Is Cold Plunge healthy?

Whether Cold Plunge is really healthy is one of the most frequently asked questions when it comes to jumping into the ice -cold water. And this topic is discussed controversially. While many experienced cold plunger and cold plunger swear on the positive effect of health and well -being on the inside, some scientists argue that so far there are not sufficient studies and therefore well -founded evidence in order Cold Plunge as healthy or even health -promoting. In this article we present many different study results that take a close look at Cold Plunge We also have separate posts on the health benefits of the Cold Plunge S but also the risks and side effects of the Cold Plunge S , which also give you a good overview.

The positive aspects that are often referred to in connection with Cold Plunge are diverse. Basically, a distinction can be made between effects on physical and mental health. Cold Plunge should therefore take changes in body functions, but also in the psyche.

Strengthening the immune system and protection against infections

Cold Plunge enjoys the call as a true booster of the immune system. It is said that those who regularly climb into the ice -cold water strengthens their immune system and thus protects itself from infections. In fact, there are some scientific works that at least indicate that Cold Plunge has a positive effect on the immune system. In 1996, Czech scientists published the results of their study , in which they examined the effect of the Cold Plunge S on the immune system of young, sporty men. Interestingly, there was hardly any effect on the immune system of the participants immediately after walking into the ice water, but positive changes could be observed over a longer period of time (three times a week, six weeks). The repeated cold exposure resulted in stress -causing, non -infectious stimuli for the body, which activated the immune system of the study participants to a small extent. Cold Plunge seems to be of central importance.

A newer study from 2016 dealt with the topic of changing showers (from warm to change cold) and examined its effects on health, quality of life and productivity at work. A good 3,000 participants between the ages of 18 and 65 showered cold for 30 days and then reported on their experiences. As the most important result from the study, the performing scientists found that the sick reports within the group of participants decreased by 29%.

In 2014, another study with the connection between Cold Plunge and infections of the upper respiratory tract. For 13 weeks, 44 pairs were examined: among the participants there were 21 cold plunger and 23 swimmers who only swam in the pool, and their partners who did not get into the water during the study. The cold plunger fell less than their partners, but there were no significant differences between the cold plunger N and the swimmers with regard to the number of infections of the upper airways. For this, the documented diseases among the cold plunger N were even stronger than among the swimmers. In summary, the scientists Cold Plunge not attribute no protective effect to infections of the upper respiratory tract.

Less oxidative stress and higher stress tolerances through regular Cold Plunge

What does not kill you make you stronger! When it comes to Cold Plunge , you can hardly get past the statement that ice -cold water hardening the body. Science has also dealt with the question of whether the body can achieve an increased stress tolerance, for example from illnesses, through Cold Plunge or winter swimming.

A scientific work from 1994 indicates that this can be the case. Ten healthy cold plunger were examined before and for the Cold Plunge and several physical changes caused by cold exposure (e.g. uric acid concentration in the plasma of the study participants), which speak for an increase in stress tolerance, were documented. The scientists observed an adaptation to repeated oxidative stress at the cold plunger n, which can be seen as a mechanism of hardening.

Strengthened cardiovascular system

study also states that winter swimming can certainly have a hardening effect for the cardiovascular system if this is practiced in a good health condition. At the same time, the scientists emphasize that Cold Plunge can be life -threatening for (heart) sick or inexperienced people. A slow approach and good acclimatization are the be -all and end -all in the Cold Plunge , so that this sporting activity with health -promoting potential does not become a life -threatening undertaking.

Improve blood circulation and heat balance

In extreme cold, the blood vessels contract. The blood circulation is stimulated by starting the organism of pumping the blood towards organs to protect it from the cold. This creates heat that can be felt comfortably throughout the body shortly after the ice water exit. With regard to the heat balance, scientists long -term adaptation processes at cold plunger N, for example faster reheating the extremities. Cold Plunge also seems to contribute to improving the blood flow to the extremities. Over time, the body learns to better react to temperature loads and you no longer cool down as quickly.

Fewer heart and vascular diseases

Due to the above narrowing of the vascular exposure in the event of cold exposure, we increase blood pressure, so the heart must work against higher pressure. In the ice water, the blood is also shifted from the arms and legs to the heart, which requires additional work from the heart. As a result, Cold Plunge represents a shock moment or a state of emergency for the heart, which is why people with cardiac and vascular diseases are urgently going away- otherwise you risk an undersupply of the heart muscle, which in the worst case can lead to a heart attack.

But what effect does Cold Plunge on the heart and vessels of a healthy person? study from 2015 deals with this question cold plunger and 16 were not investigated by the cold. Differences between these two groups could be identified in apolipoprotein content, homocysteine ​​levels and T3 (trijodthyronine). From this, the scientists removed that cold exposure can influence oxidative stress markers. The study results would also indicate a positive effect of the cold adaptation on cardioprotective mechanisms. In German: In healthy people, walking into ice water could have a protective effect on the heart.

Cold Plunge and diabetes

In addition to people with cardiovascular diseases and high blood pressure, diabetics are also warned of the jump into the cold water. Interestingly, there seems to be a connection between Cold Plunge and sensitivity of the body on insulin, of which diabetics - of course only after consultation with the treating doctor - could benefit. Norwegian scientists who took a closer look at 104 studies on the subject of Cold Plunge to say that Cold Plunge reduces insulin resistance and increases insulin sensitivity.

Anti -inflammatory effect by temporary increase in the cortisol value

In addition to the health advantages already mentioned, Cold Plunge and winter swimming are also said to have an anti -inflammatory effect. Among other things, this assumption is due to the fact that a cold shock activates so -called corticoids in the body, a group of steroid hormones that slow down inflammatory processes. In a self -experiment from 1992, a group of German students and their teachers examined the effect of regular Cold Plunge (at least once a week, 2 to 10 minutes per ice pool). The blood samples showed a significant increase in the cortisol (a stress hormone from the group of glucocorticoids) in the body in the first 30 minutes after the cold exposure, then the cortisol value dropped again.

A Finnish study from 2008 came to similar results with regard to the connection between cold exposure and increased cortisol values. Particularly noteworthy in this study is that the cortisol concentration in the blood was much higher from the test group in the experienced cold plunger than the inexperienced subjects. This suggests the scientists that regular Cold Plunge leads to so -called adaptive mechanisms in the body, that is, the body adapts through regular cold exposure.

Regeneration after sports and pain relief

The assumption that cold exposure can alleviate inflammation in the body is certainly due to the fact that cold therapies are often used in (performance) sport. If you manage to slow down or prevent inflammatory processes, the regeneration after sport is usually faster. In various sports, the body is put to the test and literally strained. Microrises can arise in the muscles, from which the organism has to recover - especially in competitive sports, the recovery phases are usually quite short.     

And this is exactly where cold therapy, also called cryotherapy (Greek Kryo = cold), is used in many cases. The inflammatory forces in the body should be activated and inflammatory processes should be activated by a strong cold stimulus that can be limited to certain areas of the body (with special devices) or for the whole body (in the ice hole or in a refrigeration chamber). At the same time, the cold should alleviate pain, swell injuries and reduce muscle stresses. Most of us know that you get an ice pack on the affected area if you are injured.     

And how do scientists rate the suspected positive connection between cold and regeneration after sport, specifically using the example of the Cold Plunge S? In any case, they leave space for doubts. A study from 2014 comes to the conclusion that the walk into the cold water after a sporty performance does not bring any greater advantages than the placebo effect. In the study, 30 men recovered in three different environments after an intensive sporting performance: cold water room (10.3 ° C ± 0.2 ° C), cold water room placebo (34.7 ° C ± 0.1 ° C) and thermone neutral water room (34.7 ° C ± 0.1 ° C). In the first two groups (cold water/placebo), better results could be found with regard to movement, pain and strength than in the warm water. This raises the question of what role psychological effects (placebo effect) play Cold Plunge

Another study from 2017 deals with the thesis that bathing in cold water reduces inflammation in the skeletal muscles. It was examined how nine male subjects regenerate in different environments after a sporting activity. In one day, the men went to 10 degrees of cold water for 10 minutes. On another day (at least one week away from the Cold Plunge ), the subjects cycled at a slow pace for 10 minutes. Before and after training, muscle biopsies were taken to document changes in the body. No significant differences between the two regeneration measures could be found. So here, too, the positive effect of the Cold Plunge S on the regeneration after sport could not be scientifically confirmed.

The effect of cold water immersion on recovery from Exercise-IndUced Muscle Damage von Vaile, et al. (2008) : This study examined the effects of ice cream baths on the recovery of muscle damage after training. It was found that the ice pool shortens the recovery time and relieved the pain.

Cold-Water Immersion for Athletic Recovery: One Size Not Fit All of Halson (2014) : This study dealt with the effectiveness of ice pools in the recovery of athletes. The results show that the individual tolerance compared to cold as well as the duration and temperature of the cold plunge S have a positive effect on the effects on recovery.

The effects of cold water immersion and active recovery on inflammation and cell stress responses in human skeletal muscle after resistance Exercise from Roberts, et al. (2015) : This study examined the effects of polar baths compared to active relaxation on inflammation and cell stress reactions in the human skeletal muscle after strength training. The results indicate that an ice pool leads to a lower inflammatory reaction and cell stress reaction in the body.

Cold Plunge at cancer

Especially with regard to inflammation and pain relief, Cold Plunge can be helpful in connection with cancer and the associated treatments such as chemotherapy and radiation. Some studies show that cold applications such as ice cream baths can reduce inflammation in cancer patients. In the case of cancer patients, improved mental health and an increased quality of life could also be achieved through Cold Plunge .

Whole-Body Cryotherapy in Breast Cancer Patients: Effects on Quality of Life and Symptoms by Wojtyna, et al. (2018) : This study examined the effects of full-body cold therapy on the quality of life and symptoms in breast cancer patients. The results show a significant improvement in terms of physical symptoms and mental health.

The effect of Cold-Water Immersion on Muscle Sorness and Subjective Well-Byria in Cancer Patients: A Randomized Trial by Jegede, et al. (2020) : This study dealt with the question of whether cold exposure (at a temperature of 10 ° C) can improve sore muscles and well -being. The results show that cold exposure can lead to a significant reduction in sore muscles and an improvement in subjective well-being.

Effects of Whole-Body Cryotherapy on Serum Mediators of Inflammation and Serum Muscle Enzyme in Cancer Patients: A Preliminary Report by Stanek, et al. (2011) : This study examined whether full -body cold therapy (at temperatures from -110 ° C to -140 ° C) can alleviate inflammation and muscle problems in cancer patients. During the examination, therapy caused significant improvements to the inflammatory markers and muscle enzymes.

Cold Plunge converts body fat into energy

Cold lets pounds melt! Cold Plunge helps lose weight , this confirms the already mentioned Norwegian study , which has dealt with a total of 104 different scientific work on Cold Plunge and winter swimming. While the Norwegians in their work in many statements about health advantages of the Cold Plunge S are more dare, they clearly emphasize that the walk into the ice -cold water leads to a reduction and/or conversion from the body fat tissue. Cold activate the so -called brown fat in the body, which - in contrast to the "bad", white adipose tissue - burns calories in order to maintain body temperature. This in turn could be seen as a protective factor before diabetes and cardiovascular diseases, so that scientists see potential as "health prophylaxis" Cold Plunge

Increased well -being in everyday life

Many cold plunger and cold plunger report that they feel better in everyday life thanks to regular Cold Plunge . The fact that winter swimming increases general well -being was actually confirmed in a Finnish study in 2004. From October to January, people who regularly swam in cold water were asked about their well -being. While no increased well-being could be documented compared to the non-swimmers in the first weeks of the test period and even 50% more frequent diseases were diagnosed, the differences were clearly visible after 4 months. The swimmers felt more energetic and more active than the non-swimmers. Swimmers with asthma, rheumatism or fibromyalgia also reported pain relief from winter swimming.

Train mental strength - Brain Over Body

Anyone who has already practiced Cold Plunge In cold exposure, the body reacts with a cold shock (e.g. the heart rate and blood pressure increase) and it is important to overcome this shock with mental strength and to signal the body that it is not in an emergency. In the so-called "Brain Over Body" study from 2018, scientists took a closer look at the WIM Hof method to understand whether the brain can control the reactions of the body. They came to the conclusion that the techniques used by Wim Hof ​​(forced breathing, meditation, cold exposure) actually put the brain over the body. Cold Plunge seems to not only make the body strong, but also the mind. And you benefit from this not only in the ice hole, but also in everyday life.

Relief of depression

" Cold Plunge makes you happy!" This sentence is often heard from convinced cold plunger n and cold plunger inside. Adrenaline and endorphins are released in Cold Plunge - both hormones that ensure that you feel euphoric after the Cold Plunge . The feeling of happiness remains all day, but what many do not know is that endorphins have a positive effect. Cold Plunge could also have a positive long -term effect on the psyche? This deals with several studies.

In a scientific contribution from 2008, the thesis was made, which can work regularly as a therapy measure against depression. Cold exposure activate the likeable nervous system and increase the blood level of beta-endorphin and noradrenaline (so-called happiness hormones). Initial attempts with a small test group actually show that cold water therapy can relieve depressive symptoms quite effectively and without significant side effects - science should be devoted to the topic more, according to the study leader.

report from 2018 is particularly exciting After the birth of her daughter, the woman insisted on medication -free treatment, which initiated cold water therapy (swimming). The result is amazing: immediately after swimming in the cold water, the mood of the woman was immediately illuminated and gradually decreased by her depression symptoms, so that medication could be reduced and finally discontinued. Even during the follow -up examination a year later, the woman did without medication.

And what does our community say? Is Cold Plunge healthy?

Our cold plunger and cold plunger inside are usually raving about the health advantages of the Cold Plunge . Many also see Cold Plunge as a good way to train the mental strength. But some cold plunger and cold plunger inside are also about physical health. There are reports from our community that Cold Plunge has positively supported the treatment of migraines or even heavy metal poisoning. With some cold plunger N, the complexion has also improved significantly and even psoriasis has disappeared. The fact that Cold Plunge is generally less susceptible to colds is another point that some members from our community would sign.

Particularly worrying reports or bad experiences with Cold Plunge with regard to our own health have not achieved us. Exhaustion, colds, headaches or visual disturbances are some of the negative reactions that have occurred after walking into the icy water - however, they often seem to be connected with the water temperature (= too cold) and/or duration of the Cold Plunge (= too long). The Raynaud syndrome, which can lead to color changes in one or more fingers, is another side effect with some members of our community-here neopan socks and gloves can be helpful.

In summary, the health advantages of our cold plunger n. Since walking into the icy water strongly challenges the body (and the mind), this is only done in a good health constitution. People with previous illnesses get medical advice in advance. And if you then linger in the ice water: listen to the body and only stay in the water as long as you feel comfortable.