Cold therapy “light”: How to get in on the benefits of cold exposure (without moving to Alaska)

When you have a sore back or pulled muscle, there’s a reason you reach for an ice pack. Cold restricts blood vessels, numbs pain or discomfort, and helps reduce inflammation. But icing has become more of a trend later, evolving into cold exposure therapy. With this practice, you immerse yourself into cold water (sometimes as cold as 41°F or 5°C) to reap the total-body benefits. This can range from boosting your immune system to helping your muscles recover from a tough workout.

But there may be other benefits cold exposure therapy provides --- many of them unexpected. Read on to learn how your body responds to cold, and what it means for your wellbeing. 

Think of cold exposure therapy like a big ice pack for your entire body. Except instead of targeting one isolated area, you’re hitting everything at once. Sometimes this is referred to as cryotherapy - and there are a number of ways to do it. Ice baths, cold water, even entering a chamber of subzero air for two to four minutes (though there are some risks associated with this, per the American Academy of Dermatology Association).

When you submerge yourself into cold  it - blood vessels constrict, which improves circulation. On top of regulating blood flow, what are the other potential uses of cold therapy?

Some studies show an association between cold exposure and a boost in the brain’s “feel-good” chemicals. One study found that immersion in water that’s 57 degrees significantly raised people’s blood levels of the noradrenaline and dopamine. Higher levels of the neurotransmitters noradrenaline are associated with reduced inflammation, while dopamine is a hormone that’s an important part of your brain’s reward system.

More evidence about the potential for cold to lead to a mood boost: Subjects in one study who took cold showers twice a day felt relief from depressive symptoms (though it’s important to note that none of the subjects had diagnosed depression). Researchers believe that cold exposure activates the sympathetic nervous system - which connects organs to the brain. Noradrenaline is linked to concentration, alertness, and motivation, while beta-endorphins help release gamma-aminobutyric acid (GABA), the neurotransmitter that helps influence dopamine activity in the brain.

For conditions such as chronic fatigue syndrome (CFS), research shows that cold showers as a means of cold exposure therapy may ease symptoms. It’s thought that cold temperatures can help alleviate physical symptoms such as muscle pain or soreness that often affect those with CFS.

There hasn’t been a lot of medical literature looking at the relationship between sleep and cold exposure therapy, however if you’re an avid exerciser an important correlation might be made depending on when you exercise and your testosterone levels. For example, physical activity can spike testosterone levels, and as a means to stabilize them cold water therapy may be beneficial in decreasing them to normal levels. Particularly if you’re a night exerciser, a cold shower after could help you log more sleep at night.

If cold therapy is something you’re considering for help with an ailment or symptom, figuring out why they are occuring in the first place is important. If you’re unsure where to start, but want to stop guessing what your problem might be, take the Base quiz. You’ll be directed to the best at-home testing plan for you. And once you receive your lab results, you’ll get in-app recommendations on how to improve symptoms like fatigue, bloat, low libido, and more. Ice therapy optional.