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Benefit of Cold Plunge

Cold Water Immersion (CWI) involves submerging the body in water at a low temperature, typically around 5−15∘C. It is a widely used method to help the body recover after exercise, especially in sports and activities that require quick recuperation.

How our body response to cold water

  • When the body is submerged in cold water, it triggers the "cold shock response", an acute reaction to the sudden cold. This includes hyperventilation, tachycardia (increased heart rate), and an increase in stress hormones, all caused by the activation of the sympathetic nervous system. This process peaks around 30 seconds and subsides within 3-5 minutes. Following this, the parasympathetic nervous system begins to regulate the body, promoting a state of relaxation.

  • Cold water also causes vasoconstriction (narrowing of blood vessels) in the skin, shunting blood flow to the body's core to protect vital organs. Conversely, upon exiting the cold water, vasodilation (widening of blood vessels) occurs, which increases blood circulation and delivers oxygen and nutrients to the muscles to aid recovery.

This method might not proper fot

  • Patients with heart disease, high blood pressure, asthma, pregnant women, or those with vascular disorders like Raynaud’s disease.

Cold Water Immersion for Exercis

  • Reduces inflammation and swelling in muscles from exercise.
  • Reduces muscle fatigue and accelerates the restoration of muscle strength.
  • Helps remove waste products in muscles, such as lactic acid, and increases blood flow for muscle repair.
  • Boosts mood and well-being due to the release of endorphins and norepinephrine, which help reduce stress.
  • Enhances physical performance, such as jump performance and neuromuscular recovery in athletes. [Reference article]

However, CWI has limitations; if submerged in excessively cold water for too long, it can lead to muscle stiffness and discomfort. [Reference article]

Cold Water Immersion for Wellness / Longivity

  • Slows cellular aging and increases cellular resilience to stress.
  • Boosts energy metabolism through the activation of brown adipose tissue (BAT).
  • Reduces internal inflammation associated with chronic diseases and aging.
  • Supports blood circulation and toxin elimination via the lymphatic system.
  • Increases happiness hormones like Dopamine and Norepinephrine, positively affecting mental health and vitality.
  • Supports the function of mitochondria (the powerhouses of the cell), increasing energy and physical endurance, and potentially playing a role in extending lifespan.[Reference article]