Cold Water Swims Bring Many Health Benefits

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Cold Water Swims Bring Many Health Benefits

New research out of Norway appears to confirm what Thomas and his fellow Polar Bears have long believed to be true.

A systematic review of 104 studies, by researchers from UiT The Arctic University of Norway and from the University Hospital of North Norway, found strong evidence that cold-water swims and therapies based on them offer significant physical and mental health benefits.

Taking a dip in icy-cold water cuts “bad” body fat in men, according to the analysis published in the peer-reviewed International Journal of Circumpolar Health. It also boosts the development of “good” fat that helps burn calories and combats obesity, cardiovascular disease and diabetes, the authors concluded.

Cold-water swims and therapies have been practiced for centuries in many countries with colder winter climates. 

“Ice swimming,” where the frozen ice over a lake or pond has been removed to expose the water below, is so common that global organizations have sprung up around the practice: the International Ice Swimming Association and the International Winter Swimming Association.

Ice swimmers typically take the plunge into waters that are under 50° F and may even be near or just below freezing temperatures, Mercer’s team reports.

Many people who engage in these activities say they believe the practice has helped them lose weight, have better mental health (and less depression), improve their immune system function, boost their circulation, and even increase their libido, among other benefits.

Among their findings:

  • Some studies showed solid evidence that cold-water swimmers often experience significant improvements in overall cardiovascular health. 

  • Cold-water immersion triggers a “shock response” that stresses the cardiovascular system and elevates the heart rate — a chief goal of high-intensity heart-healthy exercise. 

  • Ice baths and other hydrotherapies can reduce cholesterol, boost the immune system, help treat autoimmune inflammation, ease pain and speed recovery from sports injuries.

  • Cold-water swimming boosts the body’s stores of so-called “brown adipose tissue” (BAT), a type of “good” body fat activated by low temperatures. BAT burns calories to maintain body heat, which can lead to weight loss, unlike “bad” white fat which stores energy and hikes obesity risks.

  • Exposure to cold water or air boosts BAT’s production of adiponectin, a protein that helps protect against insulin resistance, diabetes and other diseases. 

  • Cold-water immersions greatly increase insulin sensitivity and decrease insulin concentrations. This is true for both inexperienced and experienced swimmers. 

  • Winter-weather swimmers typically describe feeling “joyful” in the water, suggesting the practice has “a positive effect on mental health and brain development.”

Sources:

Dennis Thomas, president, Coney Island Polar Bear Club. 

James Mercer, PhD, thermal physiology specialist, UiT The Arctic University of Norway.

International Journal of Circumpolar Health: “Health effects of voluntary exposure to cold water — a continuing subject of debate.”

Amanda Alexander, ND, associate professor of naturopathic medicine, Sonoran University of Health Sciences, Tempe, AZ. 

Taylor & Francis Group: “An icy swim may cut ‘bad’ body fat, but further health benefits unclear — review of current science suggests.”

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