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It was an uncharacteristically hot late Spring day in Northern Michigan, especially for 2 people moving a truckload of furniture from a U-Haul into a storage unit. After completing this arduous task, the couple stood on the dock at a nearby beach giggling like a couple of schoolchildren. Hand in hand, they counted to 3 and jumped into an 8’ depth of Lake Michigan water. They emerged simultaneously, laughing and vocalizing “WHEW!” at the shock delivered by the 53 degree water.
The water was so cold that it literally took their breath away. It immediately produced an alert energy and increased mental sharpness.
They climbed out, but began to make their way back into the water from the beach, allowing more time to get accustomed to the cold at each depth until fully immersed once again. Over about 20 minutes, the cold resulted in a distinct relaxation response as their systems were flooded with endorphins (the body’s natural ‘endogenous’ opiates) and dopamine (the body’s neurochemical ‘reward’ hormone).
Shifting Perspective
I have heard and read about the benefits of being in cold water, but never thought it would be something my own body would tolerate. Years of early morning swim practices in childhood and unhappy downhill skiing experiences had discouraged me from subjecting myself to something I viewed as unnecessary and nonsensical at best. But the above-described day my husband and I plunged into Lake Michigan, my views on this began to change.
I am always interested in the ways we are resourced for good health by Mother Nature herself. From understanding circadian rhythms to grounding and being barefoot to the need to balance the body’s energy systems, I study ways that we can reconnect to our natural world. We are, after all, biopsychosocial occupants of the Earth, whether or not we remember this reality that modern life tends to disregard.
This Really is a Thing!
It has long been a practice for endurance athletes to take an ice bath to reduce inflammation and aid recovery after particularly long or hard training sessions. Indeed, the practice actually dates back to ancient Greece. Wim Hof, a well-known Dutch athlete and speaker, has more recently popularized the practice as a key component in his tripart method to optimize one’s health.
Wim Hof, also known as "The Ice Man"
Increasingly, we are seeing groups of people of all ages and stages getting into cold water as a routine wellness practice. I initially witnessed this in my new hometown of Marquette, MI. During my first visit to Marquette, I was stunned to see a man walking up from a beach wrapped in a wool blanket after climbing out of Lake Superior – in December! More recently, another, much older man, upon emerging from the water, shared with me that he goes for a dip every day, even in December.
Health Benefits
As previously mentioned, cold water reduces inflammation and may aid in recovery after long or hard bouts of physical activity, for endurance activities in particular. I have experienced firsthand the mental health benefits of cold water immersion.
Some other potential health benefits are as follows:
- Improvements in energy
- Tones the nervous system
- Better sleep
- Improved heart health
- Decrease in pain
- Better insulin sensitivity
- Stronger immune system
- Improved metabolism, helping the body to burn more visceral fat
Practical Tips
It is not necessary to plunge into Scandinavian or the sometimes frigid Great Lake waters to apply the practice of cold water exposure in your own life.
Here are a few examples of a reasonable starting place:
- Turn the water on cold for the last 10 seconds of a shower.
- Wade in ankle-deep water at a beach or in a stream.
- Get into a natural body of water or swimming pool partially submerged e.g., up to your knees or hips.
- Take a cool but not cold bath.
You can work your way up to a more challenging regime over time, as you would with a resistance training program.
Plunge Safely
While there is some variation among experts’ opinions regarding the safe implementation of cold water exposure, a few general themes are clear.
- Start slowly. Allow the body to adapt through short, frequent, appropriate sessions over time.
- Avoid plunging alone. Having someone present is an easy safeguard. Make sure they understand a little about cold water exposure including risks, warning signs, and a plan for safety.
- Plunge into water temperatures of 50 degrees and above, and much warmer than that as needed for you to acclimate. Most swimming pools are in the 80+ degree range.
- Target around 3-5 minutes for a true cold plunge. Usually, if the water isn't too cold and you are moving around, you may be able to work up to 10-20+ minutes.
- Know your body’s limits. Too sudden and great a shock can cause hyperventilation and muscle cramps. Staying in too long can result in hypothermia and frostbite.
Contraindications
Not everyone should engage in this practice. Harvard vascular surgeon Richard Powell, MD asserts that cold water exposure is generally safe for those who are reasonably fit and have no history of arrhythmias, high blood pressure, diabetes, poor circulation or heart problems. Raynaud’s syndrome, a condition that causes decreased circulation to the fingers, would also be a contraindication.
This article from the American Heart Association provides a more thorough explanation of the risks of cold water exposure, particularly for those with certain health conditions, and how to mitigate these risks:
Use common sense with this as you would with anything else. If you have a health condition, it is always a good idea to consult with your doctor before engaging in this new practice. Perhaps there are modifications to cold water exposure that would make it safer and/or health-promoting for you.
Back to Nature
Summertime in Michigan’s Upper Peninsula provides ample opportunity for my family to take advantage of cold water exposure. Marquette sits right on the shores of Lake Superior, the largest and deepest of the Great Lakes. The water temperature presently ranges in the low 60’s.
A Lake Superior beach
People can frequently be seen swimming or doing a cold dip in the lake. Some sit in or stroll through the water, almost meditatively examining the beautiful stones to be found along the entire shoreline. These are normal practices for these folks, as it is becoming for us as a part of this environmentally conscious community.
The family member who might enjoy this the most is our goldendoodle dog, Rusty. He joyfully frolics and bounds through the water, reminding me of just how much we can learn from our pets.
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