Benefits of Ice Bath

Benefits of Ice Bath

Hello Friends! You probably like to either start your day or end it with a warm, relaxing shower. Emphasis on “warm”- nobody likes to shower cold. In fact, the last thing you’d probably want to do instead is jump straight into a bath tub full of frigid ice water. But as it turns out, while ice baths might not be the most pleasant feeling in the world, they could potentially be useful for a number of health-related reasons. And that is topic for today's article. Yes ! We are going to talk about the benefits of ice bath 

Let’s take a look at the benefits of ice bath.

1. Muscle Pain

For proficient competitors and wellness addicts the same, it's normal to see somebody blunge themselves into a cold bath following an exceptional exercise.
For quite a long time, individuals have accepted that a 10 to 15-minute absorb a freezing ice shower is only the thing you have to carry some sweet help to your sore and achy muscles after physical exercise. This activity is commonly referred to as either cold water immersion or cryotherapy. As for whether or not ice baths truly are the best choice for easing muscle pain, well… the jury’s actually out on that one. In 2017, a study was conducted for the Journal of Physiology which seemed to indicate that cold water immersion might not be as useful for sore muscles as we originally thought. The study argues that other cool down activities, such as wrapping up a workout with 10 minutes of low-intensity cardio, might be equally or even more useful for recovery after an intense exercise session. That’s not to say that ice baths have nouse at all in this department; experts such as orthopedic surgeon Dr. A. Brion Gardner and Yorkville Sports Medicine Clinic director Dr. Thanu Jey both stick to the claim that evidence still suggests ice baths are a good choice of post-workout activity for athletes. Another counter-argument to consider is that the 2017 study only features male participants between the ages of 19 and 24 who spent 2 to 3 days a week on resistance training. Therefore, it’s possible that researchers will need a larger, more varied group in order to get conclusive evidence to debunk ice baths as an effective cooldown activity. So if you’re worried that you just filled your bathtub with ice cubes for no good reason, then have no fear; because you have seen the first benefit of ice bath and evidence still seems to be mostly pointed in favour of ice baths.

2. Your Nervous System

The second benefit in the list of benefits of ice bath is strong nervous system. According to Gardner, an ice bath can also bring benefits to your central nervous system. Taking an icy dip every now and then might actually be able to help you sleep better, and as a result, lessen some of the fatigue and other symptoms you might feel as a result of poor sleep hygiene. Additionally, ice baths and the improved sleep habits they provide can also help improve your reaction time, which in turn can help to improve your performance during future workouts as well.

3. Inflammation

While this one is also slightly inconclusive, it has been the orized that lower temperatures after an intense work out can help prevent your muscles from becoming inflamed. This will help you recover faster, and inturn, be more prepared for when you decide to up the number of reps in tomorrow’s session.

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4. Heat and Humidity

Weather conditions can have an effect on your workout performance. According to Gardner, one of the best ways to improve your physical performance on those hot, muggy days is to lower your body’s core temperature by a degree or two. How can you reliably lower your body’s core temperature? You guessed it; it’s ice bath time. The benefits of ice bath is astonishing.

5. Vagus Nerve

The vagus nerve is the longest of the 12 cranial nerves in your body, reaching from the brain stem all the way to the colon. The vagus nerve assists with both your sensory and motor functions., stimulating muscles throughout your body to affect things suchas heart rate and digestion. And  here comes the benefit of ice bath. According to fitness experts such as strengthand conditioning specialist Aurimas Juodka, regular ice baths can help train your vagusnerve, and the nerve’s connection to your parasynthetic nervous system can help you face stressful situations in a more adequate fashion. Apparently, it’s not just your muscles that can benefit from a good workout-- looks like your nerves can get in on the action as well.

6. Mental Health

Speaking of nerves, some research also seems to suggest that an ice bath can also have some positive effects on your mental health. An icy plunge activates your body’s sympathetic nervous system, which sends blood to your brain and core. This, in turn, reduces systemic inflammation, which is considered a contributing factor towards depression. Additionally, the effects of an ice bath can also reduce stress by decreasing the levels of uric acid in your body and increasing your body’s levels of glutathione.

So, now we know that there are at least 6 possible benefits of ice bath every once in a while. But what about the potential risks? After all, plunking yourself into a tub full of freezing water sounds like the kind of thing that would potentially do more harm than good. Fortunately, Gardner assures us that apart from the coldness and discomfort, there’s not too much to worry about unless you have a preexisting medical condition. 

People who suffer from preexisting conditions related to heart disease or high blood pressure are advised to avoid taking ice baths, as the decrease in core temperature constricts your body’s blood vessels and slows blood flow through your cardiovascular system. If you have one or more of these conditions, then the effects of an ice bath could potentially put you at risk of cardiac arrest or stroke. And you will not be able to take the benefits of ice  bath.

Another, more obvious consideration is hypothermia, which can occur if you stay submerged in the ice water for too long. It’s also suggested to avoid ice baths if you have type 1 or 2 diabetes. In such a situation you will not be able to take the benefits of ice bath. According to a 2016 study, both forms of diabetes were found to be associated with a reduced ability to maintain core temperature during extreme temperature changes, which can lead to complications such as the aforementioned hypothermia. 

While the idea of willingly submerging yourself into a body of freezing water might not sound like the ideal way to relax, research related to health and fitness seems to indicate that there are a number of potential benefits to be found in this otherwise uncomfortable activity. As long as you’re aware of any preexisting conditions and your body’s natural limits, a quick icy dip might be just the thing you need in order to round out your regular fitness regimen.

What do you think? Are you already a fan of ice baths. Have you ever experienced these benefits of ice bath. Comment below.

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