10 Health Benefits of a Polar Plunge and Cold Therapy
An Ancient Practice
Important Things to Know
- Check ahead to see if you need to sign a waiver.
- Never go alone, always bring a friend for safety.
- Lay down a yoga mat to prevent socks, hats, towels, and other items from sticking to the ice.
- Bring a changing robe, like this pink one from Red Paddle, so that you can quickly remove your wet bathing suit and put on dry clothing. Use code “expeditonkristen10” for a 10% discount on Red Paddle’s entire website.
- Start by only staying in for 1-2 minutes and build up your time from there.
- Focus on your breath. Breathe slowly, stay present, and do not panic. Know that you can get out at any time.
- Bring hot cocoa, tea, or coffee in a thermos to sip after you are done and trying to warm up again.
- Wear neoprene socks to keep feet warm, or rubber soled sandals so you don’t have to walk directly on the ice.
- Make sure your gloves or mittens are waterproof!
1. Socializing with Friends in Nature
Fewer things are better for our minds, hearts, and souls than spending time outside with friends. Sometimes just five minutes of sunshine on a cold February day can make a huge difference, especially when you’re laughing and chatting with good company.
2. Improves Mental Health
Depression is a mental disorder that affects one out of five adults. While cold therapy can’t cure clinically diagnosed depression, it does send a jolt of electrical impulses to the brain, which can trigger “happy” hormones.
3. Reduces Inflammation
Cold exposure can help reduce inflammation in the same way that putting a cold pack on an injury can reduce swelling. This is one of the many reasons why polar plunges are popular with athletes.
4. Boosts the Immune System
Polar plunges can help our bodies produce stronger anti-inflammatory responses, reducing the frequency and severity of being infected with colds and diseases.
5. Increases Energy
Polar plunges can increase energy by stimulating our heart rate, respiration rate and oxygen levels. These can all lead to an increase in energy and alertness.
6. Increased Blood Circulation
Proper blood circulation is critical for a strong immune system and healthy heart. Cold exposure enhances cardiovascular health, which helps promote healthy hearts and immune systems.
7. Reduces Stress
Cold exposure stimulates the Vagus nerve which lowers the heart rate and reduces stress hormones. Additionally, cold therapy increases the production of endorphins and dopamine.
8. Nourishes Hair and Skin
Cold therapy tightens skins and reduces the size of pores. Cold exposure can also benefit our hair follicles making hair thicker and healthier.
9. Increases Lung Function
Lung function can be improved by the deep (and involuntary) breathing that happens when you’re practicing cold therapy. For me personally, I have to focus on deep, slow breaths in order to mentally work through the discomfort.
10. Improves Sleep
While the mind and body are stimulated during the cold exposure experience, the Vagus nerve is no longer stimulated once you warm up. This can lead to feelings of peace and calmness.
Embrace Winter
Winter in Minnesota can be challenging. Finding unique and seasonal activities like cold exposure can be incredibly beneficial for our mental and physical health. For the changing robe pictured above, check out redpaddle.com and use code “expeditionkristen10” for a 10% discount on the entire website. For additional ideas on embracing winter, check out my blog posts on 26 things to do for winter in Minnesota, top 5 Minnesota winter destinations, and 9 reasons to visit Crosby, Minnesota during winter.
One Comment
Ella
This is such a practical guide for anyone looking to start their cold therapy journey safely! Most people focus on the chill, but your tips about laying down a yoga mat and using waterproof mittens are game-changers for a smooth experience. It’s so important to remember that a cold plunge should never be done alone. Taking those first 1-2 minutes to focus on your breath really helps in staying present and avoiding the initial panic.