The topic of cold exposure - such as cryotherapy, an ice bath or even a cold shower - keeps coming up in conversations. First, I was talking to my brother about the benefits of using the sauna (more about sauna use here), and he brought up cold therapy, and then the other night, at our annual neighborhood Night to Unite gathering someone shared that there was a new "cold therapy" place in town, and there was a long discussion.
Way back when I was first starting to run marathons (and, apparently, was still eating at McDonalds) I used to take ice baths after a long training run. That didn't last long, because it was a complete pain, both to set up and to convince myself to stay in longer than a nano second.
Cryotherapy...
Cryotherapy used to be only an option for the likes of professional athlete and celebrities, but now there are places around town that sell single session or package visits for personal use. With the increase in convenience, and new information available, it is worth looking into.
Whole body cryotherapy (WPC) involves 2-3 minutes in a stand-up tank filled with liquid nitrogen-cooled air at the temperature of -266 degrees Fahrenheit. The benefits of cold therapy claims are vast, including everything from fat loss to brain health. Lets focus on a few of the most consistently robust claims and what scientist such as Dr. Rhonda Patrick have to say.
Benefits...
Photo by Lesly Juarez on Unsplash
Norepinephrine, a naturally occurring hormone that functions as a neurotransmitter in the sympathetic nervous system, is released through cold therapy both in the brain and body, resulting in improved focus, positive mood, energy, and vigilance. At the same time, norepinephrine is decreasing inflammation in the brain. In the body, as well as decreasing inflammation, it reduces pain partly through the opioid pathway and slowing the nerve ending pain response.
Thermogenesis, literally defined as "heat production", is a normal by-product of the metabolic processes, and cold therapy increases thermogenesis resulting in a higher metabolism and fat loss. Humans have stores of active brown fat tissue (BAT), and unlike white fat, brown fat is active in burning calories and using energy. Studies show that cold exposure increases BAT activity which leads to increased calorie expenditure. Exposure to cold temperatures also leads to increased levels of adiponectin, a protein that increases fat burning; low levels of which are associated with obesity.
In rat studies, cold therapy is found to regrow the synapse, which results in improved memory. This offers hope for those with traumatic brain injuries and with neurodegenerative diseases.
Important Points...
One key piece of information to remember is that for most of us we will want to wait an hour after exercise before cold therapy in order to allow our bodies to have the proper inflammatory response without blunting what our bodies do naturally. By doing this we will enhance muscle recovery. Also, if we use cold therapy too soon after a strength workout we will stop muscle growth. On the other-hand, for endurance athletes who have over-trained using cold therapy immediately after to calm an over-active immune response might make sense.
Dr. Kelly Starrett, of Mobilty Wod, discourages us from using localized freezing of an injury for any other reason than reducing pain. Instead, he says, use compression, active recovery and elevation to stay ahead of the swelling and to heal faster. On the other hand, he highly recommends cold therapy to reset the nervous system as long as we keep it as "far away from the training" as possible.
Mix Hot with Cold...
A twist on the cold therapy might involve changing the shower water temperature from hot to cold and back again. Lymphatic vessels contract when exposed to cold, and dilate in response to heat, so we can move stagnant lymphatic fluid by alternating between temps every 90 seconds for several minutes. Additional benefits include an increase in circulation, a boost in immune function and a benefit to metabolism.
Whether we want to increase our metabolism, reduce pain, improve our memory, or feel more focused and energetic cold therapy is worth considering. I am definitely planning to revisit it.
WARNING! Avoid cryotherapy if you are pregnant, and if you have a heart or an uncontrolled blood pressure condition talk to your doctor first.
Wendy Dellis is a certified wellness coach. She joins years of training and work in the area of behavior change, experience as a fitness instructor and run club coordinator with a passion for adventure and people. She lives in Minnesota with her husband, Jay, and two sons.
The information contained on this page is for general information purposes only. Nothing here should be construed as medical or healthcare advice, but only topics for discussion. No physician-patient relationship exists; please consult your physician before making changes in diet or lifestyle.