ice bath picture: twitter / @jen_wrightcr
Plunging one’s self in a bath of ice has become quite popular over the past few months.
The ice-cold activity is a form of cryotherapy, says GoodRx. The optimal time for the plunge is approximately 5 to 10 minutes with a temperature between 10 to 15 degrees Celsius.
The above may sound daunting, but it has its benefits.
GoodRx explains the six benefits of taking ice baths.
- Improves mental health: Scientists think that exposure to icy cold water triggers a stress response and activates the nervous system. Therefore, the changes improve your mood and help you adapt to stress over time.
- Reduces swelling and inflammation: The cold temperature narrows blood vessels which decreases blood flow to muscles, reducing swelling and inflammation.
- Supports your immune system: A small study showed that those who combined cold water immersion, deep breathing and meditation experienced fewer bacterial infection symptoms than others. Although, it is difficult to know the effect ice baths have on the immune system due to the study using several methods.
- Relieves aching muscles: Dipping yourself into cold water could possibly lower your perception of pain. Hence, a systematic review found that after an exercise, ice baths reduce delayed-onset muscle soreness (DOMS).
- Lowers core body temperature: A popular benefit of taking ice baths is that it cools you down when you are overheated. The activity also helps to avoid heat exhaustion and heat stroke.
- Assists with exercise recovery: Your blood vessels re-open, increasing circulation or they dilate when getting out of an ice bath. The blood flow to your muscles – rich in nutrients – may help to remove the build-up of metabolic waste during your exercise.
Ice baths can pose a risk to those with health conditions. Contact your doctor before trying one.
