Latest news with #WimHof
Mint
6 days ago
- Health
- Mint
Why short bursts of cold showers are good for you
Long before Wim Hof turned ice baths into an internet spectacle, ancient Greeks bathed in cold water to rouse the senses. Romans built entire chambers—the frigidarium—around the idea. In Victorian asylums, cold dousing was used to 'correct" unruly behaviour. After a century of hot-water comfort, the pendulum is swinging back. Today, cold showers are touted for sharper focus, reduced inflammation, and mood boosts. Silicon Valley CEOs swear by them. Fitness influencers frame them as proof of grit. But beyond the invigorating jolt, what does science really say? Also read: To boost your mood, treat your brain to good food. Here's why 'Pairing short cold showers with breathwork or post-exercise recovery can significantly amplify the benefits," says Asad Hussain, founder and CEO of OddsFitness. 'When practiced mindfully, cold exposure taps into the body's natural stress adaptation systems that not only boost circulation and metabolism, but also train the nervous system to better handle real-life stress." The term for this mild, beneficial stress is 'hormesis'—a biological phenomenon where small doses of a stressor (in this case, cold) trigger adaptive benefits in the body. Cold exposure, Hussain explains, reduces systemic inflammation, enhances immune response, and activates brown fat—a metabolically active fat tissue known for burning energy to generate heat. From a cardiovascular standpoint, the body's reaction is swift and pronounced. 'Cold water exposure has an immediate impact on the cardiovascular system," explains Dr Sukriti Bhalla, senior consultant & unit head, cardiology, Aakash Healthcare, Delhi. 'The body perceives it as a stressor, which causes blood vessels to constrict and the heart rate to rise. In healthy individuals, this can actually be beneficial over time—it trains the vascular system to become more adaptable and resilient." ELEVEN MINUTES TO A STRONGER YOU One of the most talked-about trends in cold therapy is the so-called '11-minute rule"—a protocol involving a total of 11 minutes of cold exposure per week, typically broken into 2–3 minute intervals. 'This is the threshold where benefits like brown fat activation and neurochemical boosts begin to manifest," says Hussain. 'Beyond that, the returns diminish and the risks rise." Indeed, more is not always better. Chronic cold exposure can backfire, potentially straining the thyroid, disrupting hormonal balance, or even suppressing immunity in vulnerable individuals. Hussain emphasizes a 'short, sharp, and recoverable" approach. 'Controlled hormetic stress, not overwhelming stress, is the key." In the broader conversation around longevity, cold showers join an elite group of hormetic tools that include intermittent fasting and high intensity interval training (HIIT). 'Cold exposure is unique in its impact on the nervous system and inflammation control," Hussain notes. 'Fasting and HIIT target metabolic health more directly. A thoughtful combination of all three is likely the most effective strategy for long-term vitality." The biological pathways activated by cold exposure are still being mapped, but early evidence suggests links to mitochondrial function, oxidative stress reduction, and possibly even the preservation of telomere length and favourable epigenetic changes—all markers tied to aging and resilience. Also read: A (little) pain is good for you. Here's why Adopting a cold shower habit isn't just a mental challenge— it's a physiological investment. After six months, many individuals report a cocktail of improvements including enhanced circulation, better blood sugar regulation, and even hormonal balance. 'Behaviourally, people experience better stress tolerance, focus, mood elevation, and deeper sleep," says Hussain. Perhaps most notably, cold showers seem to sharpen the mind's ability to endure discomfort. 'This tolerance transfers to real life—reducing baseline anxiety and increasing clarity," he adds. In a 2008 paper published in Medical Hypotheses, researcher Nikolai A Shevchuk proposed that 'adapted cold showers" may relieve symptoms of depression by triggering neurochemical responses like increased noradrenaline and beta-endorphin release. THE CAVEATS For all its acclaim, cold exposure can be counterproductive—particularly for individuals with certain health conditions. Women with hypothyroidism or autoimmune thyroid disease may be more vulnerable to cold intolerance, Hussain explains. Likewise, those grappling with adrenal fatigue or HPA axis dysregulation—conditions marked by chronic stress—should proceed with caution. 'For them, cold exposure might increase cortisol output, worsening fatigue, anxiety, or insomnia," he warns. Minakshi Pant, 26, an entrepreneur in Delhi, learned this the hard way. 'My friends were trying cold showers—some even ice baths—so I gave it a shot," she recalls. 'But I have Raynaud's syndrome, and my symptoms worsened. My fingers went numb, and at night they would twitch painfully." Her doctor confirmed her suspicion: cold exposure had exacerbated her condition. Prolonged or very cold exposure, especially in individuals with heart disease or high blood pressure, can provoke abnormal heart rhythms or elevate blood pressure to dangerous levels," notes Bhalla. 'For most people, starting with brief exposures under two minutes and working up gradually is both safe and effective." As with any wellness trend, personalization is key. FOR GLOWING SKIN Beyond their metabolic and neurological perks, cold showers have been touted as a path to glowing, youthful skin. But how much of that is dermatology-backed reality? 'Cold water does have tangible skin benefits," says Dr Nirupama Parwanda, dermatologist and founder of Zolie Skin Clinic in Delhi. 'It can reduce puffiness, inflammation, and tighten pores temporarily. Also read: Should you try the celeb-approved lymphatic drainage massage? For individuals with oily skin, cold water may modestly reduce sebum production. 'In conditions like dermatitis or allergic reactions, cold water can help soothe irritation and reduce itching," she notes. Cold water also improves blood circulation—briefly lending the skin a more radiant, flushed appearance. But the glow is often fleeting. 'It's a combination of physical changes and how you feel after—the mood boost plays a role too," Parwanda explains. The temporary 'tightness' or brightness is not the same as lasting transformation. While most skin types can tolerate cold showers, Parwanda cautions against a one-size-fits-all approach. 'Sensitive or rosacea-prone skin may benefit from the inflammation-reducing effect of cold water during flare-ups but abrupt temperature changes can actually provoke rebound flushing in others." She warns that cold water, compared to lukewarm water, can impede the skin's ability to absorb active ingredients in topical treatments. As colder seasons approach, the situation becomes trickier. 'In winter, cold showers can exacerbate dryness, especially for those with eczema or psoriasis," she explains. 'It's important to use moisturisers rich in ceramides, hyaluronic acid, or shea butter. And always apply sunscreen." Ultimately, the resurgence of cold showers as a wellness tool mirrors a broader cultural shift from convenience and comfort to resilience and discipline. 'Cold exposure can become a keystone habit," says Hussain, 'one that trains the mind, energizes the body, and nudges you toward a more intentional lifestyle." Tanisha Saxena is a Delhi-based independent journalist. She writes stories that are on the intersection of art, culture and lifestyle. Also read: Want to recover fast from injury? Quit fizzy drinks and alcohol
Time of India
17-05-2025
- Health
- Time of India
Are ice baths truly safe for health?
Image credits: Getty Images Scroll through any social media platform and you are bound to see at least one video of a person dunking themselves into ice cold water. While one may think of it as another new trend taking the social media world by a storm, the reality is quite the opposite. Ice baths or cold water therapy are a wellness trend that is propagated by many as the ultimate solution for better health. Submerging your entire body in ice-cold water is known to have benefits such as decreasing inflammation after a workout, easing sore muscles and aiding in recovery after intense physical activities. Popular celebrities such as Lady Gaga have promoted the therapy, and it has become viral so much so that hotels have now started offering it as an experience, and companies have started creating compact ice baths that are easy to use at home. But are ice baths really safe, and do they really have any health benefits? Know more below! What are ice baths? Image credits: Getty Images Ice baths, cold plunge, cold therapy or cold water immersion are all part of a therapy known as "cryotherapy". Derived from the Greek word 'kryos' meaning ice cold, the therapy makes use of ice in different ways to cool down the body. It could mean you using an ice pack to calm down an aching muscle or taking a cold shower or plunging yourself into a tub or body of cold water that is 60 degrees Fahrenheit (15 degrees Celsius) or colder, as per Mayo Clinic. Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Perdagangkan CFD Emas dengan Broker Tepercaya IC Markets Mendaftar Undo Wim Hof , a Dutch adventure athlete also known as the Ice Man, is the man who is credited for transforming ice baths from a once-a-year experience to a globally popular health and fitness trend. Recently, he also invited social media influencers from across the world on the Wim Hof Winter Expedition, where he introduced them to the benefits of ice baths and along with physical training. While ice baths are a rising trend globally, should you truly give them a try? Are ice baths truly safe for health? Image credits: Getty Images While dunking your body into ice-cold water may give you an experience and feeling that is completely new, there are no studies that can substantiate the positive health effects of this therapy. On the contrary, multiple studies have researched and found out that ice baths don't have the magical heavy impact on health as promoted by many. A study published in Nature Scientific Reports asked participants to try the Wim Hof method , which includes cold water exposure, breathing exercises and meditation for 15 days. The results showcased no positive changes in blood pressure, heart rate, function or mood. Another study published in the National Library of Medicine analysed the effects of cold water therapy post-exercise. The study cited a study published in The Journal of Physiology where researchers incorporated a number of local and systemic markers to investigate the effectiveness of CWI and the ensuing inflammatory and cellular stress response after a bout of resistance exercise, which was followed by an active-recovery period and cold water immersion for two different groups. While the active exercise protocol gave expected results, CWI had no impact on inflammatory measures and cellular stress. Ice baths have potential risks such as hypothermia, increased cardiovascular stress, skin and nerve damage and loss of motor control. It is advised to limit their durations, and people with health conditions are advised to avoid the therapy altogether. While cold water immersion might make you feel like a new and stronger self, its health benefits are not proven. Most researches on their positive effects have multiple limitations, and more studies exist that suggest that they are not as efficient as propagated. One step to a healthier you—join Times Health+ Yoga and feel the change
BBC News
22-04-2025
- Health
- BBC News
Saltash's 'Nearly naked runner' takes on 50 marathons in 50 days
A man who began running as a way to get fit and stop drinking is about to start a gruelling challenge of running 50 marathons in 50 Wengradt's challenge, which starts on 3 May, is aimed at raising funds for the Saltash Youth Network and to mark his 50th as the Nearlynakedrunner on Instagram, he runs bare-chested even in winter as part of his commitment to the Wim Hof method of breathing techniques and cold Wengradt, from Saltash in Cornwall, said that four years ago he decided to turn his life around by quitting alcohol and focusing on fitness. 'A sense of space' Despite herniating a disc in his lower back, he persevered and completed the Eden Project half marathon in under two by his upcoming milestone birthday, he decided to run 50 marathons in 50 days for charity."Running gives me a sense of space where I can unjumble all my thoughts," he manage the physical demands of his challenge, Mr Wengradt will receive regular massages from a sports will also use cold plunges in nearby rivers to aid his recovery."The River Tamer and the River Lynher are within a mile of my house, so I've got plenty of cold bodies of water to soak in," he said.
Yahoo
06-04-2025
- Health
- Yahoo
Scientists Just Discovered This Surprising Side Effect Of Cold Plunges
Everyone and their mom seems to be talking about cold plunging right now. Celebs like Kate Middleton and Brooke Shields have even openly shared their experiences with the practice. But despite all the positive testimonials surrounding this chilly health hack, scientific research into its actual health perks are still ongoing. Now, there's a new study that suggests that cold plunging can literally impact you on a cellular level, triggering them to start a process called autophagy that can have total-body benefits. In fact, doctors swear this cellular impact could help support your overall health and longevity. Women's Health asked experts for their insights on the new study, and the latest health findings to better understand the phenomenon. Meet the experts: Joseph J. Ciotola, MD, is an orthopedic surgeon at Baltimore's Mercy Medical Center who has studied with cold plunge expert Wim Hof; Bert Mandelbaum, MD, is a sports medicine specialist and co-director of the Regenerative Orthobiologic Center at Cedars-Sinai Orthopaedics in Los Angeles; Phillip Williams, MD, is an assistant professor of orthopedic surgery at Baylor College of Medicine; lead study author Kelli King, PhD, is a postdoctoral fellow at University of Ottawa's School of Human Kinetics. The study, which was published in the journal Advanced Biology, had 10 healthy young men do a cold plunge for an hour every day for a week straight. The researchers collected blood samples before and after the plunges to look at how the participants' cells responded to the cold plunges. 'We found that in as little as four days, cold water plunges can reduce cellular stress and increase a cellular protective mechanism called autophagy,' says lead study author Kelli King, PhD, a postdoctoral fellow at University of Ottawa's School of Human Kinetics. 'This mechanism helps remove damaged proteins and organelles in the body and is critical during stressful conditions—such as cold exposure—to facilitate cell survival.' Exposure to cold is what's known to doctors as a hormetic stressor, explains Joseph J. Ciotola, MD, an orthopedic surgeon at Baltimore's Mercy Medical Center who has studied with cold plunge expert Wim Hof. And this "stressor" is actually good for you in moderation, as it helps your body build resilience and greater tolerance to distress. 'This uses your body's natural adaptive abilities and stimulates the cells with the cold,' he says. 'These hormetic stressors, which also include fasting and heat exposure from saunas, use your body's own potential to heal, ultimately making it more resistant to disease.' In this instance, by repeatedly exposing yourself to cold temperatures like you'd experience with a cold plunge, your body learns to more effectively deal with extreme environmental conditions, King says. Doing things like cold plunges 'trains the body to adapt and survive,' says Bert Mandelbaum, MD, sports medicine specialist and co-director of the Regenerative Orthobiologic Center at Cedars-Sinai Orthopaedics in Los Angeles. 'Hormetic stressors like cold plunges are really getting us to perform at the highest level and to adapt to different stresses,' he adds. The health benefits from this particular study are all thanks to a process called autophagy. Autophagy specifically helps clear out damaged proteins, which are called protein aggregates and are a precursor to several chronic conditions, she explains. This allows healthier cells to thrive. 'There is growing literature that autophagy is a key component in disease prevention, including metabolic conditions such as type 2 diabetes, neurodegenerative diseases such as Alzheimer's and Parkinson's, as well as certain cancers,' King says. High rates of autophagy can even help to regulate uncontrolled cell growth, i.e. cancer, King says. A lot of the perks around cold plunges so far have been linked to inflammation and mental health. 'Cold plunges can reduce inflammation, accelerate muscle recovery, and ease joint pain—key for athletic performance and post-surgical rehab,' says Phillip Williams, MD, assistant professor of orthopedic surgery at Baylor College of Medicine. 'They also trigger endorphin release, improving mood and stress resilience.' Again, research into the potential perks of cold plunges is ongoing. So, it's entirely possible that there are more health benefits still to be discovered in the future. This particular study had participants do cold plunges in water that was 57.2 degrees Fahrenheit. Most research into cold plunges focuses on temperatures between 50 and 60 degrees Fahrenheit. For beginners, it can be good to start with 30 seconds to a minute of exposure to the water. Once you've done it more often, you can work up to five to 10 minutes at a time, per the Mayo Clinic. In this study, the participants did 60-minute cold plunges, but you don't need to stay in that long to reap some of the other established brain and anti-inflammation benefits! You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
Telegraph
28-03-2025
- Telegraph
The weird experiences taking over English vineyards, from ice baths to a hobbit house
When it comes to a mini-break from the general gloom and doom of the news, many of us are turning to the booming UK vineyard scene for some much-needed fun and fizz. According to the first wine tourism report from the industry association Wines of Great Britain, 1.5 million people visited UK vineyards in 2023, a 55 per cent increase from 2022. Vineyards represent a bright spark of economic news, with over 1030 vineyards listed in 2023, a rise of 9.2 per cent in a year. Climate change is shifting the wine axis – the south of England now has a similar climate and terroir to Champagne, and is attracting investors from more established regions grappling with heat and drought. This year the first English sparkling wine from major French house Taittinger, Domaine Evremond, will go on sale, and one of Portugal's top wine producers has teamed up with Britain's oldest fine wine merchant Berry Bros to buy Hambledon vineyard in Hampshire. Meanwhile, UK-produced wines received their highest medal count yet at the 2024 Decanter World Wine Awards. With their bucolic countryside setting, fine food and wine and boutique operations grounded in the local community, UK vineyards are the perfect day out or weekend away. The result is they're increasingly competing to attract visitors, and boost revenue, by differentiating themselves from each other with unique and unusual experiences. From wine barrel saunas to ice baths, wine slides, yoga in the vines, steam train wine trips, nature trails, sundowner safaris, treehouses and e-bike tours, there's something for everyone who wants to experience a little more than a traditional tour and wine tasting. Here's our choice of the best. Experience a breathwork and ice bath retreat Tillingham Wines, East Sussex If you're going to plunge yourself into an ice bath, it helps to do it in a picturesque location like Tillingham Wines, whose vines and farmland occupy 70 acres of lovely High Weald East Sussex countryside. Just 15 minutes from the bustling Cinque Port town of Rye, the winery attracts a cool set of switched-on locals and trendy 'down from Londoners' who come for the green Michelin-starred sustainable restaurant, Upstairs, and to stay in the chic bedrooms designed by local art and interiors firm, McCully and Crane. Wine is produced organically and biodynamically. In the summer a converted barn offers pizza and live music, and new for this year is a Creative Art & Wellbeing Program, with a series of events including the Wim Hof breathwork and ice-bath retreat, led by Belinda Raphael. Belinda was personally trained by 'the iceman' Wim Hof himself, famous for his extreme adventures and heavy breathing protocols to withstand the cold. Arriving the day before the workshop, I enjoyed a tasty dinner at 'Upstairs' sampling locally sourced food and Tillingham wines (the Pet Nat PN 23 was my favourite), then spent a pleasant night in one of the bedrooms, waking up to a gentle bleat from the lambs in the next-door field. Feeling sufficiently bolstered by food and wine, I was ready for the retreat, which consisted of lots of science about why we should all be embracing the cold, and a session experiencing 'breathwork' – a way of deep continuous breathing which left me feeling like I was floating on the ceiling. After a healthy lunch (with homemade kimchi made on-site), and a bit more breathing, it was time for the ice bath plunge. With Belinda Raphael's encouragement, it felt surprisingly manageable and uplifting. I even embraced Wim Hof's silly horse stance moves to warm up. I left Tillingham on a high, resolved to return for more wine and well-being. The Wim Hof day retreat costs £95, including lunch. Book via Tillingham Wines. Sign up for a sundowner safari tour Wiston Vineyard, West Sussex Set in the South Downs National Park just above Worthing, the ancient Wiston Estate has been owned by the Goring family since 1743. As well as an award-winning sparkling wine served by British Airways in club class, the estate owners have dreamed up a popular twist on the traditional vineyard tour. Between May and September, guests can sign up for the 'Sundowner Safari and Dinner'. Arriving at 5pm on a Friday, the tour starts with a visit to the barrel hall and the traditional Coquard press – a massive medieval-looking structure from the Champagne region, one of the few in England. Then after a quick tasting of non-vintage wines, guests climb aboard the vineyard trailer and bump along the chalk road over the scenic South Downs and through Wiston Estate, to the original vineyard, where they can taste the vintage wines al fresco. If the British weather plays ball, guests climb back on the trailer to enjoy the sunset over the hills and partake in a five-course set dinner al fresco (or indoors) at the Michelin-listed Chalk restaurant, which our Telegraph critic gave five stars last year. The sundowner safari costs £125, book via Wiston Estate. Live like a hobbit at Vineyard Hollow Oastbrook Vineyard, East Sussex If you're a Lord of the Rings fan, and you want to immerse yourself in nature with a home that looks like it's come straight out of the Shire, then check into Vineyard Hollow, a retreat fit for Frodo carved by local craftsmen out of a bank at Oastbrook Vineyard. Vineyard Hollow has an earth-covered grass roof, round wood windows and a large round oak front door. Inside the cosy hobbit feel continues with wood beams, curved doorways and a vaulted ceiling decorated with stars. Fortunately, there are mod cons too, with two ensuite bedrooms, a fully equipped kitchen, and a hot tub outside, where you can enjoy a sip of the Oastbrook wine and a view of the vines. The vineyard is owned and run by America and Nick Brewer. America hails from Brazil and every summer she hosts a Brazilian-style summer party with a live Samba show, barbecue and music. Unlike many UK vineyards, the sheltered microclimate of the local Rother Valley, near Bodium Castle, lends itself to making still wines as well as sparkling. Vineyard Hollow costs from £300/night, full details are on the Oastbrook website and bookings here. Slide down a 'Fruit Chute' Simpson's Winery, Kent Just outside Canterbury, Simpson's Wine Estate was founded in 2012 by Ruth and Charles Simpson, who honed their craft during a decade making rosé at their Domaine in the South of France. Since then they've built a strong reputation and received several awards with their Blanc de Noirs 2018 winning 'Best English Sparkling Wine' at the Champagne and Sparkling Wine World Championships 2022, and their Railway Hill Rosé winning a gold medal at the WineGB 2024 Awards. They also claim to be the only winery in the world to offer a helter-skelter slide installed in the new 'Glass House' tasting room. Anyone joining one of the tasting experiences can add to their tipsiness by finishing with a flourish and exiting down this 'Fruit Chute' which leads from the tasting room to the winery below. Several experiences are available, with tickets for the summer sunset sessions launching this week. Prices from £25, bookings at Simpson's Winery. Hop on an e-bike tour White Heron Estate, Herefordshire The White Heron Estate is found in an emerging wine region, the scenic rolling hills of Herefordshire near the Welsh border, where a warming climate is now allowing for wine cultivation. The estate already has a long history of drink production, as the home of British Cassis, the liquor made from blackcurrants grown on the farm for 140 years. The vineyard was planted during the pandemic and the second sparkling wine harvest was just last year. New this year, the E-bike guided tours are a great way to experience the countryside and far-reaching views of the Brecon Beacons. Groups of up to 16 are taken through the vines, blackcurrant fields, cider apple orchards and woodland. Bikers stop several times en route to hear about the history of the 4 th generation family farm, as well as to sample the end-produce of the fruits grown on the estate including White Heron Estate Sparkling Wine, British Cassis and Ribena. The tour finishes with an optional al fresco barbecue or local lunch around an oak table overlooking the vines. The estate is also introducing three-day e-biking holidays and you can stay on the estate if you're travelling from further afield. E-bike tours start from £50 per person and can be booked at White Heron Estate. Mix it up with jazz and fizz Hambledon Vineyard, Hampshire Hambledon Vineyard in the Hampshire South Downs National Park has the distinction of being the UK's oldest commercial vineyard. Started by Francophile Major-General Sir Guy Salisbury-Jones in 1952, the wines were served aboard the QE2 and exported around the world. A change of ownership led to the vineyard falling into disrepair in the 1990s, but since the 2000s its fortunes have turned around, and in a vote of confidence the vineyard was bought in 2023 in a joint deal between wine merchants Berry Bros. & Rudd and Port aficionados Symington Family. In February a high-end new restaurant helmed by chef Nick Edgar, formerly of Le Manoir Aux Quat Saisons, was opened in a specially designed converted barn with high ceilings, exposed oak beams, and windows with views of the vines. In the summer, Hambledon Wine Estate will also open its doors for 'Jazz and Fizz' – a civilised afternoon of music, food and sparkling wine. The event will kick off with the Brazz Breakout Jazz Orchestra, and feature singer Amy Baker. There will also be a selection of food stalls to pair with your Hambledon sparkling wine. Tickets cost £37.50 and include a glass of sparkling and a deckchair. Book at Hambledon Vineyard.
