What’s all the hype with cold-water therapy?

So, a while back I burst quite a few bubbles on Instagram with information about heat therapy. Specifically, regarding painful periods, and of course, Endometriosis. 

If you didn’t catch this, check out the “burn it” reel that I had posted or the infographic on heat therapy contraindications. 

Regardless, for as much as I think it is important to educate people on things that they may not know, I also want to provide you better solutions. Ones that I specifically try out myself. So, no pun intended, let’s dive in. 

Cold water therapy, and plunges.

Now, I know what you are thinking… this must just be a celebrity fad or something that Joe Rogan does. But it’s not, and we are about to take a deep dive into the science and facts behind the improvements that you can see in your mental health, immune system support and quite honestly a reduction in your overall inflammation.

First up, let’s chat mental health benefits.

Research has shown that there is a connection between people that suffer with clinical depression and inflammation. And by now if you have heard any buzz words around cold-water therapy, it’s widely known that it helps decrease inflammation. One PubMed hypothesis proposed 2–3-minute cold showers for individuals with clinical depression at least 1-2 times daily over a span of several weeks-months. The proposal was backed by the fact that when we are exposed to cold temperatures the sympathetic nervous system is activated. However, if you are taking slow and deep breaths, gradually your parasympathetic nervous system takes over, and stimulates the Vagus nerve. 

Wait what is the Vagus nerve, and why should you care?

Amongst many things, the Vagus nerve works directly with the parasympathetic nervous system to help regulate your heart rate, sexual arousal, and your gastrointestinal activity. That being said, although it is called the Vagus Nerve, it is actually a bundle of nerves that runs from our gut, to our heart and brain. One of the biggest and most important roles of the Vagus nerve is also to control inflammation. Which leads me to the next added benefit of cold showers. 

Inflammatory control.

It should be no secret to you by now that if you are suffering from something like Endometriosis that you are battling a situation of chronic inflammation. Both mentally, and physically. And while Endometriosis hasn’t “officially” been labeled an autoimmune disease, like many other autoimmune diseases we know it has components of an autoimmune disorder and estrogen dominance. Regardless to its official labels, research has shown that Endometriosis has inflammatory cytokines present, meaning that treatment for this needs to include an overall reduction in inflammation. 

Cold water therapy does have scientific research to support the idea that some of the biomarkers in individuals with autoimmune diseases did see improvement within certain inflammatory markers. The cold water works to reduce overall swelling within muscles and joints because the blood vessels are constricted. This is one of the main reasons that you will see athletes in ice baths post workouts.

Lastly, the added Immune Support

As I mentioned above, regardless to titles of an autoimmune disorder or not, we know there is added component to immune dysfunction when dealing with Endo. 

So, how can cold water help to support your immune function? While, by default the cold water stimulates the lymphatic vessels to contract and push the fluid to flush waste out. A quick reminder, the lymphatic system is like your own waste disposal agency, so you want it working appropriately. By default, when you kick the lymphatic system into full gear you in turn signal your immune system to send in the white blood cells and attack unwanted substances that are in the fluid. Get it out! 

Alright, so you got some of the basics now of WHY cold-water therapy is all the rage, now chow can you start?

Now, don’t worry if you don’t live next to a freezing cold lake, or if cryotherapy centers are out of budget. You can do all of this in your own home. However, first and foremost, please consult with your practitioner or doctor ahead of time- you want to make sure this is the right practice for you. (But I don’t really see why they would disagree) 

When I work with clients, I also come up with a regiment that works for them. Meaning, something that is sustainable long term since most the benefits of this therapy is based on a long term commiment. But generally, the goal to work towards is 2-minute cold showers, 1-2 times daily. 

In the beginning, I always recommend starting with 30 seconds after your existing shower. I also recommend using a timer because your focus should be on your breathing, and not “when will this be over.” Stick with the set time for at least 5-7 days before you increase to 60 seconds. And then repeat. You get the idea from here.