The Health Benefits of Deliberate Cold Exposure

Intentional immersion in cold water is referred to as "deliberate cold exposure" or "DCE." DCE is frequently referred to as "ice treatment" and is one of the most basic and traditional ways to treat illnesses.

This cold therapy has been used in different civilizations since ancient times. To this day, such methods are among the very fundamental and proven procedures for reducing inflammation and soreness.

The deliberate cold exposure technique is gaining more and more popularity as a potential treatment method. Cold showers, ice baths, or swimming in the cold sea are all examples of DCE.

We will try now to explore the benefits of deliberate cold exposure, ways to practice it, and important precautions.

The Average Temperature

The first question that comes to our mind is how cold the water should be. According to different studies, the ideal temperature range is between 50 and 59 degrees Fahrenheit (10°-15°C). Beginners should try for no more than 15 minutes. However, this question does not have a definite answer.

Since some people are more tolerant of the cold than others, it is very difficult to find a precise answer to the above mentioned question.

Actually, the colder the water, the shorter amount of time you need to expose yourself to the cold. Nevertheless, if you practice deliberate cold exposure more frequently, you'll notice that your body gets accustomed to the cold. Thus, you may gradually reduce the temperature of the water.

You may start by turning down the heat and taking short walks while wearing the bare minimum. Next, take a cold shower. After becoming accustomed to these, you can be prepared for cold baths and even ice baths.

Cold Shock Response

In reality, the benefits of deliberate cold exposure have not yet been deeply examined, and there isn't currently any conclusive scientific evidence to support the claims. However, there are some very real drawbacks that might result in scenarios that could be dangerous.

For instance, plunging quickly into cold water could result in a cold shock reaction, a potentially fatal alteration in respiration and heart rate. Physical incapacitation and hypothermia are other risks that may come with DCE.

Hence, before preparing for deliberate cold exposure, we strongly advise that you talk to your doctor, especially if you have heart disease or other chronic diseases.

Health Benefits of Deliberate Cold Exposure

Strengthens the immune system

Cold water therapy may boost our body’s immune system, which could strengthen our capacity to fight against diseases. Dr. Zaslow, a primary care sports medicine specialist in Los Angeles, California, claims that cold water can stimulate your immune system.

However, we should be honest with ourselves and confess that "if a drop in cold or other viral infections is detected, it could be the cold-water immersion, but most likely, there are other several factors as well that contribute."

Makes us more energetic

The brain and body release adrenaline and noradrenaline when practicing DCE. These neurochemicals cause us to feel active and energetic. Cold causes their levels to stay elevated for some time, and their ongoing effect after the exposure. As a result, DCE may increase your level of energy and focus.

Speeds up metabolism

Scientists have recently found evidence that cold exposure can speed up metabolism. According to their studies, cold exposure raises metabolism because the body needs to burn calories to raise core body temperature. With the help of deliberate cold exposure, white fat cells, which have low metabolic activity, are transformed into beige or brown fat cells, which have high metabolic and thermogenic activity. The transformation of white fat (energy storage) into beige or brown fat can help people feel more at ease in the cold and reduce their risk of developing liver disease.

Reduces inflammation

Cold exposure helps to reduce inflammation by releasing a neurotransmitter called norepinephrine. As a result, the body recovers more quickly from physical ailments when inflammation is minimized. Furthermore, as inflammation is linked to many common illnesses, reducing it can have positive benefits on our health and make us protected from different diseases.

Alleviates depression

DCE is also thought to lessen depressive symptoms. Cold temperatures change how the body's nervous system communicates with the brain, thus helping to improve your health. As a result, cold water immersion is a powerful therapeutic tool to help treat people with depression and other mental conditions.

A Step-by-Step Guide to Deliberate Cold Exposure

It is not required to immerse yourself completely in cold water to immediately experience the advantages mentioned above. Begin using cold water step-by-step in your own shower. Here is the guide for four weeks:

Have your typical shower for about a week. Once you've completed washing and rinsing, turn on the coldest water setting and submerge yourself for one minute. One minute is a good start, but you can go longer if you want.
For the second week, start your shower with a minute of cold water. Then change it to a comfortable setting and take your usual shower. Finish by using the cold setting for one minute.
During the third week, begin your shower with the cold setting for one minute. Change to normal for a minute. Until you are finished, keep switching between hot and cold for one minute at a time. Finish by using the cold setting for one minute.
For the fourth week, keep the same pattern as the previous week but include one day with a full ten-minute cold shower.

Let’s go a little further

If you are now ok with cold water, you can go a little further. You will need two to three 10kg buckets of ice. Fill your bathtub roughly halfway with cold water, get in, and cover your chest with ice. Get a small water thermometer to track the temperature in your training log.

After just a few weeks, you should be able to work for up to 15 or 20 minutes twice or three times per week. As you gain self-assurance and the capacity to tolerate a bathtub full of ice or a frozen lake, you have more control over the environment. Isn’t it fantastic?