What are the benefits of using an ice bath tub?
Supports mental health
A few small studies found habitual ice baths had a positive impact on participants’ mental health, such as a study in Metabolites that showed increased feelings of alertness and a decreased sense of distress and anxiety. “Ice baths can help improve mental health by increasing dopamine production,” says Dr. Paulvin. Repeated cold exposure can also reduce oxidative stress to the brain, a condition that happens when your antioxidant levels are low.
Can improve sleep
Cold plunges can help calm your sympathetic nervous system (the network of nerves that helps your body activate its “fight-or-flight” response), in turn, improving sleep, says Dr. Paulvin. “Ice baths stimulate our stress response and recovery process, all of which contribute to a boost in mood and attitude, less fatigue, and better sleep,” he explains. Cooling therapies can also reduce thermal stress, improving sleep quality, according to a study in Frontiers in Sports and Active Living.
Reduces inflammation
Ice baths are also a great way to recover after a workout. Cold exposure decreases inflammation by closing off blood vessels, which creates an anti-inflammatory effect, says Dr. Paulvin. As a result, this can relieve some muscle soreness and swelling associated with a tough workout. Just wait a bit after training if building muscle is your goal. Immediate cold immersion may counteract or reduce muscle gains, according to a study in the Journal of Physiology, says Dr. Paulvin.
Beyond curbing short-term inflammation (and possibly the number one driver behind cold plunging), consistent cold exposure has also been shown to counteract chronic inflammation. The release of anti-inflammatory markers during cold exposure was observed in a study in the International Journal of Hyperthermia, including an increase in the body’s production of adiponectin, an important hormone for preventing insulin resistance, diabetes, and atherosclerosis, according to a study in the International Journal of Circumpolar Health.
Supports immunity
Being immersed in cold water stimulates leukocytes, the white blood cells that help fight off sicknesses, says Dr. Paulvin. Not to mention, reducing inflammation in the body also helps ward off illness, according to the National Institute of Environmental Health Sciences, so it’s a win-win for your immune system.
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