Doctor explains the health benefits of cold exposure therapy

Cold exposure therapy isn't exactly new – it actually goes back centuries – but it has recently become a hot topic among wellness and fitness enthusiasts. 

If the thought of submerging yourself in ice-cold water sends shivers down your spine, you may think that cold exposure isn't for you. But don't give up on the idea just yet.

The health benefits are many and, contrary to popular belief, you don't have to jump straight into a 0 or -5°C bath. There are ways to acclimate your body and work your way to lower temperatures. Let's dive into it.

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What are ice baths?

"Ice baths are the practice of immersing yourself in cold water (<10°C) as a form of cold exposure to stimulate a 'hormetic' response – a natural principle where an organism gains favourable biological responses from a stressor when trained safely," Dr Ben Condon, a doctor at Compound, explains.

This type of therapy can help:

• Relieve muscle soreness
• Decrease inflammation and speed up recovery
• Improve insulin sensitivity
• Support metabolic health and fat loss
• Improve cognitive performance and alertness
• Improve mood and reduce stress levels

Getting started with cold exposure

For those wanting to incorporate ice baths into their wellness and recovery regimen, this is what Dr Condon recommends:

Start with cold showers

"Not exactly hardcore but it's the easiest way to get started, gain a dopamine kick, and start working your way up to an ice bath for the full range of benefits. There's something about the momentum and mental grit ('top-down control') you gain from starting the day this way."

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Prime with a sauna first

"Although there are limited studies on hot/cold combination therapy, you might find it easier to begin tolerating the ice bath after a sauna, which triggers vasopressin and activates the parasympathetic state (calm) in our nervous system."

Trick your senses

"There's a higher density of cold-sensitive nerves in our fingers, toes, ears, and nose so keep your hands above the surface to improve your ability to tolerate cold exposure for longer."

Waterline up to your neck

"Cold exposure on your chest and your neck will help improve vagal nerve tone," says Dr Condon.

"The vagal nerve, often called the gut-brain axis, is the biggest cranial nerve in the body – to increase heart rate variability (HRV) and reduce resting heart rate, supporting improved tolerance."

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Always end on the ice bath

"Raise your body temperature naturally and avoid a hot shower (or going back into the sauna) to maximise the benefits."

Know when not to ice bath

"Sustained cold exposure after hypertrophy or HIIT training is sub-optimal as this will blunt the pro-adaptation inflammation that is triggered from intense stimulus," Dr Condon tells us.

"Prolonged cold immersion in the evening may overly activate your energy systems and inhibit sleep onset."

Instead, perform cold exposure on rest days and prioritise morning time, so you can reap all the benefits of increased energy and focus for the day ahead.

Please always consult your doctor or other medical professional for advice specific to you.

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