Ice bath: The cold truth that plummeted that morning

The latest research on cold water immersion reveals the complexity of benefits and risks, and challenges some popular propositions while verifying others. A comprehensive study of the University of South Australia analyzes data in 11 studies with more than 3,000 participants, indicating that ice bath and cold shower may help reduce stress and sleep, but may temporarily increase inflammation.

Tara Cain, researcher of Unisa, explained: “In sports environment, the immersive of cold water has been widely used to help athletes recover, but although it is getting more and more in the health and well -being circle circle Popularity, but little impact on the impact on ordinary people. “

This research is crucial, because on Amazon, the sales of ice baths from less than 1,000 to more than 90,000, which reflects the surge in consumers’ interest in consumers, although it scientifically understand their influences Essence

The focus of the study is to immerse in water through ice bath or cold shower between 10-15 degrees Celsius (50-59 ° F). One of the most important discoveries is that the level of pressure 12 hours after exposure is significantly reduced, although these benefits have not appeared immediately.

Perhaps the most surprising thing is that researchers have found that cold exposure will initially increase inflammation in the body. “At first glance, this seems to be contradictory, because we know that elite athletes often use ice baths to reduce inflammation and muscle soreness after exercise,” said Dr. Ben Singh in UNISA. He explained: “The immediately peak of inflammation is a response to the human body as a source of stress. It helps the body to adapt and recover, and it will cause muscle damage before exercise to make muscles stronger.”

The study revealed some hopeful practical benefits. Participants who have regular cold showers have reduced by 29 % at get off work on working days. In addition, the short -term cold shower reported the quality of life with a slightly higher quality of life, although these improvements disappeared three months later.

The quality of sleep also shows the improvement of participants using cold water. Although this discovery is limited to male subjects, this highlights the significant gap in research-most research only pays attention to men, and how to respond to how women may expose to cold exposure There are differences.

Cain emphasized: “Whether you are an elite athlete or a healthy seeker every day-important thing is to understand the impact of your physical experience.” She pointed out that the current evidence does not clearly indicate who may benefit the most, or immerse in cold water in cold water, or immerse cold water in cold water What may be the ideal method.

Researchers recommend cautiously, especially those who have increased cold plunge in health, especially those who have a health status. Dr. Singh warned: “Patients with health should participate in the experience of cold water, because the initial inflammation may adversely affect health.”

The research team emphasized that more long -term research is needed, especially among different people to fully understand the lasting impact and practical application of this increasingly popular health practice. Although the current evidence shows the potential benefits for stress management and general well -being, the high dependence nature of these effects indicates that time and appropriate solutions may be crucial to the results of the expected expected.

These findings were published in PLOS One on January 29, 2025, which is part of the system evaluation and charm analysis funded by the future fund -funded by medical research.