Benefits of Cold Plunges May Be Short-Lived, New Review Finds
Cold plunges may offer temporary benefits, but new research reveals that these effects could be short-lived, raising questions about their long-term impact on health.
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The Rise of Cold Plunging: A Trend Under the Microscope
Cold-water immersion, often referred to as cold plunging, has become a popular wellness trend embraced by athletes, celebrities, and fitness enthusiasts. Promoted for its potential to reduce stress, enhance recovery, and improve sleep, cold plunging has garnered widespread attention. However, a new comprehensive review suggests that the advantages may not last as long as previously believed.
What the Research Says
A systematic review and meta-analysis published in PLOS ONE analyzed data from 11 studies involving 3,177 healthy adults. The research highlighted that while cold plunges can reduce stress levels within the first 12 hours post-immersion, other benefits, such as improved sleep and overall quality of life, showed inconsistent results.
Interestingly, the study also noted an immediate increase in inflammation after cold-water immersion. While inflammation is part of the body’s natural response to stress, this spike could pose risks, especially for individuals with pre-existing health conditions. Dr. Ben Singh, a researcher at the University of South Australia, explains, “The body’s reaction to cold is similar to exercise-induced stress. While it helps with adaptation, it can be harmful to those with underlying health issues.”
Potential Risks You Should Know
The American Heart Association warns that sudden exposure to cold water triggers the ‘cold shock response,’ characterized by rapid breathing, increased heart rate, and elevated blood pressure. This response can be dangerous, particularly for individuals with heart conditions, as it increases the risk of drowning and cardiovascular stress.
While some people report feeling energized and mentally refreshed after cold plunges, experts caution against over-reliance on these subjective experiences. According to Dr. Lee Hill, an exercise scientist, “Acclimatizing gradually to colder temperatures can reduce risks, but consulting with a healthcare provider is crucial, especially for those with medical conditions.”
Should You Continue Cold Plunging?
If you’re considering cold plunges, it’s essential to weigh the potential benefits against the risks. Here are a few key takeaways:
- Short-Term Stress Relief: Yes, but the effect may fade within hours.
- Potential Health Risks: Especially for individuals with cardiovascular issues.
- Consult a Doctor: Always seek medical advice before starting cold-water immersion, especially if you have pre-existing health conditions.
Conclusion
While cold plunges can offer temporary stress relief and mental clarity, their long-term benefits remain questionable. The risks, particularly for people with health issues, highlight the importance of a cautious approach. Always consult with a healthcare professional before diving into the trend.
