Introduction
Originally, the idea of spending hours in water that is particularly cold for the climate of the region, that is fifty degrees, has been recently adopted as a healthy trend. Supporters of this practice have asserted that exposure to cold has different positive effects provided individuals can recover from the cold shower, and these are; quicker recovery from illnesses and injuries, better mental health and increased performance among athletes. But there is one other area that has not received as much attention but is, if anything, equally intriguing and that is the effects that cold has on the immune system. So in this article, you’re going to learn the scientific explanation of how cold exposure enhances some of the body’s natural defenses and how to apply it into your routine.
Science And Facts About Cold Immersion And Stimulating Immune System
- Enhanced Natural Killer (NK) Cell Activity: Our immune system is covered by various types of cells and molecules that fight against pathogens to safeguard our body. One of these cells is the Natural Killer (NK) cell that helps the body detect such cells as the ones infected with viruses or cancerous cells. Studies have established that cold thermogenesis leads to enhanced circulation, as well as absolute numbers of these cells leading to efficient feeding and killing of pathogens.
- Increased White Blood Cell Count: White Blood Cells or WBCs are an important assets of the human body as they help in detection, destruction and elimination of infectious agents. As we stay cold or in chilly regions of the world, our body is able to increase production of WBCs ultimately boosting the immune system.
- Improved Autophagy: Autophagy is the process of degrading and recycling of damaged cells, cellular waste and pathogen within the body. Being cold increases the process of autophagy, which is in turn, enhances the immune system because it helps get rid of threats and bacteria in the body.
- Activation of Brown Adipose Tissue (BAT): Cold environment exposure leads BAT activation; the thermogenic adipose tissue that sustain body heat production. Adipose tissue is known to help support the immune system and BAT has been found to produce a larger number of immune rich cells such as NK cells and macrophages than other forms of fat.
- Reduced Inflammation: One of the most common underlying causes of diseases and conditions is long term inflammation which also affects the immune system. Cold exposure can decrease inflammation, which is beneficial to immune support.
Best Ways to Introduce Cold Therapy into Your Life
- Start Slow: This means should take a 5-10 minutes shower but should spend the final 1-2 minutes under cold water. Increase the length of exposure to cold gradually as days pass by in the process of treatment.
- Ice Baths: Or how about alternating between hot and cold showers for a few minutes or slowly cooling the water in the bathtub over minutes. Try to spend between 10 to 15 minutes in the temperature range of 50 to 59°F or 10 to 15°C.
- Cold Plunges: That could be in the form of a lake or river; otherwise, the only practical way would be to purchase a cold plunge pool. Gradually build from brief solutions, of 30-60 seconds to full solutions, of 5 minutes or more.
- Cold Exposure Clothing: Light colours, loose and warm, moisture permeable clothes should be worn during any physical activity in cold weather. It is also wise to let your body acclimatize to cold air much like you do when you are practicing for cold weather conditions.
- Cryotherapy: Cryotherapy devices where significant parts of the body can be exposed to the cold and controlled environment are referred to as cryotherapy chambers where one can be immersed in freezing water for 2-3 minutes at most.
Other Health Benefits of Cold Exposure
Apart from enhancing immune system function, cold exposure also offers several other health benefits, such as:
- Improved circulation: Climb can promote the blood circulation, all the important nutrients and oxygen are transported throughout the body tissues and organs that require them.
- Enhanced recovery: Skin cooling could be used in the treatment of inflammation and muscle soreness, especially after doing a physical activity or after an injury.
- Better mental health: Cold exposure makes a body release endorphins, which in turns has the ability to alleviate stress and anxiety thus making the patient feel good.
- Increased fat loss: Cold temperature can activate the brown fat, which in return aids in the burnt of fat and an increase in metabolism rate.
Conclusion
The potential positive effect of cold stress on health, including ice bath therapy, has been an issue of discussion for numerous years. Looking at the current information available on the capacity of cold exposure, there is evidence that shows it will enhance the immune system. And, therefore, it is noted that by making cold exposure, such as ice bath therapy, part of your daily routine, you can help your body strengthen its defenses while maintaining health at a proper level. The key tips: begin low, pay attention to the signals your body sends you, and bear in mind that the positive effects of cold exposure in training arise only when you push it.