Latest news with #icebath
Yahoo
5 days ago
- 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.
Daily Mail
21-05-2025
- Health
- Daily Mail
Safety alert over popular ice baths after man develops agonising condition - 'it's the most dangerous health trend out there'
A health coach has sounded the alarm over the popular ice-bath trend that sees people plunging into freezing temperatures—after he was left with a debilitating condition that can trigger organ failure. The performance coach, who goes by joeinbalance on Instagram, told his followers that despite its mood-boosting abilities, the practise is 'the most dangerous health trend out there.' In a video that has been viewed over 4.4million times so far, Joe alleged that doing the plunges regularly for a year had resulted in him developing kidney stones. These caused by waste products in the blood forming crystals that over time, form a hard, stone-like lump in the kidneys. Once a kidney stone has formed, the body will tries to pass it through urine which, if depending on the size, can be extremely painful. If untreated, the stones can trigger potentially serious urine infections and blockages, which raises the risk of kidney failure. Fitness fanatic Joe, who developed kidney stones at just 18-years-old, described the condition as 'the worst pain I've ever experienced'. Initially, Joe—who has also trained in nutrition—thought that the stones were unrelated to his ice bath routine. At first I loved the adrenaline rush and the dopamine high', he said. But, when he suffered two more kidney stones in quick succession, his 'mind finally clicked'. 'I started connecting the dots,' he explained, adding that he believes the freezing temperatures puts undue stress on the immune system, causing waste products to build up in the blood. Cold exposure also increases urination and dehydration which promotes the formation of kidney stones, he added. Not drinking enough water is a well-known cause of kidney stones. Diet, lifestyle, and genetics also play a role in the likelihood of someone developing kidney stones. But, Joe said: 'Ice bathing definitely made [my kidney stones] worse.' He also noted that he has had no new stones appear since he stopped ice baths three years a go. He is now urging people to take an alternative approach to holistic health, swapping freezing cold plunges for sauna sessions instead. Sauna-lovers say the hot rooms have a variety of health benefits including managing stress and easing muscle pain. Ice baths have also surged in popularity in recent years, amid claims they can boost circulation and improve heart health. Plunging into cold water trigger's the body's cold shock response, where a sudden drop in temperature leads to a surge in adrenaline, noradrenaline and other hormones that boost feelings of alertness. This process is believed to be behind the alleged health benefits, although experts have warned that not everyone will reap the same rewards. Experts warn that ice baths come with an increased risk of hyperventilation and hypothermia. This is because, when the body is suddenly exposed to cold water, we almost instantly take a deep breath as the body demands oxygen. This is followed by hyperventilation—a rate of rapid breathing ten times faster than normal. Sudden exposure to cold water also dramatically increases the risk of cardiac arrest as the body desperately attempts to slow the amount of heat escaping to keep the vital organs functioning as normal. At the same time, heart rate increases, putting the organ under immense strain, creating a potentially fatal spike in blood pressure. As of last year's figures, 11 people are thought to have died as a result of cold water exposure. However, researchers in Canada recently found that cold plunges can help ward off disease and slow down biological aging. The researchers tracked 10 healthy men who took the plunge for 60 minutes a day over the course of a week. Overtime, analysis of blood biomarkers showed there was a reduction in inflammation and cellular damage. Dr Kelli King, who lead the study, said: 'Cold exposure might help prevent diseases and potentially even slow down aging at a cellular level. It's like a tune-up for your body's microscopic machinery.' He suggested that the stress response from the cold water was responsible for the boost in cell function.
The Sun
19-05-2025
- Health
- The Sun
Aldi jumps on the latest wellness trend with new arrival which lets people try it out themselves for just £29.99
IT'S one of the biggest wellness trends of the past year. And now those who want to try out an ice bath themselves can do so, thanks to one of Aldi's latest arrivals. 2 2 It's also a good way of cooling down when the weather warms up, and is ready in just 20 minutes thanks to the fact it's inflatable. The inflatable ice bath is due to hit the middle aisle on May 25, and will cost just £29.99. It's made from "Tritech puncture-resistant material", which means it's reliable against weight, strain and movement. It also comes complete with a cover and rope fastener, and can be put up anywhere from the garden to the garage. It can even be put up at a bus stop, as Aldi demonstrated with a clever advertising campaign. But if you want to grab one of the SpecialBuys you'll have to be quick. As Google trends data shows it's likely to be a popular purchase, considering that searches for "ice bath recovery" and "ice baths near me" have risen by a combined 480% over the past year. "The sunny conditions that we have been experiencing in the UK show no signs of letting up, making it the perfect opportunity to take a dip in one of our at home ice baths," Julie Ashfield, Chief Commercial Officer at Aldi UK, said. "Whether you're looking to join the trend and recover from your latest workout or just cool off on your commute, Aldi has you covered!" Ice baths have long been used to help reduce inflammation and provide pain relief. It's also thought that regular use of an ice bath can help improve sleep, as well as mental health. "I think the main mental health benefits of cold water immersion are psychological," Will Cronenwett, Chief of Psychiatry at Northwestern University School of Medicine, told Psychology Today magazine. "It can be scary, so when you are doing it, you are overcoming your fear. "This feels good, like mastering any difficult feat." According to Mark Harper, author of Chill: The Cold Water Swim Cure, ice baths are the most effective to help with both anxiety and depression between the temperatures of 10 to 15 degrees Celsius.
