Safe Practices for a Cold Plunge
I spoke earlier this week on the dangers of heat exhaustion, and I also want to bring attention to the other side of the thermometer: the dangers of cold plunges. In recent years, cold water immersion has gained popularity as a method to enhance recovery, boost circulation, and improve mental sharpness. I've been dipping a toe (and more!) into the cold plunge trend as well, and I've absolutely seen some of those benefits. However, a recent report by the @ American Heart Association highlights that this trend, while beneficial for some, carries significant risks that are often overlooked.
There's no denying the initial thrill of a cold plunge—the rush of adrenaline is undeniable. However, the American Heart Association warns that this practice can dramatically increase heart rate and blood pressure, posing serious risks, especially for those with heart conditions. The sudden shock to the system can even lead to arrhythmias or, in extreme cases, sudden cardiac arrest within minutes in temperatures under 60 degrees Fahrenheit. https://lnkd.in/e5KA7Jxh
Safe Practices for a Cold Plunge or Cold Swim:
1. Consult Your Doctor: Always check with a healthcare provider to ensure it’s safe for you to engage in cold water immersion, particularly if you have pre-existing health conditions.
2. Gradual Acclimation: Don't just dive right in. Gradually acclimate your body to the cold by starting with just a part of your body and slowly increasing exposure.
3. Never Cold Plunge Alone, and Have Rewarming Supplies on Hand: This tip really spoke to me, as I was trying my cold plunges solo, and I didn't realize the dangers. Even if you're used to it, try to always have a partner for safety nearby when engaging in cold water plunges, especially in natural bodies of water, just in case you experience a negative reaction.
4. Understand Your Body: Pay close attention to how your body reacts during and after the immersion. If you experience uncomfortable symptoms like excessive shivering, numbness, or difficulty breathing, get out of the water immediately and warm up.
I witnessed a close friend suffer memory loss for over an hour after a cold plunge in Florence—she was on blood pressure medication and hadn’t been properly advised about the risks. This incident was a stark reminder of how quickly things can turn dangerous.
In contrast, while hosting an event in Ibiza with Mark Hyman, MD, I found cryotherapy—a controlled, gradually cooled environment—to be a safer alternative for achieving similar benefits without the severe shock of an ice bath.
Cold plunges can be beneficial, but they are not without risks. It's important to approach them with caution, armed with knowledge and understanding of your own health. Have you had experiences with cold immersion or cryotherapy? What are your thoughts on these practices?
To your vitality,
Lizanne