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. Where and why did this start? Well I, like many, watched the Wim Hoff programme and was fascinated by it, mainly from a mental challenge perspective. I thought ‘I would love to do that, but don’t think I ever could or would’ I like to be warm! 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. 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. 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. 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. 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. 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. 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. It is thought to activate and ‘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. 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. It is also the best way to cool the body temperature back to normal post exercise. 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. 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. I personally have found it a great mental challenge and hope my body is benefiting from my increased cold water immersion. 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! 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 first – 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 — 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.
