THE BENEFITS OF COLD WATER THERAPY

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In the heart of the British countryside, surrounded by icy lakes and rivers, lies a natural therapy that might surprise you – cold plunges. While the idea of immersing yourself in cold water may seem daunting, there’s fascinating scientific research suggesting that this chilling experience can offer significant benefits for your mood and cognition. With cold plunges you can set up in your garden, you do not have to find your local stream or river to lie in anymore!

In this article, we’ll dive into the science of cold exposure, its effects on mood and cognition, and the intriguing link between the gut microbiome and the brain, known as the gut-brain axis.

Cold Exposure and Mood

Let’s begin with the immediate effects of cold exposure on your mood. When you take the plunge into cold water, your body responds by releasing endorphins, those natural feel-good chemicals that can instantly boost your mood. Many cold water enthusiasts report feeling more alert, positive, and invigorated after a cold dip. But the science goes even deeper.

Norepinephrine, a neurotransmitter associated with focus, attention, and mood, plays a key role in the mood-enhancing effects of cold exposure. When you expose your body to cold, there’s a robust release of norepinephrine into your bloodstream and brain. Lower levels of norepinephrine are associated with inattention, decreased focus, low energy, and poor mood. So, it’s no wonder that cold exposure, with its norepinephrine boost, can improve your mental state.

Cold Exposure and Cognition

Beyond mood, cold exposure also appears to have a positive impact on cognitive function. The increased blood flow to your brain and the release of norepinephrine can enhance mental clarity and focus. Some studies even suggest that regular cold exposure may decrease depression and protect against neurodegenerative diseases.

Beyond mood, cold exposure also appears to have a positive impact on cognitive function. The increased blood flow to your brain and the release of norepinephrine can enhance mental clarity and focus. Some studies even suggest that regular cold exposure may decrease depression and protect against neurodegenerative diseases.

The Gut-Brain Axis and Microbiome

Now, let’s explore the fascinating connection between cold exposure, the gut microbiome, and the gut-brain axis. Your microbiome consists of the trillions of microorganisms living inside and on your body. Recent studies, primarily conducted on mice, suggest that cold exposure can alter the composition and activity of the gut microbiome, which, in turn, may have several positive effects.

When mice are exposed to cold, their gut microbiota changes to support processes like thermogenesis (heat production within the body). This change involves an increase in the uptake of carbohydrates and lipoprotein-derived triglycerides. Interestingly, mice lacking a healthy gut microbiome experience impaired thermogenesis and decreased insulin sensitivity.

The gut-brain axis is a two-way communication system between the gut and the brain, involving hormonal, neural, and immunological pathways. The gut is sometimes referred to as the “second brain” because it produces neurotransmitters like serotonin, which influence your mood and communicate with your brain through the vagus nerve.

Cold Exposure’s Impact on the Microbiome

The exact mechanisms behind how cold exposure affects the gut microbiome are still under investigation. However, it’s clear that there is a link. Stress responses triggered by cold exposure may lead to changes in gut bacteria, ultimately affecting the gut-brain axis. While more research is needed to fully understand this connection in humans, it’s an intriguing area of study.

Conclusion

So cold exposure, especially outside, provides a unique blend of natural therapy and science. The release of endorphins, increased norepinephrine levels, and potential changes in the gut microbiome contribute to improved mood and cognition.

While the science is still unfolding, there’s compelling evidence to suggest that incorporating cold plunges into your routine could be a refreshing way to support your mental well-being. So, if you’re seeking a natural and invigorating way to enhance your mood and cognition, consider embracing the chill of cold plunges in your house or ideally outside to get that morning sunshine for even more health benefits!

References:

Montet, Xavier; Seimbille, Yann; Hapfelmeier, Siegfried; Trajkovski, Mirko; Zamboni, Nicola; Chevalier, Claire, et al. (2015). Gut Microbiota Orchestrates Energy Homeostasis During Cold Cell 163, 6.

Franke, Andre; Rühlemann, Malte Christoph; Heeren, Joerg; Heinsen, Femke-Anouska; Evangelakos, Ioannis; Schlein, Christian, et al. (2017). Cold-induced Conversion Of Cholesterol To Bile Acids In Mice Shapes The Gut Microbiome And Promotes Adaptive Thermogenesis Nature Medicine 23, 7.

https://www.foundmyfitness.com/topics/cold-exposure-therapy#bibid-c19305cccc91b538643e8e5cd8fef59a

Massey, Heather; Tipton, Mike; Van Tulleken, Christoffer; Harper, C Mark (2018). Open Water Swimming As A Treatment For Major Depressive Disorder BMJ Case Reports.

Shelton, Richard C. (2018). Serotonin And Norepinephrine Reuptake Inhibitors Antidepressants Handbook Of Experimental Pharmacology.

Bastide, Amandine; Mallucci, Giovanna; Peretti, Diego; Radford, Helois; Verity, Nicholas; Martin, Maria Guerra, et al. (2015). RBM3 Mediates Structural Plasticity And Protective Effects Of Cooling In Neurodegeneration Nature 518, 7538.