Cold Therapy for Health and Wellness
Apr 01, 2022 12:00AM ● By Jack Cincotta
Cold therapy, which is deliberately exposing oneself to cold, has been growing in popularity in recent years—especially with prominent figures such as Wim Hof detailing the benefits. And while there needs to be more research, there are many studies that illustrate the benefits of this practice on various aspects of human health, both physically and mentally.
Jack Cincotta is an AADP board-certified holistic health practitioner and an AFPA-certified holistic health coach, and holds a master’s in psychology. He runs a holistic health practice and specializes in mental health concerns. For more information, call 920-650-7674, email [email protected] or visit JackCincotta.com.
Cold exposure is a mild stressor which is positive for the body, since stress in small amounts create adaptation and growth. It triggers the sympathetic nervous system (SNS), which leads to an increase in noradrenaline and adrenaline, as well as other hormones, neurotransmitters and physiological processes that impact human health.
For example, the SNS-stimulating effects of cold exposure can activate brown adipose (fat) tissue. And brown fat is highly involved in thermogenesis, which is the process by which the body burns glucose and fatty acids to generate heat. So cold exposure essentially activates brown fat, which increases energy expenditure, which can improve metabolism as well as reduce the risk for obesity, insulin resistance and even atherosclerosis. A review from the Journal of Applied Physiology found that cold exposure can improve insulin sensitivity and glucose regulation, which may have benefits for obese and overweight individuals as well as those with Type 2 diabetes.
Also, cold exposure may provide potential benefits for mental health. For example, as per an article published in the journal Medical Hypotheses, cold exposure increases endorphins and norepinephrine, both of which are typically impaired in people with depression. Also, cold exposure results in an influx of electrical impulses from peripheral nerve endings into the brain, which could further create a mood-boosting effect, even if just temporarily.
Furthermore, cold exposure may have benefits for athletes and regular exercisers. A review from the journal Frontiers in Physiology, which looked at various techniques for exercise recovery, found that cold water immersion therapy was beneficial for reducing delayed-onset muscle soreness and improving recovery. This is likely due to the fact that the practice can reduce inflammation, decrease feelings of pain and help clear out metabolic byproducts—such as lactic acid—that are produced during exercise.
Ultimately, cold therapy seems to have a number of health benefits, and it is likely that even more benefits will be elucidated as research continues. For now, it’s safe to say that cold therapy may be a useful habit to implement, whether though cryotherapy, cold water swimming or cold showers.
Jack Cincotta is an AADP board-certified holistic health practitioner and an AFPA-certified holistic health coach, and holds a master’s in psychology. He runs a holistic health practice and specializes in mental health concerns. For more information, call 920-650-7674, email [email protected] or visit JackCincotta.com.
