Warming up to cold water bathing

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Berthoud Weekly Surveyor September 30, 2021 Page 15 Warming up to cold water bathing

By Amber IcIver-Traywick

The Surveyor

Cultures around the world have practiced using icy cold water to help heal the body for thousands of years. Today the practice of cold bathing is still going strong as it has become somewhat of a pop culture phenomenon in recent years as more people catch on to the benefits the practice seems to provide.

The basic premise is fairly straightforward. Proponents say that by exposing the body to cold temperatures by either submerging yourself in a cold body of water or just by taking a cold shower that you can improve your physical and mental health.

Although at first it might seem like this alternative therapy is a little out there, there is a growing body of evidence to suggest there is a scientific explanation to many claims practitioners already swear by.

When you expose your body to really cold air or water, blood vessels constrict and your metabolic activity increases. This reduces swelling, tissue breakdown and inflammation. Once your body is no longer in the cold your tissue begins to warm up and the blood flow increases. That works kind of like a flush that sweeps away harmful metabolic waste that your body generates through wear and tear. Additionally, your lymphatic system gets activated and speeds up the elimination of toxins throughout your body. This means your body begins to heal in a supercharged way.

Some people claim they have higher energy levels from the practice and no longer need stimulants like caffeine to wake up or stay alert during the day. Some research has shown that there is an increase in dopamine and norepinephrine, the feel-good chemicals in your brain that also reduce pain and inflammation, after deliberately exposing yourself to freezing temperatures. One study published in the National Library of Medicine found that a short twicedaily cold shower decreased depressive symptoms in participants. A similar case study of a young woman who had experienced anxiety and depression since she was 17 years old had such a dramatic change in her mental health after weekly cold water bathing that over time she was able to stop medica-

tions. There is also some evidence that cold water bathing stimulates the immune system. Something we are all acutely aware of during a pandemic. A study conducted in the Netherlands found that people could voluntarily influence their immune systems by practicing meditation, deep breathing, and cold-water immersion techniques. When participants were exposed to a bacterial infection, their bodies actually produced more anti-inflammatory chemicals and fewer pro-inflammatory cytokines in response to the infection. Incredibly other studies suggest that cold water bathing over an extended period of time boosts the body’s ability to fight cancer. It might even help you to lose some weight. Research from 2009 concluded that brief immersions of around 5 minutes in water less than 59°F increased metabolism. Someone who seems to be the living embodiment of what cold immersion can accomplish is a man named Wim Hof. Among other things, Hof is an extreme athlete who has climbed Mount Kilimanjaro in just a pair of shorts and ran a half marathon above the Arctic Circle barefoot. His techniques of utilizing cold bathing along with breathing techniques (aptly named the Wim Hof Method) are said to connect the body and the mind producing mental endurance and overall health. Hof also spent 112 minutes in an ice tank and came out completely unscathed so he might be on to something. He also claims that cold water immersion for as little as two minutes can in a sense reset the body. The Dutchman says that “the cold is our teacher” and that because you choose to go into a stressful environment consciously that you become the master of your mind. You can read about his techniques in his book titled “The Wim Hof Method” he also has many how-to videos online including multiple TED talks. Aside from mind mastery, you might also see an improvement in your skin, sleep patterns, arthritis pain, lung function, cardiovascular health, and even your libido. There are the more intense individuals who participate in cold bathing by jumping into semi-frozen bodies of water every morning (this can be very dangerous so never do it alone) and others who choose to simply spend a few minutes at the end of their morning shower with only the cold water on. However you might choose to try out the age-old practice the benefits just might make the somewhat uncomfortable experience worth it. Skin cancer still poses a threat in winter

Special to the Surveyor

Skin cancer may be something on the minds of beachgoers and summer revelers frolicking around the pool. After all, when the sun is blazing hot and one’s skin reddens after mere minutes outside, it’s hard to ignore the potential for skin damage. But summer isn’t the only time of year that skin must be protected.

According to the health and wellness resource Cancer Therapy Advisor, ultraviolet radiation is just as dangerous in the winter as it is in the summer, and people should continue to care for and protect their skin as the weather gets colder. In fact, sunscreen is something that should be worn year-round.

Various lifestyle choices increase a person’s risk for skin damage and even skin cancer. • Spending time outdoors in high altitudes: MD Anderson Cancer Centers warns that UV rays are especially intense in higher altitudes. This makes the importance of wearing sunscreen even more vital here in Colorado. The risk for sunburn increases because the thinner atmosphere isn’t able to block many of the sun’s most harmful rays. • Enjoying snow-related activities: Snow reflects up to 80 percent of the sun’s rays. Individuals may not realize that time spent on the slopes can result in sun damage that is just as harmful as that caused after a day at the beach. • Heading out on cloudy days: Fog and clouds will not deter UVA rays from reaching the surface of the Earth. UVA rays, which are present throughout the year, can penetrate fog and clouds and even glass, warns the Skin Cancer Foundation. • Traveling to warm climates in winter: It’s common for people to try to escape the cold and snow by vacationing in tropical locales during the winter. Many may mistakenly think it’s a good idea to use a tanning bed to get a golden glow prior to departing. The Mayo Clinic reports that UV light from tanning beds is 12 times as intense as light emitted by the sun. Couple that with time spent in the tropical sun and severe damage can occur to unprotected skin. Protecting skin from the sun is a year-round endeavor. When thinking about skin damage and skin cancer prevention, do not overlook the lips as well, as the skin on the lips is very sensitive. Use a lip moisturizer with an SPF of at least 15 and sunscreen on the rest of the exposed parts of the body every day.