Ice bath

How and when

There have been many studies that contradict each other on this but a few things that they can agree on, that it is an amazing tool for reducing inflammation and increasing red blood cells helping fight infections and increasing your immune system.

The benefits of going over 3 mins would only be to challenge yourself as the physical benefits seem null after that.

There have been various studies on the best time to do it, before training, after, in the morning.

My advice is try and see what feels good for you. Cold when I wake and heat before I sleep feels good for me plus it rhymes so that must be right.

Stress relief

A 2023 study published in Biology that examined ice baths’ impact on the brain found that participants felt more active, alert, attentive, proud, and inspired and less distressed and nervous after immersing themselves in cold water at 68 degrees Fahrenheit for five minutes. Cold stimulation has also been found to activate the vagus nerve, which helps regulate the nervous system in times of stress, so there’s reason to believe ice baths could have a similar effect.

Centenari adds that taking consistent ice baths can improve your response to stress over time. “By willingly immersing yourself in cold water—which, for most people is very uncomfortable—you’re training your nervous system to relax in a controlled yet higher stress environment,” she says.

Metabolism boost

Cold exposure activates brown fat tissue—which creates energy that then becomes warmth, a process known as thermogenesis. Although more research is warranted, a byproduct of this process may be a boosted metabolism, because the body is working overtime to regulate its temperature. In fact, one study on mice found cold exposure to increase their metabolic rate two-fold. Centenari adds that this particular ice bath perk is “hugely advantageous” for aging adults because brown fat is something “we tend to lose as we get older.”

Decreased muscle soreness

“Cold exposure constricts blood vessels and reduces blood flow—this helps to decrease inflammation in the body,” explains Centenari. “By modulating the inflammatory response, your body is able to recover a lot better after athletic endeavors.”

Research has explored this and confirmed that, at least in some cases, CWI may prevent injuries and help athletes recover when it’s carried out shortly after a bout of exercise.

Anti-inflammatory

CWI can be likened to icing a swollen injury, just on a larger scale. So it comes as no surprise that it has been found to have anti-inflammatory effects, reducing body swelling and pain.

Improved mood

Cold exposure activates the release of endorphins and adrenaline, which has been studied—and found effective—as a treatment for depression. Additionally, a 2021 study found CWI to be an effective therapy for improving mood in young, fit, and healthy individuals.

Heart health

A 2015 study that explored how cold adaptation affects cardiovascular disease risk found that participants who were cold-adapted had better markers for cardiovascular health, and a better ability to handle oxidative stress, compared to non-cold-adapted participants. It’s important to note that there are conflicting findings that say ice baths may increasecardiovascular risk because they intensify the workload put on your heart overall, Davis explains. So it’s best to speak with your provider before incorporating an ice bath into your routine.

Skin soother

Research shows that cold constricts small arteries and veins within the skin, which may help calm inflamed, itchy skin. An example of this on a smaller scale would be the use of ice rollers. “Ice rollers help to reduce swelling and puffiness by constriction of superficial blood vessels and encouraging lymphatic drainage,” Brendan Camp, M.D., board-certified dermatologist and dermatopathologist at MDCS Dermatology previously told Prevention. “They can help calm irritated skin, and reduce the appearance of background redness. Ice rollers also help relieve sensitivity or itching from skin conditions like rosacea or sunburn.”

Improved sleep

Cryotherapy (cold therapy) has been found to have a positive effect on sleep and the circadian rhythm, Centenari explains. Ice baths are a form of cryotherapy, and therefore could have a positive effect on sleep. Their known mental health benefits may also play a part in aiding rest.