Cold-water immersion (CWI) is gaining popularity in both athletic and wellness circles. A recent study, published in PLOS ONE and summarized by ScienceDaily, aimed to investigate the purported health benefits of CWI. Researchers analyzed data from 11 studies involving over 3,000 participants.
The study suggests that CWI may offer some benefits, such as stress reduction, improved sleep quality, and enhanced quality of life. However, these benefits appear to be short-lived. For example, stress reduction lasted only about 12 hours. Data on sleep improvement was limited and primarily focused on men. Improved quality of life, observed in those taking short cold showers, was also temporary. Only one study reported a 29% reduction in sickness absence among regular cold shower takers.
Furthermore, the study revealed that CWI immediately triggers a temporary increase in inflammation. According to Dr. Ben Singh, “The immediate spike in inflammation is the body’s reaction to the cold as a stressor. It helps the body adapt and recover, and is similar to how exercise causes muscle damage before making muscles stronger…” This could be problematic for individuals with pre-existing health conditions.
The researchers found “very little evidence” to support claims that CWI boosts immunity or improves mood. The study only included CWI where the water level was at or above chest level for at least 30 seconds, with temperatures between 10-15 degrees Celsius.
The study authors emphasize the need for more long-term research, including diverse populations, to fully understand the long-term effects of CWI. They recommend that CWI should not be viewed as a “magic bullet,” but rather as a potentially beneficial practice requiring a personalized approach. Individuals with health issues should consult a doctor before trying CWI.
In conclusion, the study provides valuable insights into the effects of cold-water immersion, highlighting potential benefits, limitations, and the need for further research. It cautions that CWI is not a panacea and that any decision should be based on available data and individual circumstances.