The benefits of ice baths for physical, mental health

Health

The benefits of ice baths for physical, mental health

It’s a common scene in TV shows and movies: The athlete sinking into a stainless steel tub filled to the brim with ice water, their muscles straining as they heave a sigh of relief.

That same scene is becoming more common in real life, too, as cold-water plunge therapy rises in popularity.

“It’s not like everyone who works out is doing it, but I have had consultations on ice baths,” says Dr. Henry Lau, a sports medicine and family medicine physician at Tidelands Health Family Medicine at Holmestown Road. “There are people who do it every day.”

It works pretty much just how it sounds: You partially or fully submerge yourself in cold water, usually less than 60 degrees, for anywhere from a few seconds to 10 minutes.

Because of its intensity, cold plunge therapy is not for everyone.

Benefits of cold plunge therapy

Cold plunge therapy is commonly associated with athletes for the muscular benefits it provides. The sudden immersion in cold water leads to rapid vasoconstriction, meaning the blood vessels shrink. This causes decreased inflammation which, in turn, leads to less damage in the muscles and less soreness, Dr. Lau says. But it’s not what gets most people interested in the therapy.

“I see people trying this out — not so much for the decreased muscular inflammation after rigorous exercise, but for the mental benefits,” Dr. Lau says.

The sudden temperature change can produce endorphins, which are the hormones that produce a runner’s high. You may feel euphoric, calm or relaxed. Other neurotransmitters like norepinephrine, cortisol and dopamine can help stabilize emotions, decrease stress and improve resilience.

Risks of cold plunge therapy

Of course, submerging your body into cold water isn’t without risks. The first 30 seconds in particular can be a shock to your body. Your blood pressure and heart rate can rise, and you’re most at risk of developing an irregular heart rhythm or having a heart attack or a stroke.

The cold itself can also lead to frostbite, particularly for patients who already have neuropathy. If you stay in the cold water too long, hypothermia can set in and lead to a decreased mental state and cause heart problems.

Any of these complications can increase your chance of injury and even death.

Before starting cold plunge therapy

Because of those risks, talk with your doctor before trying cold plunge therapy. Your doctor can run a cardiac risk test to see if there’s any indication that cold plunge therapy may not be for you.

People with heart conditions also may take medications, such as beta blockers, that lower blood pressure and reduce the heart rate, which could make it harder for the body to adapt to the shock of a sudden temperature drop.

Regardless of your medical condition or health status, consult with a doctor before taking the plunge.

Once you get the green light, Dr. Lau recommends starting slow.

“Please do not start at 45-degree water for 10 minutes,” he says. “60 degrees is fine. You’ll still get the benefits — just for a few seconds at a time.”

Though there’s plenty of high-tech and expensive equipment you can buy or facilities that offer cold water plunges, you’ll probably want to start in your bathtub with cold tap water — ice cubes optional – or get inflatable ice bathtubs for less than $100.

Meet the Expert

Dr. Henry Lau

Dr. Henry Lau is a board-certified, fellowship-trained family medicine and sports medicine physician at Tidelands Health Family Medicine at Holmestown Road in Myrtle Beach.

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