Health Benefits of cold water swimming
Cold water swimming is becoming more and more popular around the world. It helps people reduce pain, improve overall well-being and meet new friends. However, we shouldn’t forget about risks associated with exposure to cold water. In this article you will find essential information about this activity, especially the health benefits of cold water swimming.
IN THIS ARTICLE
1. What Is cold water swimming?
Cold water swimming is activity of swimming or immersing oneself in cold water. It is popular in northern parts of the world such as Russia and the Baltic countries.
People start swimming in late autumn or winter. It is common to use open waters like lakes or seas but outdor swimming pools are also used.
People around the world celebrate New Year by jumping into lakes or rivers. On the other hand in Russia followers of Eastern Ortodox Christianity celebrate baptism of Jesus by immersing in cold water. Members of swimming clubs also gather to spend time in cold water together.
2. Benefits of Cold water swimming
mOOD IMPROVEMENT
Scientists have found that cold water swimming has a positive effect on mood. People who swim in cold water throughout the entire winter season:
feel more brisk and vigorous
improve their overall well-being
decrease tiredness and fatigue
experience less negative mood states
Scientists have found mechanisms that improve mood after cold water swimming. Cold water induces stress, and in response, the body produces noradrenaline. This hormone influence mood, memory and attention. Adaptation to cold increases resistance to other types of stress. [1]
DEPRESSION SYMPTOMPS
Swimming in cold water activates sympathetic nervous system. The body releases higher dose of beta-endorphin. This neuropeptide is part of body pain-relieving system. It enhances mood and decrease pain.
In the long term, regular release of beta-endorphine can mitigate symptomps of depression. [2]
Find out how to release more endorphin by using acupressure mat.
PAIN RELIEVE
In one study people who swam four times a week in cold water experienced pain relief from:
Asthma
Rheumatoid arthiris
Fibromyalgia
Hypothyrodism
Participant reported great pain relief after 4 months of cold water swimming. They improved their quality of life and overall well-being. Exposure to cold helped them to mitigate pain and negative effects of their conditions. Cold water swimming also reduced tiredness and fatigue. [1]
ANTIOXIDATIVE PROPERTIES
In the modern world, people expose themselves to fewer stimuli. Exposure to physical activity or changes in temperature is less fequent than before. It is the reasons why our bodies are weaker. However, you can change it by swimming in cold water.
Cold is a stress factor for the body. It causes damage on cellular level in process called oxidative stress. However scientists have found that moderate exposure to cold harden body. Participants in one study experienced 40% fewer upper respiratory tract diseases. [3]
Swimming in cold water increase level of biomarkers like:
- GSH
- SOD
- Cat
Higher level of these markers indicate that body is fighting oxidative stress. Strenghten your body with cold water swimming.
MENTAL ASPECT
There are many benefits of cold water swimming but mental aspect
is particulary important. Exposure to cold water helps reduce anxiety, stress and fear. It makes you a stronger person in mental sphere.
Our mental health is just as important as our physical health.
Our mood influences on processes inside body, such as hormon secretion. Overcoming barriers increases our self-esteem. Immersion in cold water helps break down one of these barriers.
BROWN FAT
Brown fat is a type of fat abundant in mitochondrions. These small parts of cells produce energy for body. As we age, we have less brown fat. It has negative effects on us because brown fat plays role in:
energy production
energy storage
regulation of blood sugar and insulin
heat production
The good news is that you can increase amount of brown fat. Scientists have found that short exposure to stress, such as cold water swimming is a great way to grow more brown fat. [4]
IMPROVE INSULIN SENSITIVITY
Insulin resistance and type 2 diabetes are among most common disorders today. They decrease life quality of patients. However, studies show that cold water swimming can help.
In one study, participants swam in cold water for 6 months. After this period, their insulin resistance decreased, and insulin sensitivity increased. It means they improved hormonal balance. [5]
It is worth mentioning that the effect was observed only in lean people and women. This is because their brown fat is more active than in overweight individuals.
LESS INFECTIONS
Regular cold water swimmers suffer from infections less often. They also experienced fewer, milder and shorter infections. Brief exposure to cold prepare body to fight infections. [6]
3. Risks of cold water swimming
MOST COMMON PROBLEMS
Beside of benefits of cold water swimming, there are also significant risks. Immersion in cold water can induce process in your body such as: [6]
cold shock
increased heart rate and blood pressure
uncontrolled breathing
shivering
All of these responses are upleasant for swimmer. However, they are natural reactions of the body to cold. It is important to monitor your body while spending time in cold water.
Prolonged exposure to cold is dangerous and can be life-threating. Common disease after staying too long in cold water is hypothermia. In extreme cases it can cause a death.
Common symptoms of hypothermia include [7]
confusion
drowsiness
pale and cold skin
slowed breathing or heart rate
lost of coordination
HEART PROBLEMS
It isn’t recommended for people with the following conditions to swim in cold water:
long-QT syndrome
coronary artery disease
myocardial hypertrophy
Immersion in cold water can cause arrhythmia in these individuals.
It is a serious risk that can even lead to death. If you have heart problems, you should choose a different activity.
HORMONES PROBLEMS
Excessive exposure to cold causes chronic stress. Scientists have found that excessive exposure to cold disrupt cortisol cycle. Hormonal inbalance increases the risk of autoimmune diseases. Give yourself time to let your body regenerate.
4. How to prepare?
BEFORE YOU START
Benefits of cold water swimming are enticing but wait a second. Before you start, remember to not underestimate nature. Even a few neglections can cause serious health problems. It is wise to begin with tiny steps method.
TINY STEPS METHOD
To achieve the benefits of cold water swimming, give yourself time. Start accustoming body to cold from early autumn. It will help you be ready for winter.
For your first time, don’t stay in water too long-30 seconds will be great. Before you jump to water, do a short wam-up. Gradually increase your time in water with every session.
Don’t push your boundries too much. Your body enjoys the health benefits of cold water swimming when you stay no longer than 10 minutes.
LISTEN TO YOUR BODY
Cold water swimming has significant risks that need to be mitigated.
The best way to do it is by listening signals that your body sends. Every time you feel that something worrying happens leave water immediately. It is always better to be overly cautious than to face major health problems or death.
It is important to never immerse in cold water alone. To stay safe, always go with partner, friend or parents. If you don’t have someone to join you, consider joining a cold swimming club. These clubs organise meetings where people immerse in cold water together.
It is also a great way to meet new people.
5. GEAR YOU NEED
Cold water swimming isn’t activity that demands from you specialised gear. You need only few essentials that improve your comfort.
Necessary gear you already have at home. All items presented I use personal so they passed a test.
NECCESARY GEAR
Towel
Warm clothes
Flip-Flops
Hot Tea
Swimmers or Swimsuit
Hat or Cap
Gloves