5 Reasons to Keep Doing Ice Baths During Winter
Why You Should Ice Bath in Winter
Ice baths are harder in winter - fact. You can’t blame them, but a lot of people drop away the ice bath rituals when the outside temperature starts to plummet and the layers start to stack on to keep warm.
But we think you should stay strong, because you might be doubling down on the ice bath benefits by keeping them up during winter months.
The advantages of maintaining an ice bath practice during winter extend beyond recovery, offering several unique health benefits. Here are five compelling reasons to continue this practice during the colder months, and you will probably be better for them.
1. Boosting Immunity
Cold exposure through ice baths can significantly enhance the immune system's efficiency. Research indicates that cold stress can stimulate the production and activity of peripheral cytotoxic T lymphocytes and natural killer cells, which are vital for adaptive and innate tumor immunity.
This process, known as hormesis, involves beneficial effects from mild stressors and has shown potential in improving overall immunity. As Shevchuk and Radoja (2007) hypothesized, "brief cold-water stress repeated daily over many months could enhance anti-tumor immunity and improve survival rates" (Shevchuk & Radoja, 2007).
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Moreover, a study involving winter swimmers found that they had higher levels of salivary immunoglobulin A (sIgA), a marker of immune function, compared to non-swimmers. The researchers concluded, "Winter sea bathers exhibited significantly higher levels of salivary sIgA, indicating enhanced mucosal immunity" (Demori et al., 2020). This suggests that regular cold exposure through ice baths can be a non-pharmacological method to boost immune defenses, potentially reducing the incidence of infections during winter.
Rhonda Patrick, a renowned health researcher, also supports this claim, stating, "Cold exposure has been shown to increase norepinephrine levels, which can improve immune function by enhancing the activity of certain immune cells" (FoundMyFitness, 2023).
2. Decreasing Seasonal Affective Disorder (SAD)
Seasonal Affective Disorder (SAD) is a type of depression that occurs at certain times of the year, typically in winter. Cold water immersion has been proposed as an effective treatment for depression due to its physiological effects on the brain. Exposure to cold activates the sympathetic nervous system, increasing levels of noradrenaline and beta-endorphins, which are associated with improved mood and mental health.
Shevchuk (2008) explains, "Exposure to cold is known to activate the sympathetic nervous system and increase the blood level of beta-endorphin and noradrenaline, resulting in an anti-depressive effect" (Shevchuk, 2008). Additionally, cold showers send an overwhelming amount of electrical impulses from peripheral nerve endings to the brain, which can help alleviate symptoms of depression, including SAD. Sadeghi (2023) supports this, noting that "cold-water immersion demonstrates potential as an adjunct treatment for depression, anxiety, pain-related disorders, and stress, with physiological benefits that include improved circulation and enhanced immune function" (Sadeghi, 2023).
Dr. Rhonda Patrick also highlights the mood-enhancing effects of cold exposure: "Cold exposure can increase the production of norepinephrine and other mood-regulating neurotransmitters, which can help reduce symptoms of depression and improve overall mood" (FoundMyFitness, 2023).
3. Increasing Tolerance to Cold Temperatures
Adaptation is key here. Ditching the ice baths when winter hits might seem reasonable, but when you can dig deep and carry on the cold rituals, your experience of winter will probably be a warmer one.
Regular exposure to cold can enhance the body's tolerance to lower temperatures, an adaptation that is beneficial for those living in cold climates.
Studies show that repeated cold exposure up-regulates antioxidant defences and attenuates oxidative stress, contributing to better physiological responses to cold. Wesołowski et al. (2023) found that "short cold-bath sessions seem to be an effective intervention, inducing positive adaptive changes such as the increased antioxidant capacity of the organism" (Wesołowski et al., 2023).
This adaptation can reduce the discomfort and health risks associated with cold weather, making it easier for individuals to withstand and adapt to colder environments. Furthermore, this increased cold tolerance can improve overall resilience, as the body becomes more efficient at maintaining homeostasis in varying temperatures. This can be particularly beneficial for outdoor activities and work during winter.
Rhonda Patrick adds, "Habituating to cold exposure can lead to physiological adaptations that improve the body's ability to withstand cold temperatures and reduce the stress response associated with cold exposure" (FoundMyFitness, 2023).
4. Boosting Mental Toughness and Productivity
The mental challenge of enduring ice baths can significantly boost mental toughness and stress resilience. Cold exposure requires considerable mental fortitude, which can enhance one's ability to handle stress. Research suggests that cold-water immersion activates the hypothalamic-pituitary-adrenal (HPA) axis, playing a key role in the body's stress response. Shevchuk and Radoja (2007) note, "The transient activation of the sympathetic nervous system and HPA axis by repeated cold stress may enhance overall stress resilience" (Shevchuk & Radoja, 2007).
Moreover, the increased alertness and energy levels resulting from cold exposure can lead to greater productivity and focus. A study by Yankouskaya et al. (2023) showed that "participants felt more active, alert, attentive, proud, and inspired after having a cold-water bath," suggesting that ice baths can improve cognitive function and productivity (Yankouskaya et al., 2023). This heightened state of mental acuity can be particularly beneficial in professional and academic settings, where sustained focus and energy are crucial.
Rhonda Patrick further supports this by stating, "Cold exposure has been shown to improve cognitive function and mental clarity, likely due to the increase in norepinephrine and other neurotransmitters" (FoundMyFitness, 2023).
Additionally, former Navy SEAL and motivational speaker Jocko Willink emphasises the role of cold exposure in building mental toughness: "Cold showers are one of the simplest and most effective ways to build mental toughness. They force you to face discomfort head-on, which strengthens your resolve and prepares you to handle other challenges in life."
Be a beast like Jocko, keep up the cold.
5. Improving Metabolic Health
Ice baths can positively impact metabolic health by promoting the activation of brown adipose tissue (BAT) and improving insulin sensitivity. Brown fat helps generate heat by burning calories, which can contribute to weight loss and improved metabolic function. Intermittent cold exposure has been shown to modulate metabolic health by enhancing glucose tolerance and insulin signaling.
Scott and Fuller (2023) state, "Intermittent cold exposure increases the activity of brown adipose tissue and transitions white adipose tissue to a phenotype more in line with BAT, which can improve metabolic outcomes" (Scott & Fuller, 2023). This means that regular ice baths during winter can support better metabolic health, potentially reducing the risk of metabolic disorders such as obesity and type 2 diabetes.
This adaptation can be particularly beneficial in combating the metabolic slowdown that often accompanies colder weather and reduced physical activity.
Dr. Rhonda Patrick also emphasises the metabolic benefits of cold exposure: "Cold exposure can increase the activity of brown fat, which plays a crucial role in thermogenesis and metabolic health by burning calories and improving insulin sensitivity" (FoundMyFitness, 2023).
Conclusion on Ice Baths in Winter
Incorporating or maintaining ice baths into your winter rituals is a hard ask when the outside temperature starts to drop. But if you can stay strong, the winter ice bath offers numerous health benefits, including boosting immunity, decreasing symptoms of Seasonal Affective Disorder, increasing cold tolerance, enhancing mental toughness and productivity, and improving metabolic health. You will be glad you did!
These benefits are supported by scientific research and expert opinions, highlighting the importance of maintaining this practice year-round. Embracing the chill of winter with ice baths can be a powerful way to enhance overall well-being and reduce the affect that cold temperatures can have on your lifestyle.
