Take the Plunge
Me enjoying an ice bath in my backyard, surrounded by the beautiful winter snow!
At the beginning of this year, I set my 2023 resolution as prioritizing my self-care -optimize my body so that I can better take care of others. So why am I voluntarily submerging my body in ice cold water? Sounds like torture, right? But as I delved into the world of cold water immersion therapy, the health benefits were too compelling to ignore. I decided to take the plunge.
I was introduced to ice baths by my good friend and fellow health enthusiast, Andrew. His life mantra of “push outside your comfort zone” is very aligned with cold immersion therapy - body shivering, teeth chattering, resisting your body’s response to get out and escape back into warmth, surrendering to the discomfort. However, as he explained the health benefits, ice baths are not just for building character through enduring adverse conditions.
Here are some health benefits that I have come across:
Reduced inflammation: Ice baths can help to reduce inflammation in the body, which is a common cause of pain, swelling, and other health problems. The cold water can help to constrict blood vessels and reduce blood flow to affected areas, which can help to reduce swelling and inflammation.
Improved muscle recovery: Ice baths have been shown to help speed up muscle recovery after intense exercise. Cold water immersion can help to reduce muscle soreness and damage, and may help to improve circulation to the muscles, which can aid in recovery.
Increased circulation: The cold water in an ice bath can help to stimulate circulation in the body. This can help to improve blood flow to the extremities, which can help to reduce pain and improve overall health.
Reduced stress and anxiety: Immersing yourself in cold water can be a shock to the system, which can help to release endorphins and other feel-good chemicals in the body. This can help to reduce stress and anxiety, and may help to improve mood.
Improved immune function: Some research suggests that ice baths may help to improve immune function in the body. Cold water immersion can help to stimulate the production of white blood cells, which are important for fighting off infections and disease.
While ice baths can have some potential benefits, there are also some potential negative health effects to consider.
Hypothermia: Prolonged exposure to cold water can lead to a drop in body temperature and hypothermia, a condition in which the body loses heat faster than it can produce it. Symptoms of hypothermia can include shivering, confusion, slurred speech, and loss of coordination. Severe hypothermia can be life-threatening.
Immune system suppression: Some research suggests that cold water immersion therapy may temporarily suppress the immune system, making individuals more susceptible to infections and illness.
Skin damage: Prolonged exposure to cold water can cause skin damage, including frostbite, which can lead to tissue damage and even the loss of limbs in severe cases.
Cardiovascular stress: Cold water immersion can cause cardiovascular stress, as the body responds to the cold temperature by increasing heart rate and blood pressure. This can be particularly risky for individuals with pre-existing heart conditions.
Psychological stress: Some people may experience psychological stress or anxiety when immersing themselves in cold water, which can have negative effects on their overall mental health.
It's important to note that the risks associated with ice baths or cold water immersion therapy can vary depending on factors such as the duration and frequency of exposure, as well as an individual's underlying health conditions. Therefore, it's essential to speak with a healthcare provider before starting any new cold therapy regimen, especially if you have any pre-existing health conditions.
Beautiful Lake Ontario.
My first cold plunge this year took place in Toronto’s very own Lake Ontario. Egged on by my friend Andrew, we drove down to the lake on a dreary February morning. I hesitantly stripped down to my swim trunks and dipped my toes into the lake. Immediately, I felt the goosebumps raise on my skin and my body wanted to recoil and retreat back to the warm car. Overcoming my fear, I committed and dunked my body into the cold lake water, only allowing my head to stay above water and holding onto the comfort of my warm toque. The minutes felt like hours, but I practiced my meditation and deep-breathing techniques. Finally, I reached four minutes. The accomplishment felt exhilarating -I felt myself stand up a bit taller, head held higher. I walked triumphantly out of the lake and back into my car. Contrary to what I was expecting, my body felt hot as it turned on its heating mechanisms which were previously diverted to my internal organs. I did not feel cold until we were halfway home in the car. My body felt optimized for the rest of the day.
My ice bath supervised by Maple!
I was sold. How do I incorporate this into my regular health routine? A drive to the lake multiple times per week seem unrealistic. A quick search on the internet found an affordable and portable option. I currently have a collapsable tub in my backyard that I use for ice baths, three times a week for five minutes at a time. The water stays cold in the winter and my plan is to use bagged ice to cool the water in the summer.
This is my personal journey with introducing ice baths into my health routine. As I previously stated, it is recommended that you consult your doctor to discuss if this practice is right for your health.
I am unlocking my potential and swimming in the deep end. How will you unlock yours?
