Is cold water immersion good for our health?

From early oceans tips to ice-cold polar plunge, immersion of cold water is becoming increasingly popular with athletes and wellness wingers. But how much of the hype is supported by science?

In the most comprehensive Systematic review and meta-analysis In its kind, researchers from the University of South Australia have taken a deep dive in the effects of immersion of cold water on health and well-being. The review is published in the magazine Plos One.

By analyzing data from 11 studies with 3,177 participants, researchers discovered that immersion of cold water can lower stress, improve sleep quality and stimulate the quality of life.

UNISA researcher Tara Cain says that the study reveals time-dependent and nuanced effects in the field of health and well-being.

“Cold-water immersion has been extensively investigated and used in sporting contexts to help repair athletes, but despite the growing popularity in health and welfare circles, little is known about its effects on the general population,” says Cain.

“In this study we noticed a series of time -dependent results. First of all, we thought that immersion of cold water could lower the stress levels, but for only about 12 hours after exposure.

“We also noticed that participants reporting 20, 60 or 90 seconds of cold showers, reported a slightly higher quality of life. But again, after three months these effects were blurred.

“Advantages can also be obtained from cold showers, in which one study reported that participants who took regular cold showers with a reduction in absenteeism by 29%.

“We also found a few links to immersion of cold water and better sleep results, but the data was limited to men, so its wider application is limited.

“And although there have been many claims that immunity experiences of cold water can stimulate your immunity and mood, we have found very little evidence to support these claims.”

Undermaging cold water comprises the immersion of the body partially or completely in cold water, at temperatures that usually vary from 10 to 15 degrees Celsius, and in this study data was only absorbed if exposure at or above breast level, and for a minimum time of 30 seconds. It included cold showers, ice cream baths and cold plunters.

Co-researcher, Dr. Ben Singh van Unisa, says that the study also demonstrated that immersion of cold water caused a temporary increase in inflammation.

“At first glance, this seems contradictory because we know that ice baths are regularly used by top athletes to reduce inflammation and muscle pain after exercise,” says Dr. Singh.

“The immediate peak in inflammation is the body’s reaction to the cold as a stressor. It helps the body to adapt and restore itself and is comparable to how exercise causes muscle damage before muscles become stronger, so athletes use it despite the increase in the short term.

“Knowing, people with existing health problems must be extra careful if participation in immersion experiences with cold water, because the initial inflammation could have adverse health effects.”

Researchers say that although the findings emphasize the potential benefits of immersion of cold water, they also underline the very time -dependent and contextual nature of the effects.

“Whether you are a top athlete or everyday wellness seeker – it is important to understand the effects of what you put your body through it,” says Kain.

“At the moment there is not enough high -quality research to say exactly who benefits the most or what the ideal approach is for immersion of cold water. More long -term studies, including various populations, are needed to its lasting effects understanding and practical applications.