Cold Plunge Services – Revitalize Your Body and Mind
Cold plunging has been around for years, and isn’t just a fad. It is typically associated with Contrast Therapy - Sauna. The funny thing about most Sauna research is that they omit that fact in the research. Finnish or Norwegian countries are jumping into the lake, snow etc. with their Sauna practice. In other words they go hand in hand if you want all those benefits you have read about or people gloss over in the social media posts. Contrast Therapy - Deliberate exposure to cold and heat to encourage adaptations in our bodies.
Like many things in science, we’re just discovering and asking the right questions about why it’s so effective and helpful.
In fact, some instances of cryotherapy date as far back as 2500 BCE when the Egyptians would use cold to treat inflammation & injuries (Freiman, 2005).
This was only the beginning of the use of cryotherapy, as ice baths continued to exist beyond these ancient practices through history. Hydrotherapy was explored through the 1900s in various experiments and developments, by infleunces such as James Currie, Dr. Edgar A. Hines Jr. and D. H. Clarke. In the
1960s, cryotherapy was investigated for benefits of post exercise recovery and beginning to be recommended for the therapeutic treatment of musculoskeletal injury.
In the recent rise of cold plunge exposure, ice baths are now modernly used for not only athletic recovery, but also for their potential mental health & immune benefits. While the method of application & treatment focus has changed over time, the mechanism of action has remained the same (Allan et al., 2022). Across the globe, in other countries such as Japan, whole body cryotherapy chambers began being built & they eventually became popular for sports recovery in the early 2000s (Allan et al., 2022)
If you’re looking for the ultimate Cold Plunge experience…look no further. We are inspired by Morozko Forge and use their plunge here at Core Fit / Summit Sports and Spine to help enhance and support your health goals. It’s literally the next best thing to nature! One of the main mechanisms of response when undergoing cold therapy is physiological. This is due to the immediate constriction of blood vessels upon entering the ice bath, followed by rapid vasoconstriction when exiting. This acts as a "pump" for the body's circulatory system. The key method at play is the body's dynamic thermoregulatory response to the sudden temperature change, resulting in several interconnected benefits & healing mechanisms.
If you want to help improve your health, keep reading on the benefits below:
Enhance Metabolism with Brown Fat Activation (BAT)
Cold exposure stimulates the body’s production of brown adipose tissue, commonly referred to as brown fat. Unlike white fat, which stores energy, brown fat burns calories to generate heat. This process, known as thermogenesis, elevates your metabolic rate, enabling you to burn more calories even at rest. By incorporating cold plunges into your routine, you can enhance your body’s ability to utilize stored fat and promote weight loss while improving your overall metabolic health.
Emerging research indicates that brown fat may indeed act as an endocrine organ, secreting various hormones and signaling molecules that can influence metabolism and contribute to overall health. Some key points about brown fat, especially as a secretory tissue and particularly in relation to thyroid function and autoimmune factors, are listed below:
Hormonal Secretion : Brown fat is known to secrete several factors, including:
• Adiponectin : This hormone helps regulate glucose levels and fatty acid breakdown. It has anti-inflammatory effects and may enhance insulin sensitivity.
• Interleukins and Cytokines : Brown fat can influence systemic inflammation and immune response through the secretion of various pro inflammatory and anti-inflammatory cytokines.
Thyroid Interaction : The thyroid hormones (T3 and T4) significantly impact metabolism and thermogenic activity in brown fat. The presence of brown fat can enhance the effect of thyroid hormones, promoting energy expenditure. Conversely, thyroid hormones can encourage the development and activation of brown fat, creating a feedback loop that supports weight management and metabolic health.
Impact on Autoimmune Factors : Given its secretory capabilities, brown fat may play a role in the modulation of the immune system. Some studies suggest that the cytokines released from brown adipose tissue can influence autoimmunity. For instance:
• In autoimmune conditions, systemic inflammation can lead to altered metabolism. By secreting anti-inflammatory substances, brown fat may help mitigate some autoimmune symptoms or processes.
• The relationship between brown fat activation and immune responses is an emerging area of research, particularly concerning conditions like rheumatoid arthritis and lupus.
Boost Mitochondrial Health
Mitochondria are the cell’s energy factories, and their health is crucial for overall vitality. Cold immersion therapy encourages mitochondrial biogenesis, which increases the number (meaning new mitochondrial cells) and efficiency of the mitochondria. Enhanced mitochondrial function translates to improved energy production, greater endurance, and reduced fatigue. This higher energy output can elevate your athletic performance and increase daily vitality, making cold plunges an essential part of your wellness regimen.
Natural Stress Relief
Engaging in cold plunge therapy can be a powerful tool for mental health. The sudden jolt from cold exposure prompts the body to release endorphins and dopamine, neurotransmitters that elevate mood and alleviate feelings of stress and anxiety. Cold plunges can also lower cortisol levels, helping you manage daily challenges with a clearer mind. Regular exposure reduces symptoms of depression, contributing to a more positive outlook on life.
Optimize Exercise Performance
Preparing your body for intense physical activity is crucial, and cold plunging does just that. Pre-cooling your body before workouts can enhance endurance by moderating your internal temperature and maintaining performance levels for longer durations. Additionally, the vasoconstriction caused by cold exposure reduces inflammation and enhances recovery, helping you bounce back more quickly from rigorous training sessions. This leads to improved athletic performance and a more effective workout regimen.
Just know that if you choose to cold plunge following your hypertrophy phases in exercise, you’ll blunt/or inhibit that muscle growth. You should wait at least 4-6 hours post exercise for that phase if planning to cold plunge. If you’re looking to recover faster though from a run or a good workout session of a different nature, then a quick shower to rinse off and hop in the cold plunge is a great option.
We have some preferred methods here at Summit for this….and is usually centered around: Pre-cool the workout by cold plunging - Dry off and dress - Dynamic warm-up prior to the strength workout - and yes, because we have the luxury of it….we Sauna for 20-30 mins following to get all those benefits in as well!
Support Insulin Sensitivity
Cold exposure has a significant impact on insulin sensitivity. Improved insulin sensitivity helps your cells utilize glucose more effectively, lowering blood sugar levels and reducing the risk of metabolic disorders such as type 2 diabetes. By promoting better insulin function, cold plunges aid in carbohydrate metabolism, keeping your energy levels steady and lowering the chance of insulin resistance.
Harness the Power of Cold Shock Proteins
The physiological response to cold exposure includes the release of cold shock proteins, which are pivotal for cellular repair and resilience. These proteins enhance cellular repair mechanisms and combat oxidative stress, protecting your body from damage and promoting longevity. The production of these proteins is a natural response to the stress of cold, providing a protective effect that enhances your body’s overall health.
Testosterone Regulation
Regular cold exposure has been shown to boost testosterone levels, essential for muscle growth, sexual health, and overall well-being. Higher testosterone levels can lead to improved strength, increased muscle mass, and enhanced recovery from workouts. This makes cold plunging not only beneficial for maintaining physical fitness but also for supporting hormonal balance.
Reduce Inflammation
Cold plunges are known for their ability to decrease inflammation throughout the body. The cold exposure constricts blood vessels, reducing swelling and the overall inflammatory response. This is particularly beneficial for individuals suffering from chronic inflammation and those recovering from injuries, allowing for faster healing and improved joint health.
Promote Better Sleep
Cold plunging can also significantly enhance sleep quality. Cold exposure signals to your body that it's time to relax and prepare for rest. By lowering your core body temperature, it can signal melatonin production, helping you drift into deeper and more restorative sleep. Establishing a routine that includes cold plunges can help regulate your sleep cycles, leading to improved restfulness and renewed energy.
Cortisol Regulation
Cortisol is often referred to as the "stress hormone," and managing its levels is crucial for overall health. Regular cold exposure has been shown to help stabilize cortisol levels, reducing the negative effects associated with chronic stress. By maintaining a healthier cortisol balance, you can improve your mood, enhance your immune system, and support overall well-being.
Chronic Pain Control
Cold immersion therapy can be an effective method for managing chronic pain conditions. The cold temperature helps numb nerve endings and reduce pain signals, providing immediate relief. Additionally, the anti-inflammatory effects of cold plunges aid in long-term pain management and recovery, making it an ideal option for those with chronic pain issues, arthritis, or muscle soreness.
If you have concerns if it’s right for you, let’s have that discussion. There are a few contraindications for certain people to cold plunge and we can help you make that decision and inform you of those limited situations.
So, if you want to experience improved physical performance, enhanced mental clarity, and significant emotional balance as you begin and become more accustomed to cold plunging and contrast therapy. Reward or treat yourself, a friend or family member that needs these benefits and give us a call or message us today.
