The Benefits Of Cryotherapy
WHAT IS CRYOTHERAPY?
Cryotherapy has become a trendy and popular self-care tool for improving mental and physical health. Cryotherapy is the general term for therapeutic health practices that involve the use of cold water, air, or ice - either using ice packs, cold plunging, coolant sprays, ice massage, and whirlpools or ice baths. It has been used throughout history by various cultures for thousands of years. In ancient Greece, cold plunging was done by those seeking relaxation. In recent years, cryotherapy has gained popularity for post exercise recovery and improving mood and mental alertness. Cold temperatures are also known to be preferable for quality sleep - the recommended bedroom temperature for the best sleep is between 60 and 68°F. It seems that the cold has many benefits for mental and physical well being.
WHAT ARE THE BENEFITS OF CRYOTHERAPY?
More research is needed in the area of cryotherapy, but experts generally believe that it has positive effects on the functioning of the autonomic nervous system, which controls automatic physiological processes like heart rate. Cryotherapy has the potential to improve the following health functions:
Improved mental discipline - exposure to cold temperatures forces the mind to deal with discomfort, thereby improving the ability to tolerate distress. This may also help the body learn to manage other types of emotional discomfort. The simple practice of dealing with the cold helps increase feelings of control and stress management.
Decreased inflammation and muscle soreness - cold temps have been shown to generally decrease inflammation all throughout the body and can help alleviate pain by constricting the blood vessels near the surface of the skin. Cryotherapy can be used by physical therapists to target inflammation for those struggling with chronic illness and pain.
Increased circulation - when exposed to the cold, the body shifts into survival mode in order to maintain the core body temperatures. This means that the heart, capillaries, veins and arteries begin working hard to increase blood flow around the whole body, improving circulation.
Improved mood & alertness - starting the day with a cold shower can help wake you up and promote feelings of focused energy by stimulating the cold receptors in the skin, which trigger the release of the endorphins norepinephrine and dopamine. These two brain chemicals are known to improve mood.
Improved skin appearance - exposing the skin to cold temperature can decrease inflammation by constricting blood vessels, which gives the skin a glowing appearance and reduces puffiness.
Increased metabolism - cold temperatures lead to shivering, which is how the body warms itself up by creating ongoing muscle contractions. This creates heat at a rate five times faster than when the body is at rest, which causes a rise in metabolic rate.
HOW SHOULD I TRY CRYOTHERAPY?
If you’re new to the world of cryotherapy, it is good to start as slow and easy as possible. You should consult with your health practitioner and confirm that these practices are acceptable for your personal health and wellness. If you get medical clearance and are interested in dabbling in cold temps, you can start off by playing around with the water temperature in your shower for a few minutes. A good starting temperature is @ 65-68 degrees Fahrenheit. Try starting with dropping the temperature in your shower for a few minutes, a few times a week.
If you’ve already tried cryotherapy and are comfortable with low temps, try a cold plunge bath. You will fill your tub with the coldest water possible, aiming for 50 to 60 degrees. Use a thermometer to check the temperature, and add ice if needed. Plan to be in the tub for 5 to 15 minutes, which has the most favorite results. If you start to shake or shiver, it’s time to get out. That’s your body’s way of telling you it’s at the limit. Don't forget to drink plenty of water before and after your cold immersion and you may even want to take a hot shower or bath after to get yourself warm again.
THE RISKS OF CRYOTHERAPY
Exposing the body to such cold temperatures should be done with extreme caution. Risks include hypothermia, cold shock, and drowning. In fact, there are some individuals who should not try this practice at all. Again, it is important to review the benefits and risks of cryotherapy with your health care provider, prior to trying any of these practices.
Do not try cryotherapy if you have the following conditions:
Cardiovascular disease or hypertension
Raynaud's syndrome
Pregnancy
Older age
High blood pressure, heart disease, or other circulatory problems
Low baseline body temperature
pacemakers (unless they have medical clearance and/or direct medical supervision)
Poor circulation
Open wounds
Diabetes
Nerve damage
Cold urticaria
If you’re intrigued by the idea of cryotherapy and want to give it a try, congratulations! It’s wonderful and exciting to explore all the ways you can support your health and wellness. Facing the extreme cold often has an immediate impact - it’s an experience you will feel deeply! The shock of the cold may take your breath away and create sensations of euphoria, racing heart, and heightened awareness. You may be surprised by what your mind and body can tolerate and curious about pushing yourself to work on this feeling of control, mind over matter. As you learn to tolerate the cold, you will likely also feel a sense of accomplishment, relaxation, and adaptation. Gaining mastery over the cold can be an excellent component in your bag of tricks for improving your mental and physical wellbeing. Comment below to share your questions and/or experiences with cryotherapy!