Cold Water Therapy: A Personal Journey to Better Mental and Physical Health
As many of my friends and colleagues know, I'm a dedicated lover of cold water therapy. This invigorating practice involves immersing your body in water below 15°C (59°F). To put this in perspective, the cold water from your tap at home typically ranges between 10°C and 20°C (50°F to 68°F). The coldest I’ve swum in is 3.5°C (38.3°F) wearing just a swimming costume, gloves, boot and the all-important woolly hat!
What is Cold Water Therapy?
Cold water therapy can take various forms:
- Ice baths
- Cold showers
- Outdoor swimming in natural bodies of water
Personally, I prefer river swimming. It's conveniently close to my home, whereas the sea is twice the distance. I also have a cold therapy pod in my back garden, though maintaining the ideal cold temperature can be challenging during milder weather.
Mental Health Benefits of Cold Water Therapy
My experiences with cold water therapy have shown me its numerous mental health benefits:
1. Improved Mood: After each dip, I feel noticeably happier. This is likely due to the increased levels of dopamine and endorphins released during cold water immersion, promoting a sense of happiness and alertness.
2. Reduced Stress: Any worries I have before immersing myself quickly fade away. Cold water therapy can decrease cortisol levels, enhancing our resilience to stress.
3. Increased Mental Toughness: Sometimes, my inner voice (what some call the "inner chimp") tries to discourage me. However, overcoming this internal dialogue helps build mental resilience.
4. Improved Mental Clarity: Trust me, it focuses the mind! The cold water signals your brain to release endorphins, which can enhance mental clarity and focus.
5. Alleviated Symptoms of Anxiety and Depression: Cold water immersion can help reduce symptoms of anxiety and depression through various mechanisms:
- Endorphin release
- Cortisol reduction
- Improved mental resilience
- A sense of achievement from conquering both the cold and your body's instinctual responses
Physical Health Benefits of Cold Water Therapy
Cold water therapy doesn't just benefit mental health; it also offers numerous physical health advantages:
1. Improved Circulation: Cold water immersion can improve blood flow and cardiovascular health.
2. Boosted Immune System: Regular cold exposure may strengthen the immune system, potentially reducing the frequency of illnesses.
3. Enhanced Recovery: Cold therapy can help reduce inflammation and muscle soreness after exercise, promoting faster recovery.
4. Increased Brown Fat Activation: Cold exposure can activate brown adipose tissue, which may aid in weight management and metabolic health.
5. Better Sleep: Some practitioners report improved sleep quality after regular cold water therapy sessions.
6. Increased Energy Levels: The invigorating effects of cold water can lead to increased alertness and energy throughout the day.
The "Cold Water High"
The body's physiological response to cold water immersion is often referred to as a "cold water high." This phenomenon occurs because the body releases a cocktail of feel-good chemicals - endorphins, dopamine, and adrenaline - as it adapts to the cold temperatures.
Possible Contraindications
While cold water therapy can offer numerous benefits, it's not suitable for everyone. Here are some potential contraindications:
1. Cardiovascular Conditions: People with heart problems, high blood pressure, or a history of stroke should consult their doctor before trying cold water therapy. The sudden temperature change can stress the cardiovascular system.
2. Respiratory Issues: Those with asthma or other respiratory conditions may experience difficulty breathing in cold water.
3. Pregnancy: Pregnant women should avoid cold water therapy unless approved by their healthcare provider.
4. Raynaud's: This condition causes blood vessels in extremities to constrict excessively in response to cold, potentially leading to tissue damage. Although the improved circulation may benefit this condition, the jury is out and it will be a personal experience that counts.
5. Hypothyroidism: Cold exposure may exacerbate symptoms in people with an underactive thyroid.
6. Open Wounds or Skin Infections: Cold water therapy should be avoided if you have any open cuts, wounds, or active skin infections, especially in open water where the presence of contaminants is likely.
7. Recent Injury or Surgery: If you're recovering from an injury or surgery, consult your doctor before engaging in cold water therapy.
8. Epilepsy: Cold shock can potentially trigger seizures in people with epilepsy.
9. Compromised Immune System: Those with weakened immune systems should be cautious, as cold exposure can potentially stress the body.
Remember, even if you don't have these conditions, it's crucial to listen to your body and stop if you experience any discomfort or adverse reactions.
Cold water therapy has become an integral part of my wellness routine, offering a natural and invigorating way to boost both mental and physical health. If you're considering trying it, remember to start gradually and always prioritise safety.
How to prepare for cold water swimming
I began my journey by exposing parts of my body to cold water for 10-30 seconds in the middle of an otherwise warm shower. Here’s the order that I took:
· Lower legs
· Thighs
· Stomach
· Lower back
· Upper back and shoulders
· Head
This took a few weeks to achieve and helped me prepare for cold water swimming. If you intend to swim in open water, start in the warmer months when the water temperature is less of a shock, and have this motto – I swim my way. That means wearing the clothing you feel most comfortable in and not feeling pressured by what others wear.
Equipment
Everyone is different, but here is a list of what I use regularly, and some items others don’t swim without:
Neoprene socks/boots – I have 3mm socks for summer and 5mm boots for winter
Neoprene gloves for colder months – I have 3mm and 5mm gloves
Tow Float – this can be useful to store your keys/phone/towel if you intend to swim in open water away from facilities.
Hooded towelling robe, to dry off and take your wet swimwear off under with modesty intact. Using this before the dry changing robe prolongs the life of your dry changing robe and minimises the need to wash it.
A dry changing robe is a must in colder weather as it is sublime in keeping your body heat in.
A mat to stand on, especially if you’re swimming in rivers or by the sea where mud and sand get everywhere!
Waterproof bag for the wet stuff.
Insulated hats for when the outside temperature drops. One for whilst swimming and the other for afterwards – there is nothing worse than having a wet and cold neck. Your choice of hat will depend on your swimming style of choice.
A hot water bottle that wraps around your waist and Velcro’s in place. Perfect for a quick warm-up afterwards.
A hot drink, essential for post-cold swim warmth.
Thermal socks and windproof shoes for the colder months. You’ll only wear trainers on a cold and windy day once to know how quickly your body heat disappears from your feet as much as your head!
Swimwear is a personal choice, from a swimsuit/shorts, a rash vest, neoprene tops/shorts, a shortie wetsuit to a full-length wetsuit. Whatever works for you.
You don’t need all of the above. Much of it depends on the temperature out and in the water, your choice of location, how long you stay in and how your body responds to the exposure to cold water.
Remember to consult with a healthcare professional before beginning any new health practice, especially if you have pre-existing medical conditions and NEVER swim alone. I have had to dive into a lake with a rescue buoy when a competent swimmer suddenly had ‘a moment.’
Disclaimer: This article is based on personal experience and should not be considered medical advice. Always consult with a healthcare professional before starting any new health regimen.