Cold Therapy (Cryotherapy)

by Donna Wright 

There are so many people who are cold plunging these days to improve health and longevity. 

It made me stop and wonder if the health claims about cryotherapy are true or just media hype.  

What is Cryotherapy? 

My only exposure, pardon the pun, to cryotherapy is when I witnessed “Polar Plunges” where people jump into the icy Atlantic Ocean on a frigid winter day for a charity event. Don’t judge me, while I understand that it was always for a good cause, I never truly understood why anyone would want to wear a bathing suit in January to run as fast as they could to dive into the frigid waves. However, I may now see it differently. 

Perhaps those brave individuals were onto something as “cold plunges” are all the rage today and could actually be beneficial to your health. Of course, one cold therapy treatment is not a magical cure. It’s continual, gradual cold plunges that apparently provide the actual health benefits. 

Here are some methods of cryotherapy: 

:: Ice Baths/Cold Plunges 
:: Cold Showers 
:: Cryotherapy Chambers  
:: Applying cold packs/devices targeting specific body parts 

From ice baths, cold plunges, and cold showers, the benefits of cold therapy may extend its potential role in promoting a longer life. Let’s explore cryotherapy and how it could benefit health and longevity. 

The Science of Cold Therapy 

The practice of immersing oneself in cold water has grown in popularity for its connection to longevity. But how are the benefits of cold therapy even possible? 

Let’s start by defining “Hormesis.” 

Hormesis is defined as the biological phenomenon where exposure to mild stressors triggers adaptive responses that ultimately strengthen the organism. When the body encounters extreme temperatures within a manageable range, protective mechanisms are activated, not only to help survive the immediate challenge but also to help improve resilience to other stressors. In other words, cold temperature exposure affects multiple systems in the body through improved circulation thereby promoting better oxygen and nutrient delivery and supporting tissue regeneration and repair.  

Another way to explain the science is that the connections between a body’s response to thermal stress can also affect the biological mechanisms associated with aging and longevity. Temperature therapy may trigger adaptive responses to help fight age-related decline and disease, in addition to helping the body with inflammation management, tissue healing, muscle recovery, and pain relief. 

The Popularity of Cold Plunges Today 

Cold plunge, also known as cold water immersion, is not a new therapy. In fact, it dates back to Greek civilization. A cold plunge involves submerging the body in icy water to aid recovery, reduce inflammation, and improve overall wellness. In sports medicine, cold therapy (such as ice baths) is nothing new as athletes turn to cold plunges to relieve muscle pain and boost overall performance. 

Typically, the water temperature in a cold plunge or ice bath ranges from 50 to 69 degrees Fahrenheit, the extreme cold temperature to instigate a physiological response. A body exposed to such temperatures, forces the blood vessels to constrict, thereby reducing inflammation and directing blood flow toward all vital organs. Afterwards, the vessels dilate, promoting improved circulation and recovery. 

In order for a cold plunge to have long-term effects such as promoting longevity, it must be repeatedly performed for a sustainable length of time. For example, a recommended duration of 2–4 minutes per session, 3–5 times per week is ideal for consistent hormesis without overwhelming the body. One must gradually build a tolerance to cold therapy to avoid excessive stress and reap the benefits. 

Understanding Longevity 

Whether you opt for an ice bath, a cold shower, or want to go swimming in a cold pool, lake, or ocean, the benefits of cold therapy extend from physical recovery to potential longevity. But what is the definition of “longevity?” Longevity is the ability of an individual to live a longer and healthier life that includes one’s “health span,” living longer free of diseases.  

Longevity depends on many factors, some that can be controlled and others than cannot, such as cardiovascular health, brain health, immune system, physical fitness, mental health and more. And cold exposure may affect each of those longevity factors by helping to maintain or improve overall health and well-being. 

Cold Therapy for Inflammation Control  

Cold therapy works by activating several biological mechanisms that are closely tied to the aging process including benefits from reduced inflammation. Science shows that chronic inflammation greatly contributes to the aging process as well as age-related diseases. When the body is exposed to cold temperatures, anti-inflammatory proteins are released. Pro-inflammatory markers are decreased, potentially offsetting damage caused by chronic inflammation. 

The cold therapy process, constricting blood vessels also reduces blood flow to inflamed or swollen areas. That’s why cold treatment is a go-to treatment for pain and inflammation management during injury recovery. If you sprained an ankle, the first thing you would grab is an ice pack. 

Cold Therapy for Improved Cardiovascular Health 

Regular cold plunges can contribute to a healthier cardiovascular system by improving vascular flexibility via training blood vessels to constrict and expand. This process enhances the heart's efficiency in pumping blood throughout the body, making cold plunging a practical and accessible way to support heart health. Cold plunges train the cardiovascular system to adapt to rapid temperature shifts, improving overall vascular function. This adaptability also supports an efficient heart rate, healthy blood pressure, and circulation, major key factors in longevity. 

Cold Therapy For Enhanced Circulation 

Cold plunges help to improve circulation through vasoconstriction and vasodilation. This process occurs when the body is exposed to cold causing blood vessels to contract and thereby temporarily slowing blood flow. When the body warms, the same vessels expand, improving oxygen and nutrient transport to the body’s tissues. When you improve circulation, you are helping cell repair and recovery while also supporting heart health. 

Cold Therapy For a Stronger Immune System 

Longevity can be affected by a compromised immune system. As we age, immune function naturally deteriorates and dysfunctions, a process called “immunosenescence.” Regular cold plunges can stimulate the immune system by increasing white blood cell production, helping to fight infections. Cold plunges strengthen the immune system by triggering physiological responses that boost immunity. Immune balance provides resilience against stressors. More scientifically explained, when the body is exposed to cold water, the stress response gets activated and releases norepinephrine, a neurotransmitter known to reduce inflammation. That process will promote an enhanced immune function and help to stimulate the lymphatic system that flushes out toxins from the body.  

While cold therapy cannot heal all illnesses, it can enhance your immune function support with a balanced immune response. 

Cold Therapy to Boost Metabolism and Glucose Control 

Maintaining a healthy weight, Body Mass Index (BMI), and maintaining sugar levels, are all key factors to longevity. The fact that cold therapy can help to support metabolic health is an important benefit to consider. Cold plunges can positively impact metabolism by increasing calorie expenditure and improving glucose regulation. These benefits are linked to activating brown adipose tissue and improving insulin sensitivity. 

Cold therapy activates brown fat, a type of fat responsible for burning calories to generate heat. Known as the “thermogenesis” process, it can increase metabolic activity causing the body to burn more calories at rest. So, when practiced for an extended length of time, regular cold plunging helps to improve metabolism, support weight management, and improve glucose uptake by muscles. Stable blood sugar and metabolic health both correlate with reduced risk of age-related diseases. 

While it’s exciting to know that cold plunging can help burn calories and support weight loss, you must understand with the benefits come risks, so seek the advice of a medical professional to avoid adverse effects. 

Cold Therapy to Handle Stress and Improve Mental Health 

Longevity is not only affected by physical health. Stress management and mental health are also keys to longevity. And cold plunging can help with that, too. The shock of cold water can trigger a deep breathing response, which calms the mind and enhances mental clarity.  

Chronic stress and poor mental health can accelerate aging, regular exposure to cold water triggers a physiological stress response that activates the body's fight-or-flight system, the ability to manage stress. And over time regular cold plunging helps train the parasympathetic nervous system to better manage stress. This system calms the body, improves emotional resilience, and enhances long-term stress management. 

Scientifically speaking, cold exposure helps to lower levels of the stress hormone, cortisol. Cold therapy helps regulate the autonomic nervous system. This helps control the body's stress reactions, promoting a more balanced and less reactive response to stress, while helping to protect brain tissue. 

Cold therapy can be looked upon as a more natural way to improve mental well-being. The shock of the cold temperature triggers the release of hormones and neurotransmitters (dopamine, norepinephrine, endorphins, and serotonin) that help uplift mood, counteracting feelings of anxiety. By boosting the production of these chemicals, cold water helps to alleviate stress, improve happiness, and foster a sense of well-being. 

Risks and Side Effects: Cold Therapy is Not For Everyone 

While cryotherapy can potentially improve physical health, mental health, and longevity, it is not appropriate for everyone. In fact, cold plunges can be a health risk for individuals with certain medical conditions due to a sudden drop in temperature. 

Cold plunges could put people with these medical conditions at risk: 

:: Acute injuries 
:: Blood circulation issues 
:: Diabetes 
:: Cardiovascular disease 
:: Epilepsy and other seizure disorders 
:: High blood pressure 
:: Infections 
:: Inflammatory conditions 
:: Open wounds 
:: Peripheral neuropathy (nerve pain) 
:: Pregnant women 
:: Raynaud's disease 
:: Skin conditions 

Even with the right intentions, some cold plunge routines can sabotage longevity goals. You see, cold therapy can result in hypothermia, frostbite, circulatory shock, and cardiac events. Cold exposure can also instigate hyperventilation, pain, numbness, nerve damage and other side effects. Cold therapy should feel like a challenge but not feel painful nor unbearable to withstand. 

Before trying cold plunging, check with your medical professional, especially if you take medications that affect blood pressure or heart rate. 

Cold Therapy as a Longevity Tool 

While cold therapy can help with longevity and overall well-being, it will only be beneficial when combined with other lifestyle choices. Your age, gender, current health status, physical fitness, and other longevity factors all influence your optimal well-being. Make sure that you eat nutritious foods, limit processed sugar and alcohol, maintain a healthy weight, get regular physical activity, manage stress, get quality sleep, socialize, and more. 

Cold therapy is an effective tool that utilizes the body’s natural responses to temperature to aid in recovery, relax muscles, reduce inflammation, boost circulation and metabolism, and improve mental health. However, before you jump in an ice bath, seek the advice of your medical professional. The health risks will outweigh the longevity benefits if you compromise your current health issues. Safety should always be your top priority. Proper timing, duration, and other safety precautions are critical to your success. 

Start slowing and track your progress. When done safely, cold therapy may contribute to a longer life and a healthier life.