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THE CHILLING HEALTH BENEFITS OF COLD EXPOSURE (THREAD) Cold therapy has been used for millennia (literally). The world's most ancient medical text, The Edwin Smith Papyrus (3500 BC) repeatedly mentions cold therapy.
The cold brings many mental and physical benefits:
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FAT LOSS
Possibly the most talked about benefit of cold exposure, fat loss can occur without any exercise!
Humans have stores of active brown fat tissue (BAT).
BAT can essentially turn calories from food into heat
Studies show that cold exposure increases BAT activity which -
Possibly the most talked about benefit of cold exposure, fat loss can occur without any exercise!
Humans have stores of active brown fat tissue (BAT).
BAT can essentially turn calories from food into heat
Studies show that cold exposure increases BAT activity which -
- leads to increased calorie expenditure = increased fat loss
Cold exposure increases shivering and nonshivering thermogenesis.
These processes both increase calorie expenditure
Increased levels of adiponectin, a protein that increases fat burning
Cold exposure increases shivering and nonshivering thermogenesis.
These processes both increase calorie expenditure
Increased levels of adiponectin, a protein that increases fat burning
In one study, cold-exposed rats burned so many extra calories that they ate 50% more than control rats but still weighed LESS than controls
FIGHTS INFLAMMATION
Adiponectin (mentioned before) is a protein that combats inflammation
Another study found that exercising in the cold reduced the inflammatory response seen in regular temperature environments -
Adiponectin (mentioned before) is a protein that combats inflammation
Another study found that exercising in the cold reduced the inflammatory response seen in regular temperature environments -
This same study found that exercising past a certain time in the cold can actually increase the inflammatory response, so moderation is important!
Work your way up to (or down, temperature wise) ice baths, start with cold showers!
Work your way up to (or down, temperature wise) ice baths, start with cold showers!
INCREASED LONGEVITY 
Increased longevity via cold-exposure could be due to hormesis.
Hormesis refers to the paradoxical adaptation that makes animals stronger and more efficient if they are exposed to environmental stresses
Increased longevity via cold-exposure could be due to hormesis.
Hormesis refers to the paradoxical adaptation that makes animals stronger and more efficient if they are exposed to environmental stresses
Other researchers prefer the ârate of living hypothesisâ.
This theory suggests that lower temperature promotes longevity by slowing down the rate of reaction of various metabolic processes.
This means fewer by-products of metabolism, such as reactive oxygen species.
This theory suggests that lower temperature promotes longevity by slowing down the rate of reaction of various metabolic processes.
This means fewer by-products of metabolism, such as reactive oxygen species.
STRENGTHENS THE NERVOUS SYSTEM 
The increase in fat burning during cold exposure is modulated by the sympathetic nervous system.
Cold temperatures act as a mild âworkoutâ for the nervous system, which adapts and strengthens accordingly
The increase in fat burning during cold exposure is modulated by the sympathetic nervous system.
Cold temperatures act as a mild âworkoutâ for the nervous system, which adapts and strengthens accordingly
SUPPORT + SPEED UP RECOVERY
COLD = reductions in blood flow, swelling, inflammation, muscle spasm, + metabolic demandÂ
Cold exposure has a positive effect on muscular enzymes linked to muscle damage (e.g. creatine kinase and lactate dehydrogenase)
COLD = reductions in blood flow, swelling, inflammation, muscle spasm, + metabolic demandÂ
Cold exposure has a positive effect on muscular enzymes linked to muscle damage (e.g. creatine kinase and lactate dehydrogenase)
One study looked at 360 people who either rested or submerged themselves in cold water after resistance training, cycling or running. 24-minute cold water baths (50 â 59 °F) prevented sore muscles after exercises
REGULATES BLOOD SUGAR 
Adiponectin helps blood glucose regulation, with low levels often found in insulin resistanceÂ
In rat studies, cold exposure increased glucose uptake in the peripheral tissues.
Adiponectin helps blood glucose regulation, with low levels often found in insulin resistanceÂ
In rat studies, cold exposure increased glucose uptake in the peripheral tissues.
Cold exposure can enhance the bodyâs response to insulin, allowing glucose to be cleared from the blood more efficiently
IMPROVES SLEEP QUALITY 
Natural daily temperature fluctuations are an important regulator of sleep cycles
Recommend keeping bedroom sleeping temperatures between 60 and 67 degrees F
Cold shower before bed!
Natural daily temperature fluctuations are an important regulator of sleep cycles
Recommend keeping bedroom sleeping temperatures between 60 and 67 degrees F
Cold shower before bed!
STRENGTHENS IMMUNE SYSTEM
One clinical study looked at the effects of 6 weeks of cold water immersion (14C for 1hr) on the immune system.
Participants had increased levels of IL-6, CD3, CD4, CD8 and activated T and B lymphocytes
One clinical study looked at the effects of 6 weeks of cold water immersion (14C for 1hr) on the immune system.
Participants had increased levels of IL-6, CD3, CD4, CD8 and activated T and B lymphocytes
COMBATS OXIDATIVE STRESS 
One study found that people who regularly swim in ice-cold water had relatively high levels of reduced glutathione, an antioxidant thatâs vital for detoxing
Cryotherapy enhanceS antioxidant status, allowing the body to better deal with free radicals
One study found that people who regularly swim in ice-cold water had relatively high levels of reduced glutathione, an antioxidant thatâs vital for detoxing
Cryotherapy enhanceS antioxidant status, allowing the body to better deal with free radicals
REDUCES PAIN
According to anecdotal evidence, blasts of cold significantly improve the quality of life for patients suffering from phantom limb pain
Cold application alone may be effective in reducing pain associated with migraine attacks
According to anecdotal evidence, blasts of cold significantly improve the quality of life for patients suffering from phantom limb pain
Cold application alone may be effective in reducing pain associated with migraine attacks
WILLPOWER 
Anecdotal this may be, but it makes sense that regularly exposing yourself consciously to less than comfortable conditions increases your willpower.
The brain does not want to stand under freezing cold water (shower), or submerge in a ice bath.
CHALLENGE YOURSELF
Anecdotal this may be, but it makes sense that regularly exposing yourself consciously to less than comfortable conditions increases your willpower.
The brain does not want to stand under freezing cold water (shower), or submerge in a ice bath.
CHALLENGE YOURSELF
check out Ben's various methods (and varying price tags for cold tub setups) https://bengreenfieldfitness.com/article/recovery-articles/how-to-make-your-own-cold-tub-setup/
