10 benefits of cold exposure
Ready for the cold?
The past month here on the west coast has been quite extraordinary. Now in May, it felt like the average temperature was between 25-30 degrees Celsius, the whole month. Really warm, in other words. A blazing sun, an open azure blue sky, and day after day of warmth. It's almost as if I doubt if I'm still in Sweden. Have I unconsciously been transported to Spain or one of the Canary Islands? The gratitude for a truly warm month is endless, and if there's one thing we're not spoiled with here on the west coast, it's warmth and sunshine. Horizontal rain and slush, on the other hand, we are very good at. But the sun? Thank you!
That's why I want to focus my attention on temperatures this week, and especially lower ones. Paleo and primal are very much about how we can optimize the body and draw clues from evolution to apply them to our modern lives. To truly understand how everything fits together, we need a thorough, in-depth understanding of the body's various mechanisms, hormones, systems, and everything in between. Such an exciting area is cold exposure and can also be seen as a "paleo hack" or "life hack."
Cold exposure is not new in itself but has been common among athletes for a very long time. Overall, it has been seen as a method for managing injuries and promoting recovery, but many studies now point to there being so much more to gain. So, in this field, similar to diet and training plans, our conventional understanding is somewhat skewed, albeit not to the same extent, if I may say so myself.
Time to give it a try?
How you should not actually use cold exposure...
This is actually something new to me. But cold exposure should not be implemented immediately before or shortly after a workout. Undoubtedly, taking an ice-cold shower or an ice bath can be soothing for the muscles in such contexts. I know this myself as I have often taken long cold showers after long sessions or competitions. However, this can disrupt the natural recovery process that muscles are actually designed for. Taking an ice bath, for example, can interrupt the ongoing inflammatory process that occurs as a result of the exercise itself. Such an inflammatory process should instead run its natural course in the body, as it is what makes the muscles stronger and more enduring. Additionally, after exercising, a hormone optimization process is initiated while cells are replenished with necessary energy. Cold exposure has the ability to disrupt this entire sequence of events that should naturally occur in the body after exercise.
So, what are the benefits of cold exposure?
Just like with Primal Essential Movements (PEM) and sprinting, the actual time one exposes oneself to cold should be very short and concise. This quick, brief exposure results in positive stress on the body and triggers a hormone optimization process. At the same time, the heart rate and breathing increase, thereby enhancing blood flow and oxygen intake for the whole body. Furthermore, the levels of the signaling substance norepinephrine are activated. Norepinephrine is a precursor to adrenaline and plays a significant role in our alertness, activity, and attention, but also has a role in reducing inflammation. In fact, norepinephrine is considered to be lower in people with depression. Thus, the levels in the body play a significant role in how we feel and perceive the world around us. Studies indicate that norepinephrine can increase by as much as 200-300 percent with just a 20-second ice bath a few times a week.
Then, as mentioned above regarding ice baths in combination with exercise and the potential negative effects, the exact same effect can be positive if it is not done in conjunction with exercise. In other words, the body has had a chance for natural recovery, and an ice bath can then be seen as an anti-inflammatory boost (take advantage of 6 more concrete tips). When we then enter the ice bath, blood is physically moved from superficial blood vessels to deeper into the body, which constitutes an inflammatory limitation or boundary. Additionally, cold exposure helps to clear the lymphatic system, which in turn is responsible for removing toxins from the body.
A magical feeling
DIY projects and cold-water baths, an idea to try?
Several studies indicate that the greatest benefits of cold exposure, which do not occur in conjunction with a workout, affect the central nervous system, the cardiovascular system, and the immune system, rather than the muscles. Here, I also take the opportunity to incorporate Mark Sisson's thoughts from "The Primal Blueprint" about using cold ice baths to achieve the positive effects we are after. Practically speaking, you can take cold baths outdoors if you have access to a nearby water source, perhaps a lake, the sea, or a river. Submerging your entire body in ice-cold water potentially provides the greatest effect, and it seems simpler to me, but cold showers likely work as well. What Mark suggests is something I am very interested in, even though I don't see how it could be done practically. But if you have access to a large freezer with a top lid, you can actually place it in a suitable location and use it as a bathtub. All you need to do is connect a timer, set a temperature, and use it for your daily cold-water bath. Usually, it's enough to stay in the water for a relatively short time, around three minutes. More is not needed. If you decide to try this, make sure to unplug the cord when you get in, for safety reasons.
Is it time to try cold exposure?
So, in other words, to establish a good cold exposure routine, we should avoid implementing our chosen method directly in connection with a workout. Instead, we can aim to expose ourselves to cold early in the morning to kickstart all the benefits mentioned above, not least for our mood. Perhaps cold exposure could be an alternative to coffee? It certainly seems to offer more positive effects. Then, you can also use a cold exposure routine as an effective way to end the day. By effectively lowering our body temperature, we also prepare ourselves for a good night's sleep. All the benefits of the method accumulate. We get increased levels of norepinephrine, mood enhancement, we promote an anti-inflammatory process in the body, all while our focus and endurance increase as we become accustomed to the exposure.
In summary: 10 benefits of cold exposure
Contributes to Fat Burning: Cold exposure can boost fat burning by activating brown fat. Brown fat is a type of fat that generates heat by burning calories, potentially aiding in weight loss and metabolic health.
Helps Combat Inflammation: Cold exposure has anti-inflammatory effects, which can reduce inflammation in the body. This may benefit individuals dealing with chronic inflammatory conditions or those recovering from intense workouts.
May Contribute to Increased Lifespan: Some studies suggest that short-term exposure to cold stress, known as "hormetic" stress, can trigger beneficial adaptations in the body, potentially extending lifespan by strengthening its resilience to various stressors.
Strengthens the Nervous System: Cold exposure can fortify the nervous system. It activates the body's fight-or-flight response, enhancing mental alertness and resilience to stress, which can improve overall nervous system function.
Aids in Recovery: Cold exposure can accelerate the recovery process after intense physical activity. It helps reduce muscle soreness, inflammation, and the risk of injury by enhancing blood circulation.
Regulates Blood Sugar Levels: Cold exposure may assist in stabilizing blood sugar levels. It increases insulin sensitivity, making it beneficial for individuals with diabetes or those looking to manage their blood sugar.
Improves Sleep Quality: Cold exposure has been linked to improved sleep quality. It can help regulate circadian rhythms and reduce sleep disturbances, leading to more restful and restorative sleep.
Fights Oxidative Stress: Exposure to cold can help combat oxidative stress, which is associated with aging and various chronic diseases. It promotes the production of antioxidants that protect cells from damage.
Reduces Pain: Cold exposure can provide pain relief. It numbs nerve endings and decreases pain perception, making it useful for managing conditions like arthritis or post-exercise soreness.
Strengthens the Immune System: Cold exposure can boost the immune system's resilience. It stimulates the production of white blood cells, improving the body's ability to fend off infections and diseases.
Incorporating cold exposure into your routine may offer a range of health benefits, from improved metabolic function to enhanced mental resilience and better overall well-being. However, it's essential to approach cold exposure gradually and seek medical advice if you have underlying health concerns. Perhaps it's time, in other words, to get a freezer and set it up in the garden? Or head out to the nearest lake! Please comment and give it a try, and provide feedback. It would be great to hear about your experiences.
Erik the Primal Swede