xIf you’re like us, you probably like to either start your day or end it with a warm,
relaxing shower.
Emphasis on “warm”- nobody likes to shower cold.
In fact, the last thing you’d probably want to do instead is jump straight into a bathtub
full of frigid ice water.
But as it turns out, while ice baths might not be the most pleasant feeling in the world,
they could potentially be useful for a number of health-related reasons.
Let’s take a look at 6 reasons why you might want to consider taking an ice bath.
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1.
Muscle Pain For professional athletes and fitness junkies
alike, it’s not uncommon to see someone blunge themselves into an icy bathtub immediately
after an intense workout.
For years, people have believed that a 10 to 15-minute soak in a freezing ice bath is
just the thing you need to bring some sweet relief to your sore and achy muscles after
physical exercise.
This activity is commonly referred to as either cold water immersion or cryotherapy.
As for whether or not ice baths truly are the best choice for easing muscle pain, well…
the jury’s actually out on that one.
In 2017, a study was conducted for the Journal of Physiology which seemed to indicate that
cold water immersion might not be as useful for sore muscles as we originally thought.
The study argues that other cooldown activities, such as wrapping up a workout with 10 minutes
of low-intensity cardio, might be equally or even more useful for recovery after an
intense exercise session.
That’s not to say that ice baths have no use at all in this department; experts such
as orthopedic surgeon Dr. A. Brion Gardner and Yorkville Sports Medicine Clinic director
Dr. Thanu Jey both stick to the claim that evidence still suggests ice baths are a good
choice of post-workout activity for athletes.
Another counter-argument to consider is that the 2017 study only features male participants
between the ages of 19 and 24 who spent 2 to 3 days a week on resistance training.
Therefore, it’s possible that researchers will need a larger, more varied group in order
to get conclusive evidence to debunk ice baths as an effective cooldown activity.
So if you’re worried that you just filled your bathtub with ice cubes for no good reason,
then have no fear; evidence still seems to be mostly pointed in favour of ice baths.
2.
Your Nervous System According to Gardner, an ice bath can also
bring benefits to your central nervous system.
Taking an icy dip every now and then might actually be able to help you sleep better,
and as a result, lessen some of the fatigue and other symptoms you might feel as a result
of poor sleep hygiene.
Additionally, ice baths and the improved sleep habits they provide can also help improve
your reaction time, which in turn can help to improve your performance during future
workouts as well.
3.
Inflammation While this one is also slightly inconclusive,
it has been theorized that lower temperatures after an intense work out can help prevent
your muscles from becoming inflamed.
This will help you recover faster, and in turn, be more prepared for when you decide
to up the number of reps in tomorrow’s session.
4.
Heat and Humidity Weather conditions can have an effect on your
workout performance.
According to Gardner, one of the best ways to improve your physical performance on those
hot, muggy days is to lower your body’s core temperature by a degree or two.
How can you reliably lower your body’s core temperature?
You guessed it; it’s ice bath time.
5.
Vagus Nerve The vagus nerve is the longest of the 12 cranial
nerves in your body, reaching from the brain stem all the way to the colon.
The vagus nerve assists with both your sensory and motor functions., stimulating muscles
throughout your body to affect things such as heart rate and digestion.
According to fitness experts such as strength and conditioning specialist Aurimas Juodka,
regular ice baths can help train your vagus nerve, and the nerve’s connection to your
parasynthetic nervous system can help you face stressful situations in a more adequate
fashion.
Apparently, it’s not just your muscles that can benefit from a good workout-- looks like
your nerves can get in on the action as well.
6.
Mental Health Speaking of nerves, some research also seems
to suggest that an ice bath can also have some positive effects on your mental health.
An icy plunge activates your body’s sympathetic nervous system, which sends blood to your
brain and core.
This, in turn, reduces systemic inflammation, which is considered a contributing factor
towards depression.
Additionally, the effects of an ice bath can also reduce stress by decreasing the levels
of uric acid in your body and increasing your body’s levels of glutathione.
So, now we know that there are at least 6 possible health benefits to taking an ice
bath every once in a while.
But what about the potential risks?
After all, plunking yourself into a tub full of freezing water sounds like the kind of
thing that would potentially do more harm than good.
Fortunately, Gardner assures us that apart from the coldness and discomfort, there’s
not too much to worry about unless you have a preexisting medical condition.
People who suffer from preexisting conditions related to heart disease or high blood pressure
are advised to avoid taking ice baths, as the decrease in core temperature constricts
your body’s blood vessels and slows blood flow through your cardiovascular system.
If you have one or more of these conditions, then the effects of an ice bath could potentially
put you at risk of cardiac arrest or stroke.
Another, more obvious consideration is hypothermia, which can occur if you stay submerged in the
ice water for too long.
It’s also suggested to avoid ice baths if you have type 1 or 2 diabetes.
According to a 2016 study, both forms of diabetes were found to be associated with a reduced
ability to maintain core temperature during extreme temperature changes, which can lead
to complications such as the aforementioned hypothermia.
While the idea of willingly submerging yourself into a body of freezing water might not sound
like the ideal way to relax, research related to health and fitness seems to indicate that
there are a number of potential benefits to be found in this otherwise uncomfortable activity.
As long as you’re aware of any preexisting conditions and your body’s natural limits,
a quick icy dip might be just the thing you need in order to round out your regular fitness
regimen.
What do you think?
Are you already a fan of ice baths, and if you aren’t, did this video do anything to
convince you?
Is there any information in this video we neglected to mention that you think is worth
sharing?
Feel free to leave a comment below and keep the conversation going.
And be sure to share this video with all the fitness junkies in
your life.