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Individuals have long debated the benefits of cold water exposure, a practice that has its roots in historical medicinal recommendations. While my father’s winter dips in mountain tarns once seemed eccentric, they now align with insights from modern health influencers. These advocates often emphasize cold water immersion for its potential advantages, including enhanced physical recovery, an energy boost, and improved mental health outcomes.
To investigate these claims more thoroughly, researchers from the University of Ottawa conducted a study to explore the physiological effects of cold plunges. Their findings, detailed in published research, indicate that even a week of regular cold exposure can lead to significant cellular changes in the body.
Cold water experiences, such as those in Iceland, promise a range of health benefits, often described as ‘rejuvenating.’ Photo: Wikimedia Commons
Historical Context of Cold Exposure
Historically, many cultures have recognized the health benefits associated with cold exposure. Ancient figures like Hippocrates prescribed cold water for patients suffering from tetanus, while Roman physician Galen and Chinese surgeon Hua To touted icy baths as treatments for fever.
The practice evolved throughout history, with English physician John Floyer promoting cold bathing in his 1697 treatise on temperature therapy. He claimed such practices strengthened health, particularly during warmer months. Additionally, in the 19th century, cold therapy became a staple in addressing mental health issues, alleviating discomfort prior to surgeries, and managing fevers. The upper classes began to embrace cold bathing for various ailments, seeking that elusive notion of ‘wellness.’
As time progressed, sea bathing emerged as a popular activity promoting health and hygiene, with figures like 18th-century Scottish physician William Cullen advocating cold exposure for numerous health issues, though some of his recommendations, like cold enemas, did not gain widespread acceptance.
Today, the practice of cold plunges is increasingly accepted in sports medicine and recovery protocols. However, the physiological mechanisms behind this treatment are only beginning to be understood.
Sea bathing in 18th and 19th-century England initially served as a treatment rather than a recreational activity. Photo: Wikimedia Commons
Cellular Response to Cold Immersion
The Ottawa study, led by researchers Glen Kenny and Kelli King, involved subjects being submerged in water at a chilling 14°C (57°F) for one hour each day over a week. Researchers monitored changes by taking blood samples at various intervals.
Initial findings highlighted a notable stress response from the body, which temporarily disrupted the autophagy process—a cellular system responsible for cleaning and recycling components. When damage occurs within cells, autophagy typically rectifies the issues, helping to mitigate aging effects. Conversely, if autophagy is impaired, the body resorts to apoptosis, the programmed death of damaged cells, which is less efficient for maintenance and rejuvenation.
As the study progressed, a significant shift was observed. After several days, participants’ cellular acclimatization began, leading to a revival of autophagy and a reduction in apoptosis—a promising indication of the body’s ability to adapt positively to cold exposure.
Microscopic examination of autophagy in rat cells, exemplifying the cellular processes affected by cold immersion. Photo: Shen et al, via ResearchGate
Considerations for Cold Plunging
The outcomes from this preliminary study are intriguing, suggesting that regular cold exposure may enhance the body’s resilience to temperature stress, likened by Kelli King to a “tune-up” for cellular mechanisms. The research suggests potential benefits for disease prevention and counteracting aging processes.
However, the scope of the study was limited, featuring only ten healthy adult male participants. Responses to cold exposure can vary widely among individuals, particularly concerning age, sex, and existing health conditions, making broad recommendations somewhat problematic.
One prominent figure advocating cold exposure, Wim Hof, has faced scrutiny related to health risks associated with his methods, which combine cold immersion with breathing techniques. An investigation by the Sunday Times highlighted several tragic incidents linked to these practices, raising questions about safety protocols.
Furthermore, health organizations, such as the American Heart Association, have expressed caution regarding cold therapies. There is a recognized risk of heart complications, even among physically fit individuals, stemming from sudden cold exposure. Research indicates that younger individuals can experience an elevated risk of cardiac arrhythmia when plunging into icy waters.
Participants in the Ottawa study were carefully screened and monitored, whereas untrained individuals attempting cold plunges at home may not have the same level of oversight. Thus, while these findings present captivating possibilities, they should be approached with caution, and not taken as a definitive guide to achieving health through cold exposure.
Exploring autophagy through cold immersion, a visitor enjoys the Northwest Passage. Photo: Jerry Kobalenko
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