Proselytizing the Cold Plunge: The new feel good must-do
by Terese Schlachter
Every morning, Jim, a 71-year-old martial arts expert, gets out of bed and heads to the patio in the back of his Pennsylvania home, where he steps into a horse trough brimming with freezing cold water. Sometimes he has to break a thin layer of ice to get in.
“It feels like three cups of coffee, without the jitters,” he says. “It’s invigorating. I can’t put my finger on it, but it’s a real thing.”
Cold plunging is no longer a one-off fundraising experience. It’s surging across the country as a supposed way to relieve inflammation, boost metabolism and even treat anxiety and depression. It’s important to note that there’s not much actual medical research supporting those claims. Most of the evidence is anecdotal.
What science does know is that immersion in very cold water produces a physiological reaction—the body is shocked. The heart rate increases, blood pressure rises, and the sympathetic nervous system kicks in, triggering the flight or fight response.
“It’s very hard to not get out of the water for thirty seconds,” says Wim Hoff, of novice plungers. Hoff, also known as the Iceman, is renowned for his ability to withstand extreme cold for long periods of time. He and other experts recommend deep breathing to help regulate your system before and during your plunge.
“The first time you do it your body screams at you that you are killing yourself,” says Jim, who’s been an intense athlete all his life. (Also noteworthy, Jim does not have horses. Rather than spending as much as $20,000 for a cold plunge pool, he chose to devote $120 for a metal bin.) “It’s painful. It feels more dangerous than it actually is.”
So why put yourself through that? Why not just scare yourself nearly to death by watching a horror movie from the comfort of your couch?
“Plunging makes my old injuries feel better,” he says. He’s had three back surgeries, and several knee and shoulder operations. “It makes me feel awake, fully engaged, fully alive.”
Immersion in water is known to reduce inflammation, due to hydrostatic pressure on the body. Some experts say cold water exposure consistently helps overcome soreness.
Francoise Haman, a professor at the University of Ottawa, says there is some evidence that cold plunging stimulates the metabolic system, helping to regulate blood sugar. They key is in the shiver. “You’re activating your muscles through shivering…simulating exercise.” The benefits can be seen 24 -48 hours post-plunge. While it’s not noted to aid in weight loss, it’s possibly helpful in treating Type 2 Diabetes.
Dr. Mark Harper, MD, PhD, is an anesthetist and researcher based at Sussex University Hospitals in the UK. In his book, Chill, The Cold Water Swim Cure, (2022, Chronicle Books) he writes that cold water swimming is the prescription for everything from chronic pain and arthritis to post traumatic stress disorder, depression and anxiety. It has to do, again, with the body’s stress response to the cold water. As we immerse ourselves, Harper says, the blood vessels that run in our skin completely shut down. Due to the secretion of adrenaline and noradrenaline into the blood stream, the heart rate accelerates, and the blood pressure rises. The sudden shock also stimulates a gasp, followed by continued rapid breathing. Sound fun so far? Harper says, “Hard as it is to believe, all of this stress can be good for you…there is no doubt that it produces a tremendous feeling of energy and well-being…[and an] undeniable sense of rejuvenation and unwavering vigor.” In his book he shares anecdotes from once-dip-averse patients and friends who quickly incorporated cold water swimming into their daily or weekly wellness practices.
Still, there are cautions. People with known heart conditions are discouraged from dipping. And don’t stay in the frigid water for more than a few minutes.
Here are a few measures to take before plunging.
1. Before you get in, know how you are getting out
2. Warm up before you get in.
3. Get your body in before your head.
4. Focus on your breathing.
5. Get out, get dry and get warm.
6. Better together- swim with a friend.
-Dr. Mark Harper in Chill
Your friends Terese and Traci will be cold plunging four times in April, increasing the length of exposure (and apparently, the euphoria) with each dip. Join us on Mondays and Thursdays in early April: that’s April 7, 10, 14 and 17 at 5:30pm on the beach at Sylvan Shores. Sign up HERE. Dress warmly and watch this space for updates!
