Cold plunges: Anti-aging, mood-boosting miracle or bogus trend? Here’s what you need to know
Cold plunging—the practice of immersing yourself in cold water—has become a widely popular wellness practice in recent years. But, does it actually deliver the promised benefits? We chatted with Dr. Frank Lipman, MD, chief medical officer at THE WELL, for the scoop on all things cold plunges. Keep reading to learn what ice baths are, how they affect your body, and their physical and mental health benefits, including the impact on your skin.
What’s a cold plunge?
In short, cold plunging is the practice of submerging your body in a tub of ice-cold water for a short duration to reap various health benefits. Dr. Lipman emphasizes the importance of listening to your body and not overdoing it as prolonged exposure can lead to hypothermia. Start off slow, he says, with brief 30-second to one minute immersions and then gradually increase the time as your tolerance builds.
Also, Dr. Lipman notes that cold plunges should always be done in a controlled and safe environment and be sure to discuss it with your doctor first, particularly if you have high blood pressure, breathing issues or are pregnant.
Physical health benefits
Anti-aging is one of the biggest health benefits of cold exposure. “These brief doses of temperature stress stimulate your cells’ ability to repair themselves, promoting autophagy, the body’s self-cleaning system,” Dr. Lipman explains. “Over the course of a lifetime, your body is continually breaking itself down and building itself back up at the cellular level. Regular shots of cold help make the process more efficient and robust, just what you need to counter the natural wear and tear of aging.” Cold plunging also boosts the immune system, improves sleep quality and increases fat burning as it causes the body to shiver and burn fat cells for fuel to keep warm.
Mental health benefits
In addition to elevating physical well-being, cold plunging also provides mental health benefits. “For those struggling with mental health issues like anxiety or depression, cold exposure can boost mood by triggering the release of the body’s feel-good endorphins,” Dr. Lipman explains. “Additionally, cold exposure reduces inflammation throughout the body. Studies show a correlation between higher levels of inflammation and depression, so the less inflammation the body has to deal with, the better your mood will likely be. Cold therapy also helps people build mental resilience,” Dr. Lipman adds.
Skin health benefits
Immersing yourself in cold water can also improve your skin’s appearance. Here’s how: “With the stimulation of cellular repair, cellular turnover can improve skin texture and appearance, contributing to a more youthful and healthy look, and helps reduce the signs of aging,” Dr. Lipman says. Cold exposure also helps reduce inflammation in the body, which can benefit people who deal with acne, redness or skin irritation, he adds.
Furthermore, Dr. Lipman notes that endorphins are released during cold exposure which can not only boost mood but also indirectly benefit skin health as reduced stress levels are often associated with clearer, healthier skin.
The takeaway
Incorporating cold plunges into your routine can offer many benefits for both your physical and mental health, as well as improving your skin. So whether you’re looking to combat aging, boost your mood or enhance your complexion, this invigorating practice is worth exploring.
The views expressed in this article do not necessarily represent the views of Murad, and are for informational purposes only, even if the advice of physicians and medical practitioners are included. This article is not a substitute for professional medical advice, diagnosis or treatment, and should not be considered specific medical advice.
