Cold Therapy and the Thyroid

COLD THERAPY AND THE THYROID

Written by Dr. Jen

Welcome

Over two years ago I started taking cold showers and really enjoyed that. I would also do the yearly polar bear plunge on New Year's Day. This past year I decided to plunge into cold therapy completely! It's so amazing. As an integrative medicine physician and former Hashimoto's patient, I really like to practice what I preach. Science is also very important to me! I am a double board certified physician who spent years practicing in the Emergency Room and most of what I treated was chronic disease! The modern medical model doesn't work! Prevention of disease works! This is why I focus on Integrative Medicine now and enjoy seeing people heal from their disease! Thank you for being here!

In Health,

Dr Jem

TABLE OF CONTENTS Cold therapy and the thyroid

INTRODUCTION

What does it feel like to cold plunge?

WHAT IS COLD THERAPY

Definitions of cold therapy

STUDIES

What does the research show?

Does cold therapy alter our hormones? COLD

THERAPY AND HORMONES

Let's go! Get started on your cold therapy journey SCHEDULE AND JOURNAL

CONCLUSION AND NEXT STEPS

What to do if you are stuck or need motivation.

REFERENCES

What does it feel like?

You step in and feel the cold on your feet. Your body tell you to stop and go back to the warm shore. You keep walking in. You pause, center yourself, take a deep breath and sink down to your neck into the cold water. Your breath quickens and you feel a panicked sensation coming over you. You breath through it, taking slow, calm breaths. Your heart rate which was beating fast, starts to slow. 30 seconds in and your body starts to embrace the cold. You feel uncomfortable but it also feels great.

Focusing on your breath you get to the 3 minute mark. You get out and feel amazing. Your body is shivering and you let your body warm up to room temperature. Your mood is elevated for the next few hours and you can't help but be thinking about your next cold plunge!

The history of cold therapy

There are different types of cold therapy:

Cold showers are an easy way to start out. They aren’t as cold as cold baths with ice and it’s not uniform, however they can still be very effective.

Ice baths are sitting in a bath with ice in them- the temperature usually ranges from 25 - 60 degrees F.

Cold plunge pools are cold therapy pools that have built in filtration and the water is moving which makes the water feel colder. The temperatures range from 39-50 degrees F.

Cryotherapy is a little different as you are exposed to cold air for 3 minutes but to get the benefits of cold therapy you would need to do this multiple times a week.

The benefits of cold therapy

What are the benefits?

(Why the heck do people do this?)

It can help with many things such as reducing inflammation, improve circulation, improve muscles recovery and performance.

Cold exposure causes the prolonged release of dopamine. Dopamine is a chemical responsible for elevating our mood and focus. Norepinephrine is also released.

Improved immune response is another benefit, which is why I am so confused why doctors always look at me like I am crazy when I tell them what I like do in my spare time.

Studies

While CWT (cold water therapy) or CWI (cold water immersion) is used to help muscle recovery some studies have shown that it can influence the anabolic response post lifting session.

It appears as though CWT after aerobic or sprinting could have an antiinflammatory and recovery response but not helpful with power. A 2021 paper in Front Sports Act Living concludes "Lastly, a periodized approach to recovery is proposed, where the use of CWI may be incorporated during competition or intensified training, whilst strategically avoiding periods following training focused on improving muscle strength or hypertrophy."

It is suggested that you would want to practice your CWI before a lifting session where you are focusing on muscle hypertrophy.

A 2019 study in the Journal of Applied Physiology stated "This study adds to existing evidence that post-exercise cold water immersion attenuates muscle fiber growth with resistance training, which is potentially mediated by attenuated post-exercise increases in markers of skeletal muscle anabolism coupled with increased catabolism and suggests that blunted muscle fiber growth with cold water immersion does not necessarily translate to impaired strength development." Basically CWI worsens post exercise skeletal muscle growth but does not necessarily impact strength development. Which as a female I kind of like this! Most studies I found on this subject matter where on men (shocking- not!)

Studies

Another interesting study!

The Effects of Cold Water Immersion and Active Recovery on Molecular Factors That Regulate Growth and Remodeling of Skeletal Muscle After Resistance Exercise- found in a study completed on 9 men who did leg strengthening exercises, then got a muscle biospy (yikes!) Myostatin mRNA and ubiquitin protein expression did not change with CWI. "The present findings suggest that regular cold water immersion attenuates muscle hypertrophy independently of changes in factors that regulate myogenesis, proteolysis and extracellular matrix remodeling in muscle after exercise." If you are trying to build muscle hypertrophy you would want to structure your CWI (cold water immersion) around your lifting schedule. For me, as I am looking to build strength and not as concerned about the hypertrophy- I will cold plunge right after lifting as the studies show it does not affect the strength component. If looking to improve muscle hypertrophy adjust the timing of your cold water therapy.

Studies

What about immune system health?

Studies have shown an increase in T cells which are very important for the immune system to fight infections.

Another study showed cold water swimmers had lower incidence of upper respiratory tract infections compared to their partners. Metabolism benefits are also something to look. A study with non-obese females showed repeated cold water baths significantly increased insulin sensitivity and decreased insulin and leptin concentrations.Reduced glutathione levels were also increased in winter swimmers. Glutathione is what helps your body detoxify.

Uric acid concentrations were found to be decreased in winter swimmers. More on hormones, a study complete mostly on men showed with the norepinephrine there might be a raising of the pain threshold and also increased cold tolerance!

Effects on hormones (including thyroid!)

How does CWI (cold water immersion) affect your hormones? It is a stressor on the body, this is known as hormesis. Hormesis, which is a low-dose stresses that will make your body stronger.The two studies I found both were completed on women and showed no altered secretion of growth hormone, prolactin, thyrotropin, or thyroid hormones. Free T4 and Free T3 hormones were not altered.

CWI does promote positive excretion of neurotransmitters, such as dopamine and norepinephrine.

Another positive effect on hormones is increased BAT (brown adipose tissue) activation which is helpful with metabolism.

This activity is a positive for thyroid patients!

How to get started

What can you do to prepare yourself to take the plunge?

First I would recommend asking a friend to do it with you! For two reasons to keep you motivated and you should never cold plunge alone!

One thing I noticed that was really helpful was controlling my breath and focusing on this. First to start try the 4-7-8 breath technique. You can find this here on my YouTube channel. The other tip I have is I would read scripture and focus on a memory verse while sitting in the cold tub. For longer

How to start

WEEK 1: START BY ENDING YOUR SHOWER ON COLD FOR 30 SECONDS AND INCREASE THE TIME

WEEK 2: CONTINUE TO END YOUR SHOWER ON COLD OR START WITH A COLD SHOWER! LET IT WARM UP, SHOWER AND THEN END ON COLD!

WEEK 3 - 4 : FIND A COLD TUB OR BODY OF WATER! REMEMBER TO HAVE SOMEONE TO COME WITH YOU! GET IT AND START AT 1 MINUTE YOU MIGHT BE ABLE TO STAY IN UP TO 3 MINUTES!

YOU CAN DO TH YOUR BREATH AND I LIKE TO READ S A MEMORY VERSE WHILE I LOOK AR

SCRIPTURE MEMORY VERSE

I CAN DO ALL THINGS THROUGH CHRIST WHO STRENGTHENS ME PHILIPPIANS 4:13

TO DO GOALS

SCRIPTURE MEMORY VERSE

FOR GOD GAVE US A SPIRIT NOT OF FEAR BUT OF POWER AND LOVE AND SELF-CONTROL 2 TIMOTHY 1:7

TO DO GOALS

SCRIPTURE MEMORY VERSE

A MAN'S HEART PLANS HIS COURSE, BUT THE LORD DETERMINES HIS STEPS PROVERBS 16:9

TO DO GOALS

SCRIPTURE MEMORY VERSE

BE ALERT STAND FIRM IN THE FAITH, BE COURAGEOUS BE STRONG DO EVERYTHING IN LOVE 1 CORINTHIANS 16:13

SCRIPTURE MEMORY VERSE

Congratulations on starting your cold therapy!

It's so much fun right? Great work- keep it up! What are the goals

11 minutes of cold a week. This can look like 3 minutes 4 day a week. Or 2 minutes 6 days a week.

If you are looking for heat benefits- you want to have 1 hour of heat per week. Usually spaced our between 3 sessions. Remember to end on cold! (The Søeberg Principle)

Now enjoy the benefits! I remember loving how I felt during the winter doing the cold therapy- there is just something about cold water immersion! I really did notice the fat burning effects too- bonus!

Thyroid Small Group Coaching

If you need more help! Join Dr. Jen's small group coaching! You will be a part of a group learning and working together towards optimal health! Her next small group will be 7 weeks long and is starting soon. Find out more and how to join!

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