes

[vc_row equal_height=”yes”][vc_column width=”1/2″][vc_single_image image=”3375″ img_size=”large”][/vc_column][vc_column width=”1/2″][vc_column_text css=”.vc_custom_1673556772080{margin-top: 0px !important;margin-bottom: 0px !important;border-top-width: 0px !important;border-right-width: 0px !important;border-bottom-width: 0px !important;border-left-width: 0px !important;padding-top: 0px !important;padding-right: 0px !important;padding-bottom: 0px !important;padding-left: 0px !important;}”]A moist gluten free chocolate cupcake made with beetroot and apple for natural sweetness and the cinnamon further helps to balance blood sugar.Β  The pretty pink cashew cream frosting is coloured with natural beetroot juice and make this a fabulous treat for Valentine’s Day..[/vc_column_text][vc_message css=”.vc_custom_1673556831155{margin-top: 0px !important;margin-bottom: 0px !important;border-top-width: 0px !important;border-bottom-width: 0px !important;padding-bottom: 0px !important;}”]MAKES: 12

NOTES:Β If using shop bought cooked beetroot unsure it is unflavoured/ unpickled. If you cook your own you may need to add a little water to get a smooth puree. Β Puree more than you need so you have enough for the frosting.Β  If there is beetroot juice in the packet keep this and use in the frosting.

Because of the high water content in these muffins from the beetroot and apple they should be kept in the fridge and are best consumed within a couple of days.Β  They can be frozen if desired.

ALLERGENS: Nuts (cashews).[/vc_message][/vc_column][vc_column][vc_row_inner][vc_column_inner width=”1/2″][vc_separator][/vc_column_inner][vc_column_inner width=”1/2″][vc_separator][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_column_text]

Ingredients

Dry

  • 150g gluten free flour mix
  • 25g cacao powder
  • ΒΎ tsp fine sea salt or Himalayan pink salt
  • 1tsp bicarbonate of soda
  • 1tsp ground cinnamon
  • Β½tsp nutmeg
  • 75g coconut palm sugar
  • 50g dark chocolate chips
  • 1 large apple grated (approx. 90g)

Wet

  • 200g cooked beetroot blended to a puree – see notes
  • 150ml of light olive oil or avocado oil
  • 1tbsp lemon juice
  • 1tsp vanilla essence
  • zest of Β½ lemon
  • 2 eggs

Cashew frosting

  • 200g cashew nuts soaked see notes
  • 50g coconut oil melted and cooled
  • 3tbsp beetroot juice or puree see notes
  • 1Β½ tbsp maple syrup
  • 1tbsp lemon juice
  • 1tsp vanilla essence
  • Pinch salt

Garnish

  • Cacao nib or grated dark chocolate

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Method

  1. Heat oven to 180Β°C and prepare muffin with cases or if using silicon or stone lightly grease.
  2. Place all the dry ingredients in a bowl and mix together until combined and then add the grated apple and mix until it is well coated and separated.
  3. Blend together wet ingredients in a medium nutirbullet cup.
  4. Fold the wet ingredients into the dry ingredients until combined.
  5. Fill muffin tins with the mixture to about ΒΎ full and bake for 15-20 minutes until a toothpick comes out clean.
  6. Allow to cool a little in the tin before removing to cooling rack.
  7. Meanwhile make the cashew frosting by blending all ingredients in a small nutribullet cup until smooth. You may need to scrape and shake a few times or add a little water or more melted coconut oil to get it moving. It needs to be smooth but remain thick to be able to pipe.
  8. When cakes are cooled pipe or spread the frosting on top and sprinkle with cacao nibs or grated dark chocolate.

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