Ice baths into winter – the added benefits!
There is so much "noise" and an overwhelming amount of information and opinions surrounding cold exposure and ice baths that it has become challenging to know who and what to believe.
First, a little about the process and its suggested benefits:
Cold water immersion triggers a rapid cardiovascular response. Within seconds, the heart rate spikes and blood pressure increases. This cold shock response is your body’s fight-or-flight response. But stay for 1-2 mins and your parasympathetic system takes over and calm sets in, dopamine rises, noradrenaline is released, both of which have been shown to elevate mood, enhance focus, and potentially reduce symptoms of depression and anxiety. You feel clearer, more positive and energised.
Research suggests that consistent cold exposure trains the stress response system over time, causing an adaptive effect on the autonomic nervous system, so you become better at regulating breath, heart rate, and nervous system activation, in turn making you more adaptable to other stressors in life.
In cold conditions, such as deliberate cold exposure, your mitochondria (the powerhouses of your cells) work harder to generate heat, a process known as non-shivering thermogenesis, which enhances their function, adaptability, and energy output. This efficiency is closely related to our overall vitality, resilience and longevity.
Cold exposure can also help reset or realign our circadian rhythm, our internal body clock. By influencing body temperature, cold exposure helps align the circadian rhythm, which is crucial for maintaining optimal sleep-wake cycles.
Cold exposure and its benefits to mitochondrial health become especially relevant in winter, when our access to natural vitamin D is reduced. Cold immersion provides a vitamin D-independent means to stimulate these energy, mood, and metabolic benefits.
For menopausal women, the latest studies show that metabolic slowdowns and increased insulin resistance, common in this period of life, could be related to reduced levels of brown fat. Incorporating cold exposure practices, such as ice baths or cold showers, may offer significant improvements in brown fat activation.
A British survey involving over 1,000 women found that those who engaged in regular cold-water swimming reported significant relief from menopausal symptoms, including hot flashes, mood swings, anxiety, and brain fog.
Are there times when we should not ice bath?
There are some occasions when undertaking cold exposure is not recommended, for example, those with certain cardiovascular conditions, pregnant women, those with Raynaud’s Disease, uncontrolled thyroid regulation or other significant medical conditions and advised by medical professionals.
There are also several conflicting opinions on cold exposure for women who are undergoing hormonal changes and other stressors. The argument is based on women being different to men and having different shivering thresholds and thermoregulation, and cold exposure could cause an increased stress response and an unnecessary rise in cortisol. I would argue that not all women are the same, and this blanket statement does not account for an individual’s level of health and ability to adapt to a cold environment.
I really appreciate Dr Susanne Soberg’s view in this area as it empowers you to look at yourself as an individual and not assume, because you are a woman, you automatically should not do deliberate and “cold” exposure.
“Women are not too sensitive for cold plunging. What women need is nuanced guidance on how to use cold therapy effectively and safely, to trigger a cascade of health benefits.”
Her research indicates that cold exposure stimulates brown adipose tissue (BAT), enhances mitochondrial efficiency, and improves insulin sensitivity. These effects can be particularly beneficial for women experiencing metabolic inflexibility, fatigue, or elevated inflammation during menopause.
What she does recommend is that you tune into your own response and how you feel. If it disrupts sleep, increases fatigue, or worsens hot flashes, pause and reassess. Start gradually and build resilience.
My Practice:
I began my practice several years ago, primarily for the circadian health benefits, on the recommendation of my functional doctor. My ideal practice is now daily at 4 degrees, at sunrise, for 3 minutes, which gives me a good shiver, and then I can let my body warm itself back up. I have tried 12-15 degrees as suggested by some, but I found that this does not have the desired impact for me.
It has provided me with so much more than the circadian health benefits, not to mention all the researched benefits above. I still need to focus and calm my breath and deal with my mind trying to convince me it would be easier not to get in. It has taught me to face challenges when my instinct is to get out or avoid a challenging environment, and to find calm and pause before responding. The unlock for me is when you can train yourself to sit in the uncomfortable, become present and find calm.
Although getting in is still always a challenge, I have never once regretted doing it. It always leaves me more energised, in control and ready for the day. If I am feeling unwell, I will listen to my body and, on occasion, miss a day. However, generally, if I am well enough to train, I am well enough to ice bath.
However, this is just my opinion, based on my personal experience. My best advice would be to educate and trust yourself. You know your body better than anyone and hold the greatest wisdom for your well-being. Do not let anyone dictate what is good or bad for you. You are stronger and more resilient than you think.
