From the first sauces of the ocean to the frozen polar leaves, immersion in cold waters is increasingly popular between athletes and welfare warriors. But how much of the exaggeration is backed by science?
In the most complete systematic review and meta -analysis of its kind, researchers from the University of Southern Australia have had a depth of immersion in the effects of immersion in cold waters on health and well -being.
When analyzing data from 11 studies with 3177 participants, researchers found that immersion in cold water can reduce stress, improve sleep quality and increase quality of life.
The Unisa researcher, Tara Cain, says that the study reveals time -dependent effects on health and well -being measures.
“Immersion in cold water has been widely investigated and used in sports contexts to help athletes recover, but despite their growing popularity between health and well -being circles, little is known about its effects on the general population,” Cain says.
“In this study, we notice a variety of time -dependent results. First, we found that immersion in cold waters could reduce stress levels, but for only 12 hours after exposure.
“We also noticed that the participants who took cold showers of 20, 60 or 90 seconds reported slightly higher quality of life. But again, after three months, these effects had faded.
“You can also obtain benefits from cold showers, and a study reports that participants who took cold showers regularly experienced a 29% reduction in the absence of disease.
“We also find some links to the immersion of cold water and better sleep results, but the data were restricted to men, so their broader application is limited.
“And although there have been many statements that immersion experiences in cold waters can increase their immunity and mood, we find very little evidence to support these statements.”
The immersion in cold water implies to submerge the body partially or completely in cold water, in temperatures that generally go from 10 to 15 degrees Celsius, and in this study, the data was only included if the exposure was at the level of the chest or above, above, and for a minimum time of 30 seconds. It included cold showers, ice baths and cold leaves.
The co-investigator, Dr. Ben Singh of Unisa, says that the study also showed that the immersion in cold waters caused a temporary increase in inflammation.
“At first glance, this seems contradictory, since we know that ice baths are regularly used by elite athletes to reduce inflammation and muscle pain after exercise,” says Dr. Singh.
“The immediate increase in inflammation is the reaction of the body to cold as stressful. It helps the body to adapt and recover and is similar to the way the exercise causes muscle damage before strengthening the muscles, so that athletes use it Despite the short -term increase.
“Knowing this, people with pre -existing health conditions should be more careful if they participate in experiences of cold waters, since initial inflammation could have harmful impacts for health.”
The researchers say that although the findings highlight the potential benefits of immersion in cold water, they also underline the highly dependent of the time and contextual of its effects.
“Whether it is an elite athlete or a daily welfare search engine, it is important to understand the effects of what your body is going through,” says Cain.
“At this time, there is not enough high quality research to say exactly who benefits the majority or what is the ideal approach for the immersion of cold water. More long -term studies are needed, among the most diverse populations, to understand their Durable effects and practical applications “.