How Cold Therapy Affects Your Body and Brain

Cold exposure or cryotherapy is a broad term used to describe the application of cold to the body for therapeutic purposes. This practice dates back to Ancient Greece, where cold water was used for therapies, as well as relaxation and socialization. The Romans even used cold water immersion as a treatment for tertian fever. While treatments for fevers have evolved, so has our knowledge about the benefits of cold exposure therapy.

Common methods of cold exposure therapy include:

• Cold showers – Lowering the water temperature below 60°F for a few minutes.
• Cold plunges/ice baths – Immersing your body (minus your head) in ice-cold water, usually around 59°F (15°C). This is often done in specialized tubs or natural bodies of water.
• Ice application – Localized application of ice to treat injuries or specific muscle groups.
• Whole-body cryotherapy – Exposure to extremely cold air (typically around -200°F/-130°C) in a controlled environment, often in a chamber.

Research indicates cold exposure therapy has many potential benefits, including:

Reducing delayed onset muscle soreness after exercise. Several studies have shown that cold water immersion was an effective recovery tool for decreasing muscle soreness and improving perceived recovery following high-intensity exercise.

Improve symptoms of depression. Researchers found that taking cold showers once or twice daily for several months may decrease depression symptoms. It’s believed cold water triggers the release of endorphins and dopamine in the body, boosting mood and decreasing anxiety.

Activation of brown fat. We have different types of fat in our bodies. Brown fat acts like a furnace by helping to regulate your body temperature in cold conditions. This causes an increase in your core metabolism. Studies have shown that individuals with more brown fat activity are less likely to develop metabolic disorders like diabetes.

Boosting your immune system. Some evidence suggests cold water immersion can help fight off infections. One study in the Netherlands found that people who switched to cold showers for 30, 60 or 90 seconds for 90 days missed work due to illness 29% less than people who didn’t switch to cold showers.

Now, don’t pour that bag of ice into your bathtub just yet! Like physical activity, the benefits of cold exposure therapy depend on the type of exposure, duration and intensity.

If you’re interested in trying cold therapy, start slowly, listen to your body, follow proper guidelines and consider consulting a professional to guide you through the process. People with certain medical conditions should consult a health care professional before engaging in cold therapy, as cold shock could do more harm than good.