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Brain benefits of cold water therapy for better mental health
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The use of water as therapy dates back to historical times. Hippocrates, the father of medicine, recommended the use of cold water to energise the body[1 Trusted Source 2022 - European Journal of Applied Physiology Research evaluation Cold for centuries: a brief history of cryotherapies to improve health, injury and post-exercise recovery ] . There has been growing evidence that suggests that cold water therapy benefits mental health. In recent times, Dutch motivational coach Wim Hof, known as the Iceman, has advocated for cold water therapy for a variety of health benefits. There is much to learn about the specific mechanisms of how cold water benefits the brain. It is known that immersing your body in cold water can lead to changes in brain chemicals. This opens doors to explore the use of cold water to help relieve stress.
What does cold water therapy do to the brain?
When your body is exposed to cold water, your blood flow to the brain decreases. Once the exposure stops, the body tries to return to normal by increasing the blood flow. This increased blood flow increases your brain’s temperature to optimum levels and has protective effects[2 Trusted Source 2020 - Frontiers in Neuroscience Animal study Cold Exposure After Exercise Impedes the Neuroprotective Effects of Exercise on Thermoregulation and UCP4 Expression in an MPTP-Induced Parkinsonian Mouse Model ] .
What hormones are released during cold plunge?
When you practise cold water therapy, the levels of your stress hormone cortisol decrease while your pleasure and reward chemical dopamine is boosted. Either by taking cold showers or immersing your body in cold water, your brain's chemical production changes to adapt your body to its new environment. These changes can bring health benefits of cold plunges.
Are cold showers good for your nervous system?
One method of stress management is gradually training the body to adapt to growing stress levels. Your brain adapts to certain stress when exposed regularly. The first 30 seconds of cold water exposure will mimic a stressful situation, which the body will adapt to in the next 3-5 minutes[3 Trusted Source 2023 - Biology Human study Short-Term Head-Out Whole-Body Cold-Water Immersion Facilitates Positive Affect and Increases Interaction between Large-Scale Brain Networks ] .
Why do cold showers calm you down?
Cold showers lasting just 5 mins (12°C) help to equip the body’s stress response to better adapt to other stress[4 Trusted Source 2010 - The Journal of Physiology Human study 'Cross-adaptation': habituation to short repeated cold-water immersions affects the response to acute hypoxia in humans ] . Got a stressful job? Opt for cold water showers in the morning. If you can swim, you can use cold water immersion as a great way to train your brain to better manage stress. Read about the other 4 strategies to help manage stress. Research has found that swimming in cold water (14°C, 1 hr) decreases your stress hormone, cortisol levels[5 Trusted Source 2000 - European Journal of Applied Physiology Human study Human physiological responses to immersion into water of different temperatures ] . If you are a beginner and want to ease your way into cold water immersion, even immersing your body with your head out, in water at 32°C, for an hour, can reduce your cortisol levels by 34%[6 Trusted Source 2014 - North American Journal of Medical Sciences Systematic and meta-analysis Scientific Evidence-Based Effects of Hydrotherapy on Various Systems of the Body ] .
Is an ice bath good for mental health?
By improving positive emotions and decreasing negative emotions, ice baths and cold plunges are a great way to take care of your mental and decrease stress. Cold water immersion[3 Trusted Source 2023 - Biology Human study Short-Term Head-Out Whole-Body Cold-Water Immersion Facilitates Positive Affect and Increases Interaction between Large-Scale Brain Networks ] has been associated with improving enthusiasm by involving a sense of achievement in braving the cold. It also contributes to pleasurable engagement and decreases distress. This was reported by participants involved in a 10-week cold water immersion group program[3 Trusted Source 2023 - Biology Human study Short-Term Head-Out Whole-Body Cold-Water Immersion Facilitates Positive Affect and Increases Interaction between Large-Scale Brain Networks ] .
Do cold showers calm anxiety?
It is possible that in the future, there could be prescriptions for cold showers for anxiety reduction because of their calming effects. A month-long study of people suffering from chronic illness examined the effects of a cold-water immersion (20–30°C) for 20 minutes/day[7 Trusted Source 2022 - Biological Research for Nursing Human study Cold Water Immersion Directly and Mediated by Alleviated Pain to Promote Quality of Life in Indonesian with Gout Arthritis: A Community-based Randomized Controlled Trial ] . The participants reported a reduction in stress, anxiety, and depressive symptoms. Having a low day, consider switching from a hot water bath to a cold water bath. It might just be the perk you need.
Does cold water increase dopamine levels?
Being exposed to the cold sends a flurry of signals from the skin to the brain which activates brain signals, increasing brain chemicals like dopamine[8 Trusted Source 2008 - Medical Hypotheses Human study Adapted cold shower as a potential treatment for depression ] . In turn, they make you more alert, thus contributing to the mental health benefits of cold water therapy. Research indicates that you can uplift your mood using cold water. Dopamine levels increased by 250% when participants swam in cold water (14°C) for an hour[5 Trusted Source 2000 - European Journal of Applied Physiology Human study Human physiological responses to immersion into water of different temperatures ] . A healthy level of dopamine is needed to keep your spirits up because dopamine is involved in experiencing pleasure and motivation. Read more about how to increase dopamine naturally. Another way to increase dopamine levels is through intake of its building block tyrosine. Tyrosine is found in protein-rich foods like beef, dairy and tofu, as well as supplemental forms like the world’s 1st natural 800mg tyrosine capsule from fermented corn.
Is cold water immersion good for you?
Andrew Huberman, neuroscientist at Stanford University, recommends cold water therapy for its multitude of benefits[9 Trusted Source 2022 - Huberman Lab 3rd-party source The Science & Use of Cold Exposure for Health & Performance ] . He recommends starting with as much cold as you can tolerate: the colder the water, the shorter the time you need to immerse in it. He also recommends doing your cold water therapy when you start your day, as opposed to at the end of your day. This is because after being exposed to cold water, your body temperature increases. This helps you feel alert and is more suited to mornings instead of before bedtime.
Even if you start with braving one cold shower, it is a win-win with less cortisol and more dopamine. If you are looking beyond cold showers, Mental Health Swims is a peer support group that organises cold swims all over the UK. You can find other people who are in the same boat as you, looking to bond over improving mental health through the benefits of cold water immersion & dopamine increase.
References
[1] Allan, R., Malone, J., Alexander, J., Vorajee, S., Ihsan, M., Gregson, W., Kwiecien, S., & Mawhinney, C. (2022). Cold for centuries: a brief history of cryotherapies to improve health, injury and post-exercise recovery. European Journal of Applied Physiology, 122(5), 1153–1162. https://doi.org/10.1007/s00421-022-04915-5
[2] Tsai, Y.-J., Jhong, Y.-C., Ching, S.-H., Liao, Y.-C., Ching, C.-H., & Chuang, J.-I. (2020). Cold Exposure After Exercise Impedes the Neuroprotective Effects of Exercise on Thermoregulation and UCP4 Expression in an MPTP-Induced Parkinsonian Mouse Model. Frontiers in Neuroscience, 14, 573509. https://doi.org/10.3389/fnins.2020.573509
[3] Yankouskaya, A., Williamson, R., Stacey, C., Totman, J. J., & Massey, H. (2023). Short-Term Head-Out Whole-Body Cold-Water Immersion Facilitates Positive Affect and Increases Interaction between Large-Scale Brain Networks. Biology, 12(2), 211. https://doi.org/10.3390/biology12020211
[4] Lunt, H. C., Barwood, M. J., Corbett, J., & Tipton, M. J. (2010). ‘Cross-adaptation’: habituation to short repeated cold-water immersions affects the response to acute hypoxia in humans. The Journal of Physiology, 588(Pt 18), 3605–3613. https://doi.org/10.1113/jphysiol.2010.193458
[5] Srámek, P., Simecková, M., Janský, L., Savlíková, J., & Vybíral, S. (2000). Human physiological responses to immersion into water of different temperatures. European Journal of Applied Physiology, 81(5), 436–442. https://doi.org/10.1007/s004210050065
[6] Mooventhan, A., & Nivethitha, L. (2014). Scientific Evidence-Based Effects of Hydrotherapy on Various Systems of the Body. North American Journal of Medical Sciences, 6(5), 199–209. https://doi.org/10.4103/1947-2714.132935
[7] Kurniasari, M. D., Monsen, K. A., Weng, S. F., Yang, C. Y., & Tsai, H. T. (2022). Cold Water Immersion Directly and Mediated by Alleviated Pain to Promote Quality of Life in Indonesian with Gout Arthritis: A Community-based Randomized Controlled Trial. Biological Research for Nursing, 24(2), 245–258. https://doi.org/10.1177/10998004211063547
[8] Shevchuk, N. A. (2008). Adapted cold shower as a potential treatment for depression. Medical Hypotheses, 70(5), 995–1001. https://doi.org/10.1016/j.mehy.2007.04.052
[9] The Science & Use of Cold Exposure for Health & Performance. (2022). Huberman Lab. https://www.hubermanlab.com/newsletter/the-science-and-use-of-cold-exposure-for-health-and-performance
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