Exposure to the cold without protection may seem like a difficult ordeal, but according to newer data its benefits are many and may make you dare to do it. The idea of this activity can be…scary to many, but researchers point out that those who dare to do it can reap significant health benefits.
The reason for exposure to cold water, a trend that is becoming more and more popular, is therefore the subject of increasing interest worldwide.
A review, the findings of which were published in the International Journal of Circumpolar Health, analyzed 104 studies regarding the potential benefits of cold water immersion. Among the potential benefits examined were associations with inflammation, adipose tissue, blood circulation, the immune system and oxidative stress.
The review excluded accidental immersion in cold water, cases where the water had temperatures greater than 20 degrees Celsius and studies where participants wore wetsuits.
The authors of the review, from the Norwegian university UiT The Arctic and the University Hospital of northern Norway, discovered a number of important benefits for the body, such as reducing “bad” fat, especially in men, but also enhancing “good” fat. of fat, which contributes to the burning of calories, while at the same time protecting against obesity and cardiovascular diseases. The review provided information on a positive association between cold water swimming and brown adipose tissue (BAT), a type of “good” body fat that is activated by cold and burns calories to maintain body temperature, as opposed to ” “bad” white fat, which stores energy.
In addition, exposure to cold water or air appeared to be associated with increased production of adiponectin from adipose tissue, a protein that plays a leading role in protection against various diseases. It was also found that this activity was associated with weight loss, better mental health, increased libido, but also a reduction in the risk of disorders such as diabetes.
“It is clear that there is growing scientific appreciation that voluntary exposure to cold water can have beneficial health effects,” says lead author James Mercer, from UiT. However, no clear conclusions have been drawn about the overall health benefits of cold water bathing. “Many of the studies demonstrated significant effects on various physiological and biochemical parameters. But whether or not they are beneficial to health is difficult to assess. Based on the results of the review, many of the benefits thought to accrue from regular cold exposure may be explained by other factors, such as an active lifestyle, effective stress management, social interactions and a positive mindset.”
As limiting factors for drawing firm conclusions, the researchers point out that much of the available research involved small numbers of participants, often of the same gender and with differences in water temperature and salt composition. Additionally, it was not clear whether winter swimmers were naturally healthier.
Elsewhere, the review produced mixed evidence. For example, some studies have shown that cardiovascular risk factors improve in cold-acclimated swimmers, yet others have revealed that the workload on the heart is still increased.
The researchers point out that further research is needed, adding that proper education is also needed about the potential health risks associated with a plunge in freezing water, such as hypothermia and its consequences, but also heart and lung problems, related to the shock of the cold.
