The Benefits
Cold immersion
Ice reduces pain and inflammation, enhances athletic recovery and performance, boosts focus, energy, and resilience, and supports improved immune function.
Physiological benefits of cold exposure
- Increased metabolism, mitochondrial function
- Improved cardiovascular function
- Improved immune function
- Reduced pain/inflammation1
- Improved sleep
- Stress reduction (HPA axis balance, reduced cortisol output)
- Hormesis–healthy stress2
- Recovery of muscles and fascia
- Activates brown fat for weight loss3
Cognitive benefits of cold exposure
- Memory enhancement-increased neuroplasticity (BDNF)
- Stress reduction (HPA axis balance, reduced cortisol output)4
- Increased focus, alertness, reward, mood, cognition (dopamine)
- Increased serotonin
- Increased mental strength, adaptability
- Cognitive/psychological flexibility
- Neuroprotection–growth repair
- Circadian rhythm optimization
1. Kyriazis M, Swas L, Orlova T. The Impact of Hormesis, Neuronal Stress Response, and Reproduction, upon Clinical Aging: A Narrative Review. J Clin Med. 2023 Aug 21;12(16):5433. doi: 10.3390/jcm12165433. PMID: 37629475; PMCID: PMC10455615.
2. Leppäluoto J, Westerlund T, Huttunen P, Oksa J, Smolander J, Dugué B, Mikkelsson M. Effects of long-term whole-body cold exposures on plasma concentrations of ACTH, beta-endorphin, cortisol, catecholamines and cytokines in healthy females. Scand J Clin Lab Invest. 2008;68(2):145-53. doi: 10.1080/00365510701516350. PMID: 18382932.
3. Ravussin Y, Xiao C, Gavrilova O, Reitman ML. Effect of intermittent cold exposure on brown fat activation, obesity, and energy homeostasis in mice. PLoS One. 2014 Jan 17;9(1):e85876. doi: 10.1371/journal.pone.0085876. PMID: 24465761; PMCID: PMC3895006.
4. Glazachev OS, Zapara MA, Dudnik EN, Samartseva VG, Susta D. Repeated hyperthermia exposure increases circulating Brain Derived Neurotrophic Factor levels which is associated with improved quality of life, and reduced anxiety: A randomized controlled trial. J Therm Biol. 2020 Apr;89:102482. doi: 10.1016/j.jtherbio.2019.102482. Epub 2019 Dec 19. PMID: 32365000
