I have never liked cold water and although love water and swimming, especially in the ocean, if the water is a bit chilly I refrain from getting in! Which has always seemed to be a bit of a tragedy. Here is this lovely water yet I cannot pluck up the courage to get myself into it. And then I started reading and researching more about cold water immersion and the many benefits on mental well-being. However, it is not only in this area that there is huge benefit, but also for people who generally struggle with the cold. I considered myself getting older and not wanting to be a person who needs to stay inside when it is cold, or needing to bundle myself up to be in cold outdoor temperatures. I thought that this would surely limit my experiences and possibilities of living, exploring and being in nature. And so I began with a cold shower every day, only 30 seconds, and in only 1 month I experienced a vast difference in my own tolerance of cold exposure. I was able to be outside in the cold for a longer period of time before having to put a jersey on. I was even able to get myself into the icy Jeffreys Bay water for a cold plunge in the middle of winter wearing only a costume. It was invigorating!

As modern humans we no longer expose ourselves to temperature extremes, or even moderate variations. We have become thermoneutral as we sit in closed indoor environments where we can regulate the temperature. This is not how we as human beings function optimally. We need to experience thermo-variations in order to keep our bodies flexible and adaptable.

For centuries, humans have been drawn to the invigorating and therapeutic properties of cold water. From ancient Roman bathhouses to modern-day ice plunges, cold water immersion has transcended cultural boundaries and evolved into a practice embraced by athletes, wellness enthusiasts, and even individuals seeking mental well-being. There is rapidly growing body of research and anecdotal evidence surrounding cold water immersion and its potential impact on general well-being.

Early motivations for cold water immersion were primarily physical, focusing on enhanced circulation, muscle recovery, and pain relief. However, recent research suggests a fascinating link between the physiological reactions triggered by cold exposure and positive changes in mental health. One key mechanism lies in the hormonal response. As our bodies encounter cold water, a surge of endorphins, dopamine, and noradrenaline occurs. These mood-boosting chemicals act as natural antidepressants and anxiolytics, offering temporary relief from symptoms of depression, anxiety, and stress (Koopman et al., 2016). Studies have shown that individuals experiencing depression reported significant improvements in mood and a reduction in depressive symptoms after regular cold water immersion (Otte et al., 2020).

Beyond hormonal fluctuations, the “shock” of cold water immersion triggers the parasympathetic nervous system, responsible for our “rest and digest” state. This shift counteracts the overactive “fight-or-flight” response associated with stress and anxiety, leading to feelings of calmness and improved emotional regulation (Vrijkotter et al., 2019). Moreover, the practice of diaphragmatic breathing often employed during cold exposure further accentuates these calming effects, creating a potent mind-body connection (van der Kamp et al., 2020).

The benefits extend beyond immediate reactions. Regular cold water immersion appears to build resilience and enhance the body’s stress coping mechanisms. By repeatedly exposing ourselves to a manageable stressor like cold water, we train our bodies to adapt and respond more effectively to other environmental and emotional challenges (van Marken Lichtenbelt et al., 2018). This sense of empowerment and improved self-efficacy can further contribute to improved mental well-being.

Another significant benefit is that cold water immersion builds brown fat in the body. One of the key physiological responses to cold water immersion is the activation of  brown fat. Unlike white adipose tissue, which stores energy, brown fat is specialised for generating heat. It contains numerous mitochondria, which are the powerhouses of cells, and a high concentration of iron-containing protein called cytochrome c. When exposed to cold temperatures, brown fat is activated, and its mitochondria begin to rapidly burn calories to produce heat. This process, known as thermogenesis, helps to maintain body temperature and can contribute to increased energy expenditure.  

One study found that participants who took cold showers for 1 minute daily for 2 weeks experienced a significant increase in brown adipose tissue activity. Another study demonstrated that regular cold water exposure can improve insulin sensitivity and glucose metabolism, potentially reducing the risk of type 2 diabetes.

More about Brown Adipose Tissue:

Brown fat, also known as brown adipose tissue, is a unique type of fat that plays a crucial role in thermoregulation, particularly in newborns. Unlike white fat, which primarily stores energy, brown fat is specialized for heat production.  

Development of Brown Fat in Babies:

In Utero: Brown fat begins to develop in the foetus during the second half of pregnancy. It appears as small, brown-coloured deposits, primarily located between the shoulder blades, around the kidneys, and along the spine.

At Birth: Newborns have a relatively high proportion of brown fat, accounting for about 5% of their body weight. This is essential for maintaining their body temperature, as they have a large surface area to volume ratio and are unable to shiver to generate heat.  

Postnatal Development: After birth, the amount of brown fat gradually decreases as the baby grows and develops the ability to regulate body temperature more effectively. By the age of 6 months, most of the brown fat has been replaced by white fat.

How Brown Fat Works:

Brown fat cells contain numerous mitochondria, which are the energy-producing organelles of the cell. These mitochondria are packed with a protein called thermogenin, which uncouples the process of oxidative phosphorylation, allowing energy to be released as heat instead of ATP.  

When a baby is exposed to cold temperatures, the nervous system signals the brown fat cells to increase their activity. This triggers the mitochondria to produce heat, which is then released into the bloodstream to warm the body.  

Importance of Brown Fat:

Brown fat is essential for protecting newborns from hypothermia, a potentially life-threatening condition. It also plays a role in glucose metabolism and energy expenditure.  

Factors Affecting Brown Fat Development:

Several factors can influence the development and function of brown fat in babies:

Gestational Age: Premature babies have less brown fat than full-term babies, making them more susceptible to hypothermia.  

Maternal Factors: Maternal nutrition and health can affect the development of fetal brown fat.  

Environmental Factors: Exposure to cold temperatures can stimulate brown fat development and activity.  

Brown fat is a vital component of a newborn’s thermoregulatory system. Its development and function are influenced by various factors, and understanding these factors can help in the prevention of hypothermia in infants.  

Types of Cold Water Immersion:

Cold water immersion involves exposing the body to cold water temperatures, typically below 15°C (59°F). It comes in various forms:  

Ice Baths: These involve immersing the entire body in a tub filled with ice and water. They are commonly used by athletes for post-workout recovery.  

Cold Showers: Taking a cold shower for a few minutes can invigorate the body and mind, improving circulation and alertness.  

Cold Water Plunges: This involves diving into a natural body of cold water, such as a lake or ocean. It offers exposure to the cold and the added benefits of fresh air and natural surroundings.  

Contrast Water Therapy: This technique alternates between hot and cold water immersions. It can improve circulation, reduce muscle soreness, and promote relaxation.  

Despite the encouraging research, it’s crucial to acknowledge that cold water immersion isn’t a one-size-fits-all solution for mental health concerns. While generally safe for healthy individuals, pre-existing medical conditions like heart problems or uncontrolled epilepsy require caution and expert guidance. Additionally, the initial discomfort and potential risk of hypothermia necessitate gradual acclimatization and proper safety measures.

In conclusion, the growing body of research and anecdotal evidence paints a promising picture of cold water immersion as a potential tool for enhancing mental well-being. From hormonal shifts to stress reduction and resilience building, the practice appears to offer a multifaceted approach to improving mood, managing anxiety, and fostering a sense of empowerment. However, it’s essential to approach this practice with caution, individualize it based on specific health conditions, and acknowledge the need for further research to solidify its long-term impact. If you’re considering taking the plunge, starting slow, prioritizing safety, and consulting a healthcare professional can help you navigate this powerful and potentially transformative experience.

Ultimately, the power of cold water immersion lies in its potential to unlock a deeper connection between our minds and bodies. While further research is crucial, the existing evidence suggests that this ancient practice may hold the key to unlocking a sense of well-being for individuals willing to brave the chill.

Great listen on Youtube:

Cold Water Immersion by Dr. Susanna Soberg