The ice bath wellness trend has been gaining momentum in recent months, with celebrities like LeBron James, Kim Kardashian, Virat Kohli and Lady Gaga all touting the benefits of immersing themselves in ice water on Instagram.
But ice baths are by no means a recent discovery: they have been a part of health regimens since ancient civilizations. In fact, ice baths are even mentioned in the journals of Hippocrates, the father of Greek medicine, and in ancient Ayurvedic texts.
The benefits of taking an ice bath are numerous, so let’s explore how it can have the most positive effects on your health.
Benefits of ice baths:
1. Helps break down white fat:
Immersion in an ice bath removes heat from the body, putting white or stubborn fat cells into a state of shock and inhibiting the production of proteins needed to keep white fat intact. This inhibition slowly converts white fat into brown or beige fat, which boosts your body’s metabolism.
2. Reduces exogenous and endogenous inflammation.
The temperature difference created during an ice bath effectively promotes the production of cytokines that help reduce chronic inflammation and regulate the oxidation of macro- and micro-nutrients in the body.
3. Improves insulin sensitivity:
Ice baths stimulate the production of brown fat, which releases excess heat into the circulatory system, helping to metabolize excess glucose stored in the form of fat in various parts of the body and gradually improving insulin sensitivity.
4. Improve your mental health:
According to a study carried out by Bournemouth University, ice baths help stave off lethargy, stimulate the prefrontal cortex of the brain, which is responsible for self-control, tension and attention, and reduce fatigue and depression. They also act as neuromodulators, reducing stress by regulating the production of catecholamines – hormones secreted by the adrenal glands that are responsible for fear, anger and the flight-or-fight response in stressful situations.
5. Promotes peripheral circulation:
Peripheral circulation means that blood is evenly distributed throughout the body. If a particular part of the body is not receiving enough blood, an ice bath can help improve that condition by normalizing and smoothing the normal flow of blood to organs that are lacking nutrients and hemoglobin.
6. Improves sexual health:
The temperature range of the reproductive organs tends to be different from that of the rest of the body. Sudden changes in external temperature cause an increase in blood to an individual’s reproductive organs, stimulating the production of testosterone in men and estrogen in women, thereby increasing libido and overall sexual health.
Precautions to take when taking an ice bath
1. Ice baths should last no more than a few minutes.
2. Do not allow the temperature of the ice bath to drop below 10-15°C.
3. Immerse your entire body in an ice bath and wear thermal fabrics such as spandex, lycra, polyester, or nylon to prevent excessive heat loss through your extremities.
So when are you going to perform “The Plunge”?
