According to a new study, ice baths may help burn body fat. Exposure to cold water also appears to protect against insulin resistance and diabetes. Other health benefits, on the other hand, were less evident. Experts advise starting slowly and doing your research before you begin.
According to the authors of a new review published in the International Journal of Circumpolar Health, taking a plunge in cold water may be just what you need if you want to lower the amount of harmful body fat you have.
They explain that exposure to cold water may reduce your risk of developing certain illnesses such as diabetes. It appears to enhance the quantity of adiponectin, a hormone produced by adipose tissue. Adiponectin is essential in preventing insulin resistance, a condition in which the muscles, fat, and liver become less responsive to insulin.
According to lead author Dr. James Mercer, a professor at UIT – The Arctic University of Norway, numerous forms of beneficial effects for cold water immersion have previously been proposed, including:
- Immune system booster
- Providing a natural high
- Increasing circulation
- Boosting libido
- Calorie expenditure
- Stress reduction
- Making new acquaintances
- Depression relief
- Boosting the metabolism
- Enhanced cardiovascular health
- Pain and inflammation reduction
“Our research indicates that there is growing evidence that many of these suggestions may be correct,” Mercer said, “particularly in terms of potential preventative health effects on the immune system, potential prophylactic effects on the cardiovascular system, prophylaxis against insulin resistance, and improved insulin sensitivity and mental health.”
However, he highlighted that the proposed effects of providing a natural high, enhancing libido, and alleviating depression do not appear to be substantiated by research.
However, he added that some of the study’s stronger evidence suggests that cold water immersion may help with blood sugar regulation.
“This is due to advances in the way insulin works in our bodies,” he added, “and it has significant potential for helping to reduce the risk of diabetes and, as a result, may also enhance cardiovascular health.”
Minson went on to say that there is more limited evidence that repeated exposure to cold water may lower the amount of harmful body fat, maybe by altering it to look more like healthy, metabolically active brown adipose tissue.
Minson said that cold water immersion stresses our body in the same way that exercise does.
“If these shocks are repeated over time and we are able to recover and adapt to the pressures,” Minson explained, “our physiology will be more resilient, and we may have lower levels of background inflammation (which occurs when we are sedentary, eat poorly, or have excess body fat).”