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Exposed: The Health Benefits of Embracing Cold Water Therapy

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Cold Water Therapy

As the wellness movement continues to evolve, cold exposure therapy is emerging as a go-to method for boosting physical and mental health. While the idea of immersing yourself in icy water or taking cold showers might seem uncomfortable, even a little exposure to cold water can have big benefits. From enhancing immunity and decreasing inflammation to improving mood and increasing resilience, cold exposure can help strengthen the body and mind. Here are just a few of the benefits of cold exposure and how to incorporate cold exposure, including cold water immersion, into your wellness routine.

What is Cold Water Therapy?

Cold water therapy, also known as cold exposure therapy or hydrotherapy, involves immersing the body in cold water or using cold temperatures to stimulate various health benefits. This practice can include ice baths, cold showers, cryotherapy (exposure to extremely cold air), or outdoor swimming in cold water.

The idea behind cold water therapy is that brief exposure to cold temperatures triggers the body’s natural healing and recovery processes. These processes include improved circulation, enhanced immune function, reduced inflammation, faster muscle recovery, and mental health benefits like mood elevation and stress relief.

Cold Water Therapy

Photo Credit: Nick Bulanov

The Upsides to Cold Water Therapy or Immersion

1.     Boosts Your Immunity

The human body is remarkably adaptive to environmental stressors, and cold exposure is an example of a stressor that can help improve immune function. Cold immersion through ice baths, cold showers, or cryotherapy can help enhance immunity by stimulating the release of white blood cells, which help fight off infection.

One study in the Netherlands found that people who switched to cold showers for 90 days were called out sick from work 29% less than people who didn’t switch to cold showers due to a boost in immunity.

2.     Helps Reduce Symptoms of Depression by Improving Mood

While limited, research suggests cold showers may decrease symptoms of depression and anxiety, with some participants reporting improvements after several months of daily cold exposure.

Exposure to cold water, whether splashing it on your face or diving into a cold lake, also activates the vagus nerve, which affects the autonomic nervous system by controlling functions like breathing and heart rate. Cold immersion therapy can help train the body to manage intense emotions more effectively.

3.     Reduces Inflammation and Muscle Soreness

Cold exposure causes blood vessels to constrict, then expand as the body warms up, flushing out inflammation and helping relieve delayed-onset muscle soreness.

A 2016 study published in Medicine found that participants who exercised and immersed themselves in cold water (no warmer than 59 degrees Fahrenheit) experienced less muscle soreness than those who did not use hydrotherapy.

Cold therapy may also help reduce inflammation and dull pain by slowing nerve transmission, similar to how cold sprays are used before injections to numb pain.

According to Dr. Christina Rahm, cold water therapy may also help with menopausal symptoms.

“The relief of menopausal symptoms through cold water swimming is a holistic approach that involves the physiological response to cold water exposure, the regulation of stress response, and the physical and mental benefits of swimming,” explains Dr. Rahm.

“This combination of factors creates a comprehensive and beneficial experience for women navigating through the challenges of menopause.”

Pairing Cold Exposure Therapy with Other Wellness Products

The Root Brands, founded by Dr. Rahm, is a distinctive collection of wellness products that support detoxification, cleansing, focus, and relaxation. An alternative natural solution to help people reach their healthiest potential, Root products are made with select ingredients carefully and precisely curated to benefit the body and optimize its functioning.

Pairing cold exposure with other holistic supplements, like The Root Brands’ Zero-In supplement, can further enhance these effects. Zero-In contains natural ingredients designed to improve focus, mood, and energy levels, making it an ideal complement to the mental boost provided by cold therapy. Whether you’re stepping into an ice bath or turning your shower cold, combining it with a product like Zero-In can provide an added layer of mental clarity and resilience.

Pairing Cold Exposure Therapy with Other Wellness Products

Photo Credit: Jorge Fernandez | Unsplash

Practical Ways to Incorporate Cold Immersion Into Your Routine

Cold exposure doesn’t have to mean plunging into an ice-cold lake every morning. There are several ways to begin incorporating it into your daily routine:

1.Cold Showers

One of the easiest ways to experience cold exposure is by turning your shower cold for the last 30 seconds to a minute. Over time, you can increase the duration.

2.Ice Baths

For a more intense experience, ice baths offer a controlled way to immerse your body in cold water. Start with a short duration (1-2 minutes) and gradually increase as your tolerance builds.

3.Cryotherapy

Popular in wellness centers, cryotherapy chambers offer a quick, high-intensity blast of cold air, usually for 2-3 minutes at extremely low temperatures (-200°F to -300°F).

4.Outdoor Swimming

For the adventurous, cold water swimming in natural bodies of water can provide both physical and mental benefits.

“For a safe and effective cold plunge, consider spending no more than 15 minutes in winter or 30 minutes in summer, adjusting based on water temperature,” explains Dr. Rahm.

She continues, “Wearing a wetsuit in water temperatures below 18 degrees reduces cold-related risks. Be mindful of potential benefits like improved mental health, but also be aware of risks such as hypothermia and water pollution. Adapt your approach to ensure a brief, safe, and beneficial experience.”

Practicing cold exposure could benefit those looking to build greater resilience in life, whether training for a physical event, managing stress, or simply boosting their mental focus. Root Brands’ Restore helps promote cellular regeneration, another essential component of resilience, ensuring that cells recover efficiently from physical stress and injury. This combination of cold exposure and targeted supplements can enhance the body’s natural capacity to bounce back from stress.

Clean Slate

Photo Credit: The Root Brands

Incorporating any of these methods alongside a daily health regimen, such as Root Brands’ supplements, can elevate the effects. For example, after cold exposure, the Clean Slate supplement can help detoxify the body, ensuring that any toxins released from cold-induced therapy are removed from the body.

Chill Out and Build Resilience, One Cold Dip at a Time

Cold exposure is more than just a trendy wellness hack—it is a scientifically backed method for boosting immunity, enhancing mood, and building resilience. By regularly subjecting the body to cold, we activate a range of physiological responses that help us become more adaptive to mental and physical stress.

For those looking to take their cold exposure routine to the next level, pairing it with supplements from The Root Brands can maximize the benefits. Whether detoxifying the body with Clean Slate, enhancing focus with Zero-In, or promoting cellular recovery with Restore, these products offer natural solutions to complement the resilience and vitality gained through cold exposure. By combining cold therapy with natural health support, you’re not just enduring the cold—you’re embracing it.

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