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The flow of doing “Cold Plunge” or soaking in very cold water 10-15 ° C to stimulate the body to be strong. Is gaining popularity from health lines abroad Some doctors and experts consider Cold Plunge to have health benefits. reduces inflammation increase blood circulation improve immunity reduce muscle pain Reduce cortisol levels, etc., while medical centers, heart associations, physical therapists, another group that It does more harm than good. especially those with congenital disease Because it may cause shock from extreme cold.
care flowhealthin a strange way always present some are reliable But some methods can be a scam. and did not improve health The latest..the trend of making “Cold PlungeorSoak in cold water at a temperature of 10-15 °C to stimulate the immune system to strengthen the body It is gaining immense popularity overseas.
What is Cold Plunge?
Data from HoneHealth reports that doing Cold Plunge or Cold Plunging is immersing in very cold water or ice water. with a temperature between 10-15 degrees Celsius for about 4-20 minutes, depending on the physical condition of each person But at first it should be done in a short time. Just a few minutes is enough, maybe 2-5 times a week.
Dr. Tracy L. Saslow, a sports medicine physician in Los Angeles, California, recommends the procedure. Cold Plunge added that after coming out of the ice bath Don’t be in a hurry to take a hot shower. But immediately remove wet clothes. Dry yourself and put on dry clothes. and make the body gradually Warm up by sipping a hot drink. However, taking a warm shower too quickly after exposure to cold temperatures. will cause the blood vessels to expand rapidly and may lose consciousness
Dr. Peter Attia, longevity specialist Explaining the health benefits of Cold Plunge reduce the risk of illness help longevity Some research suggests benefits of this therapy, such as sitting in an ice bath, may help reduce inflammation. increase blood flow improve immunity and reduces muscle pain It may also lower cortisol levels. which is a hormone that stimulates stress in the body
While there are benefits, they also come with risks. therefore not suitable for everyone
Jaclyn Cunningham, assistant athletic coach The Ohio State University has a word of warning that for beginners, don’t immerse your whole body in cold water. Don’t force yourself to do too much. Start by dipping just your feet. If you can stand it, slowly bend your knees down to your legs. Then it dips down to the hips and chest. so that the body can adjust the temperature slowly
It is not recommended to do cold plunges before exercise. But it’s better to do it after exercising. Because if done before exercising, it will slow down the body movement. limited use of muscles therefore not fully benefiting. In addition, immersing in very cold water is risky. Do not soak for more than 15-20 minutes because of the risk of shock. Especially those who have heart problems should not do it.
According to the University of Utah Health Academic Medical Center, cold plunges have been used in health care for centuries. but the main purpose Will focus on the treatment and rehabilitation of sports only. It’s a method used in the industry. “Sports medicine,” which is usually done after exercise. to reduce inflammation and stop muscle pain
but now found Cold Plunge It is a hot new trend among health lovers. It is believed thatSoak in cold waterOrganized to help improve the immune system and cardiovascular health. But there is little medical evidence to support it. Also, plunging suddenly into icy water can be dangerous.
“When one’s body is exposed to extreme cold, It will inhibit the formation of lactic acid. constricted blood vessels Thereby reducing muscle pain and inflammation. But icy water baths are not for everyone. And it is not recommended to do this without consulting a doctor. It can be dangerous,” explains Associate Professor Brianna Howard, Department of Physical Therapy and Sports Training at the University of Utah.
“Soaking in cold water” heat leaves the body 25 times faster than air!
The American Heart Association He issued a warning to the public in the same direction that immersion in extremely cold water would shock the body. This may cause more harm than good. Sudden immersion in water with a temperature below 15 degrees Celsius. can kill people in less than a minute
“Cold shock can be dangerous. Whether or not cold plunges are beneficial to health is unknown. There’s no definitive evidence yet, but one thing’s for sure: it will drown you in seconds. Extreme cold causes the heart to work harder, the brain thinks slower, and moves slower. Cold water carries heat away from the body 25 times faster than air,” said Dr. George Plutzkie, M.D., director of the Division of Preventive Cardiology at Brigham and Women’s Hospital in Boston.
while Lee Hill, exercise scientist And a doctoral researcher at the McGill University Health Center Research Institute in Canada, says immersion in cold water requires expert supervision. Don’t do it alone and must comply with various safety measures Because immersing the whole body in cold water is the most dangerous in the first 10 seconds – 1 minute for those who are not familiar with the impact of cold water. It can be incredibly risky.
read here All health lovers will probably have the answer that If you want to try Cold Plunge, you should always consult with your doctor first. and should not be done alone Must always be accompanied by a specialist for maximum safety.
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refer : Honehealth, Healthcare, Heart.org
2023-09-07 09:32:00
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