Cold-water swimming has definitely become much more popular, and, all in all, that is hardly surprising. It cannot be denied that controlled exposure to cold brings many benefits. If you approach it sensibly, it may positively affect immunity, support weight loss, and improve recovery. But that is not all…
Is low temperature healthy?
It cannot be said that cold-water swimming is for everyone, but it can certainly be said that exposure to low temperatures will be useful to many people. Cold water affects the physiology of our bodies, metabolism and various systems. It is worth knowing, however, that its beneficial properties are related to the density of substances, so staying outside at zero or even sub-zero temperatures will not bring the intended effect.
Do you have to jump straight into very cold water? Of course not, and it is not even advisable if you are a beginner. Even water at 15 degrees can be a challenge for some people. By contrast, for example, 10 degrees can cause very strong thermal shock. Much depends on how much tolerance a given body has.
Proper, and therefore also controlled, exposure to cold may, among other things:
- support weight loss and improve metabolism,
- support the functioning of the cardiovascular system,
- improve the body's immunity,
- improve thermoregulation,
- improve recovery.
Additionally, it stimulates endorphin secretion, so, just like training at the gym, it can bring us a better mood, mental comfort, and satisfaction with what we do.
Is cold-water swimming for everyone?
Well, just as with cryotherapy, there are some contraindications. These include thyroid problems, more specifically hypothyroidism. In addition, despite its beneficial effect on the cardiovascular system, such treatments may not necessarily be beneficial for people struggling with problems in this area. Entering cold water can cause not only faster breathing, but also a faster heart rate.
Older people, people with atherosclerosis or those suffering from high blood pressure should also avoid this type of treatment.
Cold-water swimming and weight loss
It has been proven that properly conducted cold-water swimming can help to increase the metabolic rate by as much as 16%. As is well known, metabolism is one of the key elements in burning excess accumulated body fat.
In addition, according to experts, exposure to cold results in improved sensitivity to both insulin and leptin. Thanks to this, we act on the appropriate centre, which translates into a feeling of satiety - this is also important when losing weight.
What else? As a result of the body's exposure to low temperatures, energy consumption increases, and this is then used to produce heat. What is more, increased burning of glycogen and fatty acids has also been noted. That is not all. Have you ever heard of BAT tissue? If not, know that it supports the burning of excess stored fat. Yes, brown adipose tissue supports the removal of white fat, or rather causes its so-called beiging. In short, it can be said that the more BAT tissue there is and the better it is stimulated, the slimmer a figure we can achieve. Cold-water swimming induces the expression of heat shock proteins, and thus activates thermogenesis processes in brown tissue.
Cold-water swimming affects immunity
For people who practice cold-water swimming - or decide to do so - the aim is very often to improve their immunity. It is worth knowing that some sources mention that more research is needed to understand the mechanisms of how cold affects the body's immunology.
The fact is that cold-water swimming contributes to reducing inflammation and lowering the level of pro-inflammatory cytokines. This not only reduces the risk of many diseases with this underlying cause, but also improves recovery and the functioning of the immune system.
Some sources emphasize that a significant reduction in overall morbidity has been observed among people practicing cold-water swimming - we get sick less often and enjoy better health.
Benefits for the cardiovascular system
Bathing in water at such a low temperature as is the case with cold-water swimming has a very beneficial effect on the circulatory system. Of course, provided there are no other contraindications. The effect of such exposure is improved circulation of both the skin and the muscles. Bathing causes the superficial blood vessels to constrict, whereas after leaving the water there is a marked increase in blood flow.
Cold-water swimming also improves recovery
Improved blood flow also means better delivery of nutrients and regenerative compounds. What is more, the positive effect here also comes from reducing inflammation and limiting its formation. Such therapies are often recommended in the case of minor injuries, strains or purely pain-related complaints.
What other benefits can be gained?
- improved skin condition,
- a beneficial effect on some neurotransmitters,
- an overall improvement in health and a reduced risk of diseases with an inflammatory basis,
- improved conversion of T4 to T3 (thyroid),
- increased immunity and cold tolerance,
- help with some autoimmune diseases, such as Hashimoto.
