These days, everybody seems to be talking about cold plunges and their incredible benefits. It’s hard not to get curious when you see so many people raving about how they boost their mood, energy, and overall health. But let me tell you, my initial reaction to the idea was a hard, resounding, “Hell nooo!”
Growing up in Brazil, I was used to warmth, sunshine, and temperatures that felt like a constant embrace. Even though I’ve been living in England for over 24 years, I’ve never really adjusted to the cold. I’m that girl who sleeps in thermal pyjamas and fleece socks and even keeps a hot water bottle ready for particularly cold nights. Crossing a frosty field on a school run? I’ll be in wellies with leg warmers, much to the mild embarrassment of my daughters. To put it lightly, the thought of voluntarily immersing my entire body in freezing water was unthinkable.
Yet, the hype around cold plunges wore me down, and I decided to give it a try. My first attempt? A whole 10 seconds before I had to get out. ‘Relax and focus on your breathing’, they said. But all I could focus on was the alarming thought that my feet would freeze and fall off. Still, I’m not one to back down from a challenge. I’ve kept trying, slowly building up my tolerance. Recently, I managed to stay in for almost 30 seconds. I was thrilled – until I found out the temperature wasn’t as cold that day due to a technical issue with the plunge setup. Still, I’m proud of my progress.
Cold plunges: Hype or real health benefits?
Cold-water therapy – whether an ice bath, cold shower, or plunge – has been around since ancient Greece, with Hippocrates praising its benefits for strength and vitality. While research is still ongoing, early findings are promising. Here’s a look at some potential benefits:
- Boosts Circulation: Cold water stimulates blood flow as your body works to keep warm. Over time, this can improve circulation and even cardiovascular health.
- Reduces Inflammation: Many athletes use cold plunges to reduce muscle soreness and inflammation after workouts.
- Improves Mental Clarity: The shock of cold water triggers a release of adrenaline and endorphins, leaving you feeling more alert and focused.
- Enhances Mood: Regular exposure to cold water has been linked to increased levels of dopamine, which can help combat stress and improve your mood.
- Strengthens the Immune System: Some studies suggest that cold exposure can boost your immune response, making you more resilient to colds and other illnesses.
How to build your cold plunge tolerance safely
If you’re like me and struggle with the idea of submerging yourself in icy water, here are some tips to ease into it:
- Start Small: Begin with cold showers, gradually lowering the temperature and increasing your exposure time over several days or weeks.
- Breathe Through It: Focusing on slow, deep breaths can help you stay calm and reduce the shock of the cold.
- Find Your Why: Remind yourself of the benefits you’re seeking. Whether it’s better recovery, improved energy, or a mental challenge, keeping your goal in mind can help you push through.
- Use a Buddy System: Having someone there to encourage and motivate you can make the experience more bearable and fun.
- Be Consistent: Like any new habit, consistency is key. Regular exposure will help your body adapt to the cold over time.
While cold plunges have benefits, they also pose risks, such as cardiovascular stress, hypothermia, hyperventilation, and muscle cramps or shock. If you have any preexisting conditions, consult a doctor before trying. Most importantly, listen to your body – health benefits aren’t worth pushing past your limits.
Cold plunges & me: A work in progress
Cold plunges aren’t for the faint of heart (or for people like me who despise the cold) but may be worth the discomfort. I’m still on my journey, slowly convincing my body to embrace the chill. Every second longer I can stay submerged feels like a victory. Who knows? Maybe one day, I’ll be one of those people raving about how life-changing cold plunges are. Until then, I’ll keep my thermal pyjamas and hot water bottle nearby.
