Cold Immersion. Fad Or Fantastic?

Ahhh the Canadian winter. As the temperature starts to drop, I often hear my patients (the ones who don’t go south for the winter) say, “I hate the cold”. Outside of prescribing everyone go south, what can be done about this avoidance mindset based on temperature? Most people think of the cold temperature as something uncomfortable, getting sick, hypothermia or even frostbite.

What if fighting cold temperatures with adaptation to cold could help? People go to the gym to strengthen muscles. Makes sense to try and adapt to the cold with a focused mindset, just like other forms of training.

Cold immersion training continues to gain popularity. I can hear the collective groan now. Bare with me here (see what I did there). Cold baths have been around since ancient Greece. The science and research suggesting the massive benefits for cold immersion also continues to mount.

The cold is a teacher. It can be challenging and difficult. The cold can also have enormous benefits for physical and mental health at a time when seasonal affective disorders, weakened immune responses and stress are wreaking havoc in our daily lives. Many of us forget that everyday we encounter minimal acute stressors that force our bodies to reconnect to our inner power of mindset.

We are willing to push ourselves with running, walking, strength training, aerobics, etc. Yet when we go out into the cold, we put on a thick jacket, believing we can get sick from the cold. Our cars and homes are designed for optimal comfort. Removing these minimal acute stressors to cold weaken us similar to avoiding the physical stressors with submit to everyday.

• Number one: Lower inflammation and strengthen the immune system. Chronic inflammation is major North American issue. In a study conducted in 2012 (Kox 2012), cold exposure decreased the number of inflammatory proteins perhaps due to increase in cortisol in the blood stream. A second study (Buijze, 2016) demonstrated a reduction in self-reported sickness absence with taking a cold shower. These are just two peer-reviewed published reports available.
• Number two: Positive effect on mental wellbeing. What’s the first thing that comes to mind when you think about the cold? Probably the initial shock and burst in clarity. These effects are related to the massive release of noreadrenaline (norepinephrine), a hormone and neurotransmitter. Cold immersion has been shown to increase Noreadrenaline by 530% (Sramek, 2000). This leads to more focus, improved mood and diligence.
• Number three: Thermoregulation. A healthy body temperature is between 36.8 and 37C (89.2 and 99.8F). The body is very capable of regulating its temperature. As we age however, our hormonal system (yes even in males) can be drastically effected by age related changes. Over time with brief bouts of cold exposure, our body will start to rely on brown fat adipose tissue to transfer heat energy. The utilization of brown fat adipose tissue can counteract a decrease in body temperature that may occur with hormonal changes.

Ready for the cold? First and foremost, a note on safety. Cold immersion, like any other intervention comes with risks. If you have heart problems (angina pectoris, panic attacks etc.) high blood pressure (>140mmHg), cold uticaria (skin reaction), or Raynuad’s Syndrome TYPE 2, please speak with your medical doctor before staring any new cold immersion training. Cold shock, nerve pain, shivering, after drop (core temperature drops due to blood travelling to extremities too quickly), hypothermia (body temperature falls below 35C/95F), reversible cerebral vasoconstriction syndrome (thunderclap headache aka brain freeze), and frostbite can all occur if you are not listening to what your body is telling you.

I can hear the comments now…Why would I risk all that for adaptation to the cold. Risks are present with any intervention. Most of the risks are rare but worth discussing. And the benefits of short-term cold immersion outweigh the risks.

What’s the safest way to start? At the end of your shower, for 20 seconds, turn the dial to lukewarm. Try this for a week. The following week go a little colder on the dial. Remember, its supposed to be cold. Focus on being comfortable with the uncomfortable. This is the mindset of adapting to the cold.

Once adaptation to the cold occurs, I promise you it will still be cold, you will just tolerate it more and actually start to enjoy Canadian winters. Be patient and understand that adaptation to the cold takes time. Listen to your body. If I have struck a curious chord with you or you would like to know more about cold immersion and the benefits, or you wish to tell me how wrong I am, please email me, steve[at]monasheehealthco.com.

– Dr. Steven Piper, Chiropractor, Monashee Health Collective, Vernon