Latest news with #icebath
Yahoo
4 days ago
- Health
- Yahoo
Are ice baths worth the hype? Experts weight in — and offer smart how-to's
Cold plunging has exploded on social media — #coldplunging has racked up more than a billion views on TikTok, while #icebath and #coldtherapy have millions of posts on Instagram. While cold-water therapy has been around for ages, what's driving this trend now is a combination of celebrity endorsements, the promise of quick wellness benefits and a growing public fascination with biohacking. "The practice has gained massive popularity through social media influencers, athletes and wellness enthusiasts," says Dr. Aaron Feingold, chief of cardiology at Hackensack Meridian JFK University Medical Center in Edison, N.J. "Cold plunging appeals to those seeking stress relief, improved mental resilience and enhanced recovery from exercise — plus there's the growing interest in natural ways to optimize health and performance." But is there honest-to-goodness science behind this bone-chilling trend? We waded through the research and asked experts to share the benefits (and potential drawbacks) of taking the plunge. Table of contents Cold plunge benefits Cold plunge risks: Who should avoid ice baths What you need to know to safely cold plunge Meet the experts Cold plunge benefits This wellness practice has gone viral for a reason, with plungers reporting benefits like enhanced post-exercise recovery, decreased inflammation and improved mood. But Feingold says that before you sink into an ice-cold bath expecting immediate rewards, "it's important to note that while these cold plunge benefits show promise, many studies have small sample sizes, short durations or methodological limitations. ... More rigorous clinical trials are needed to establish definitive protocols and confirm long-term benefits." However, if cold plunging feels good to you and you do it safely, there's no reason you can't enjoy it. Muscle recovery and soreness Research backs up what many athletes already know: Cold plungers tend to feel better — less sore, more refreshed — right away after their post-exercise soak. The reason: "Cold water immersion can temporarily reduce inflammation and may speed up recovery by constricting blood vessels and decreasing swelling," says Dr. Deepak Talreja, clinical chief of cardiology for Sentara Health, a health care system serving Virginia, North Carolina and Florida. Adding to the relief: When you exit a cold plunge, the rush of oxygen-rich blood back to your muscles may help support the repair process. That's key for easing the muscle pain and stiffness you might feel up to 48 hours after a tough workout — a phenomenon known as delayed onset muscle soreness. While research on cold plunging's exact mechanisms shows mixed results, a 2022 review found that cold plungers had significantly lower levels of creatine kinase — a marker of muscle damage and soreness — 24 hours post-exercise. Metabolism and fat burning First, a quick fat lesson: You have different types of fat, including white fat (which stores energy) and brown fat (which burns energy to create heat). Brown fat is like your body's internal furnace, so when you plunge into cold water, your body kicks this fat-burning system into high gear. But cold exposure may also trigger a process called "browning," where some of your white fat transforms into calorie-burning brown fat. While adults only have small amounts of brown fat, this browning process is one way to help support a healthy metabolism over time. Another potential metabolic benefit: Research shows that regular cold water immersion increases production of adiponectin, a protein that protects against insulin resistance and could help prevent diabetes and other metabolic conditions. Along the same lines, "some studies have also shown improved glucose metabolism in people who regularly expose themselves to cold," says Talreja. 'But these are small and short-term. So, while it's promising, it's not a substitute for healthy eating and exercise." Just remember, these potential benefits build gradually with consistent exposure — they're not immediate post-plunge effects. Sleep and mood While results are still emerging on the mental health benefits of cold plunges, there are definitely some promising sign. For example, a 2023 report in the journal Biology found that just one cold-water dip made people feel more alert and inspired — and less nervous and stressed out — within minutes. Brain scans reveal why: Cold water actually changes how different parts of the brain communicate with each other, strengthening connections between areas that handle attention, emotions and self-awareness. At the same time, whole-body exposure to cold triggers a release of neurotransmitters such as serotonin and dopamine, which play a crucial role in a feelings of well-being. These are likely part of the reason cold-water immersion seems to trigger an immediate mood-lifting benefit. These effects may also set you up for better sleep. After the initial stress response of cold exposure, your body shifts into recovery mode, which can promote relaxation. While the sleep benefits of ice baths are less studied, people who take the plunge report less fatigue overall and that cold plunging helps them sleep better at night. Mental and physical resiliency While most of us associate stress with negative experiences, hormetic stressors — intermittent stressors of moderate intensity — can produce stress resilience, or the ability to quickly recover while possibly improving the rejuvenation of cells and tissues. Plunging into icy water on purpose? That just might be considered a hormetic stressor. In fact, a small 2024 study found that study participants who underwent 60 minutes of cold exposure each day for a week experienced improvements in how their cells handled and repaired from the stress. While this sounds promising for building resilience, it's important to note that we don't yet know if these cellular changes translate to meaningful health benefits in everyday life. Plus, Feingold warns that the research is still in its infancy and studies are often tiny and limited in terms of the populations considered. Cold plunge risks: Who should avoid ice baths Despite the possible benefits, ice baths aren't for everyone. The sudden temperature shock can trigger a dramatic cardiovascular response that can be dangerous for certain populations. "Cold water immersion causes your heart rate and blood pressure to spike significantly," says Feingold. "This can be dangerous for individuals with underlying heart conditions, including coronary artery disease, arrhythmias or uncontrolled hypertension." "People with preexisting health conditions such as respiratory or neurological disorders should avoid practicing cold plunging as well," says Matt Cifelli, physical therapist and founder and owner of Attain Physical Therapy. Conditions that require extra caution or complete avoidance of cold plunges: Heart disease, arrhythmias or uncontrolled high blood pressure Chronic lung disease or other respiratory disorders Neurological conditions Diabetes Poor circulation or peripheral neuropathy Venous stasis (slow blood flow in the veins) Cold agglutinin disease (a type of anemia) Open wounds Use of beta-blockers Pregnancy Advanced age The bottom line: Always check with your health care provider before taking the plunge, especially if you have any underlying health conditions. When in doubt, sit this trend out. What you need to know to safely cold plunge Once you've been cleared by a medical professional to participate in an icy plunge, there are a few safety musts you still need to consider. Start slow. "Beginning with just 30 seconds in a cold plunge can help boost your energy and mental resilience," says Danny King, director of performance and recovery at Life Time. "You can even start by partially submerging your body, just doing legs or lower body and as you build tolerance, you can focus on getting more of your body submerged." Alternatively, you can simply start by trying a cold rinse in your shower. The key is gradual exposure and building awareness of your body's limits. "This is key to safely incorporating cold plunging into a wellness or athletic recovery routine," says Cifelli. Find the right temperature. "The water does not have to be as cold as you think, and colder doesn't necessarily mean better," says King, who notes that most cold plunge studies are done with water temperatures between 45 and 55 degrees Fahrenheit. For beginners, experts recommend setting the water temp somewhere between 50 and 59 degrees. Once you become more experienced, you can dial the temperature down to as low as 39 to 50 degrees if you'd like. Focus on breathing. "This will help your mind focus and relax, which is especially beneficial when you're just getting started as your body adjusts to the temperature," says King. Have an exit plan. If you're plunging for the first time, have someone present who can assist in an emergency. And keep dry, warm clothes ready, along with a plan for gradual rewarming. Most importantly, "Exit immediately if you experience chest pain, severe shivering, confusion or difficulty breathing," says Feingold. Ready to take the plunge? These are a few at-home favorites to get started. Meet the experts Aaron Feingold, MD, chief of cardiology at Hackensack Meridian JFK University Hospital in Edison, N.J. Deepak Talreja, MD, clinical chief of cardiology for Sentara Health, a health care system serving Virginia, North Carolina and Florida Matthew Cifelli, PT, DPT and founder and owner of Attain Physical Therapy Danny King, a master trainer and director of performance and recovery at Life Time, a chain of 180+ athletic resorts across the U.S. and Canada Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.
Yahoo
07-07-2025
- Entertainment
- Yahoo
‘OWO - The Black & Yellow Show': Ice bath interview with Felix Nmecha
Special interview in the seventh episode of 'OWO - The Black & Yellow Show': Patrick Owomoyela talks to Felix Nmecha in an ice bath after training in Fort Lauderdale, there are fresh pictures from public training, and a Zoom call with Pascal Groß and Cameron Heyward from the Pittsburgh Steelers. You can watch the episode on Monday (June 30) from 6pm (CEST) on BVB's YouTube channel.
Yahoo
26-06-2025
- Health
- Yahoo
Popular wellness trend is supposed to help with weight loss — but it may make you eat more
Maybe it's better not to take the plunge. While the ostensible point of most wellness trends is to promote good physical and mental health — as opposed to purely shedding pounds — weight management is often an added perk. But a fascinating new study published in the journal Physiology & Behavior warns that the caloric dump of one popular practice might be mostly in your head. Cold plunges and ice baths have made quite the splash in recent years, thanks to their purported boost in mental clarity, blood circulation and metabolism and their reduction in muscle soreness and stress. And if you've ever spent time in freezing water, you've probably noticed a significant uptick in your appetite — leading you to naturally believe you've really earned that burger. Sadly, it seems that might not be the case. Researchers suspect that the 'after-drop' effect — where core body temperature keeps falling after cold exposure, even when you're out of the water — triggers brain regions linked to temperature and energy, boosting appetite. 'Ice baths and cold dips have become really popular, with many people hoping they'll help with weight loss,' David Broom, a professor at UK's Coventry University Research Center for Physical Activity, Sport and Exercise Sciences, said in a statement. 'But our findings show that while cold water does make your body work harder and burn more energy, it also leads to eating more afterward — possibly undoing the potential weight-loss benefits,' he continued. 'Interestingly, people didn't say they felt hungrier during or after the cold water — they just ate more.' Researchers asked 10 men and five women who were active and healthy to spend 30 minutes in cold water (60 degrees Fahrenheit), hot water (95 degrees) or room temperature water (78 degrees). Afterwards — in what sounds like the best controlled trial ever — they were asked to eat a plate of pasta until 'comfortably full.' Of the three groups, the cold water cohort ate a whopping 240 extra calories. Depending on various factors, spending 30 minutes in a cold plunge — which is, by the way, not really recommended by experts, who advise shooting for no more than 10 minutes due to risk of hypothermia — only burns an estimated 250 to 500 calories, which is why probably why researchers say the overeating might negate the burn. For what it's worth, these findings align with what experts say about contrast therapy — the art of repeatedly alternating between hot and cold, like shvitzing in a sauna and then jumping into a cold plunge, as one does in modern bathhouses and traditional Finnish culture. Dr. Hany Demian, CEO of BioSpine and co-founder of Pain Care Clinics, previously told The Post that contrast therapy burns 'a very small amount of calories, but nothing significant.' He added that the surge in hunger has more to do with 'stomach contraction and relaxation, which stimulates the appetite.'
The Sun
18-06-2025
- Sport
- The Sun
Harry Kane enjoys makeshift ice bath in WHEELIE BIN after 10-0 Bayern Munich rout in Club World Cup opener
HARRY KANE enjoyed a makeshift ice bath in a wheelie bin after Bayern Munich's 10-0 rout in their Club World Cup opener. The German champions broke records as they recorded the competition's highest-ever victory against New Zealand semi-pro side Auckland FC. 4 4 4 4 Kane amazingly failed to score as teammates including Jamal Musiala, Michael Olise and Thomas Muller helped themselves to several strikes. But England's captain still put in a massive shift in the blazing American heat, with temperatures hitting around 28 degrees celsius. Bayern could now seal qualification from their group with a win against Boca Juniors on Saturday. And Kane decided to prepare in the best way possible by recovering with a mega ice bath. However, the former Tottenham star did not need a luxurious tub for his work. Instead, he climbed inside a gigantic wheelie bin filled with ice cubes. It allowed Kane to fully submerge his legs while remaining in an upright position, thereby helping blood flow more naturally into his muscles. The miracles of ice baths are not lost on the average professional sportsman, despite the freezing cold — and often painful — procedure. But Kane took things to another level as he chilled out before declaring he 'LIKED' the frosty conditions. Relaxing in his wheelie bin while staying shaded under a parasol, Kane said: 'In this weather I like it. 'It's so hot here, it's refreshing. But when it's in the winter it's tougher.' Fans were quick to react to Kane's bizarre ice bath on social media. One said: 'Harry on the rocks.' Another declared: 'Take a little break and then hit it again.' One noted: 'This gave me chills.'
Yahoo
31-05-2025
- Health
- Yahoo
Are ice baths good for you? The benefits and risks of a cold plunge.
Soothing sore muscles. Improving mood and sleep. Accelerating weight loss. Vagus nerve stimulation. Wellness enthusiasts, athletes, and maybe even your gym buddy are regularly praising ice baths for a wide range of benefits. And today's fans of cryotherapy—the use of cold for therapeutic purposes—aren't on to anything new. Ancient Egyptians and Hippocrates all have touted the healing benefits of cold water. 'This has been around for a really long time,' says Dr. Georgine Nanos, a board-certified family physician and owner of Kind Health Group, in an interview with Popular Science. But was Hippocrates onto something? Research shows that the effectiveness of ice baths depends on their intended purpose. An ice bath or cold plunge typically involves immersing yourself in frigid water—either in a tub filled with ice or a naturally cold body of water. Even a cold shower can offer similar effects. Especially for beginners, moderation is key, Nanos says. She recommends starting with water around 55 degrees to 60 degrees Fahrenheit, staying in for just 30 seconds, and then gradually increasing the duration to one to two minutes. Over a few weeks, and depending on how you feel, you can work up to three to five minutes. Benefits tend to plateau beyond five to six minutes, she points out. Getting colder is possible, but extra caution is required. Nanos advises that anyone immersing themselves in water colder than 45 degrees should be supervised. Cold plunges, she notes, aren't for everyone, especially those with heart conditions, high blood pressure, or a history of arrhythmias or heart attacks. An ice bath 'can worsen an arrhythmia, because when you're in the cold, it can increase oxidative stress and suppress short-term immune responses, and that can cause gasping and hyperventilation and acute cardiac strain,' Nanos explains. From a scientific standpoint, cold water exposure triggers a series of internal changes in our body. It activates the sympathetic nervous system and releases a cascade of hormones called catecholamines, such as norepinephrine and dopamine, according to Nanos. 'Those are like our feel-good hormones,' she says, and their release can improve your mood and alertness. When you plunge into cold water, your blood vessels also narrow—a process called vasoconstriction—to preserve heat, she says. When you come out, your vessels widen again—vasodilation—to bring your body temperature back to normal. Those changes could improve circulation, Nanos says. What's more, cold exposure causes shivering, which is your body trying to generate heat. The theory is that shivering could temporarily raise your metabolism, which some believe could help with losing weight, she says. 'That's the scientific idea, but the evidence for that is not that great,' Nanos explains. So, how do those physiological changes actually help us? Healthcare providers and experts have mostly relied on small clinical studies or observational data to support the potential health benefits of cold-water immersion, Nanos says. But systematic reviews of the research are beginning to shed light on the popular therapy, though everybody notes more study of the impacts is required.. A 2025 systematic review and meta-analysis of cold-water immersion, for example, examined the effects of cold-water immersion across 11 studies involving 3,177 participants. The interventions used either baths or showers with water between 45 degrees to 59 degrees Fahrenheit, lasting anywhere between 30 seconds and two hours. The review found no immediate reduction in stress following cold-water immersion, but participants did report relief 12 hours later. In addition, there were improvements in sleep quality and overall quality of life, although no significant changes in mood were observed. A separate 2023 meta-analysis of 20 studies homed in on how well ice baths help athletes reduce muscle soreness, fatigue, and damage after intense exercise. Researchers found that an ice plunge can help reduce muscle soreness and fatigue immediately after exercise. But they also found that time in frigid water could reduce so-called explosive performance—such as the ability to jump high—immediately after getting out of cold water. And, cautions Nanos, timing seems to matter when it comes to a post-workout ice bath. A 2024 review of eight studies found that cold-water bathing after resistance training could actually reduce muscle growth—a big downside for those seeking to bulk up. 'If you do it too soon, you're blunting muscle protein synthesis,' Nanos says. It's recommended to wait four to six hours after strength training to do a cold plunge—or even only stepping into frigid water on rest or cardio days, she said. So, bottom line, if you enjoy an ice bath and experience benefits, go for it. 'And if it makes you miserable, stop,' Nanos advises . 'Some people just really have a strong aversion to being that cold and their bodies don't adapt, and they don't feel good or they panic. If you find that your body can't regulate, even after starting slowly, it's just not for you.' However, if the cold water calls to you, dive in. This story is part of Popular Science's Ask Us Anything series, where we answer your most outlandish, mind-burning questions, from the ordinary to the off-the-wall. Have something you've always wanted to know? Ask us.
