Improve Health with Cold & Heat Therapy

Did you know that exposure to cold and heat can have a positive impact on your health? In this article, we will explore the benefits of deliberate cold and heat exposure and how you can incorporate them into your routine. Dr. Susanna Søberg, an expert in cold and heat therapy, shares valuable insights on the subject. So let's dive in!

What Happens In The Body When We Get Cold?

When you expose your body to cold, some interesting things happen. Cold exposure activates brown fat, a type of fat located around our organs. This activation increases metabolism, which can help with weight management. The actual temperature of "cold" varies from person to person, so instead of focusing on a specific temperature, aim for a level that feels uncomfortably cold but safe for you.

When your skin is exposed to cold, blood vessels constrict to keep vital organs warm. Once you step out of the cold, the blood vessels dilate again, but the surface of your body remains cold. This drop in core body temperature induces a shivering response, which further increases metabolism and generates heat.

The Importance Of Shivering

Shivering is your body's way of generating heat and increasing metabolism. It is an autonomic response that shouldn't be avoided. Just like exercise, shivering trains your cells to adapt to healthy stressors. Interestingly, the perception of cold doesn't always correlate with shivering, so even if you don't feel extremely cold, your body may still benefit from shivering.

Long-Term Benefits & Adaptations Of Cold Exposure

Regular exposure to cold has several long-term benefits for your health. Each time you expose yourself to cold, you build adaptation. This means that your body becomes more efficient at activating brown fat and generating heat. With consistent exposure, your stress response to cold decreases, resulting in lower levels of stress hormones like catecholamines. Cold exposure also improves insulin sensitivity, which is beneficial for managing blood sugar levels. Additionally, it can lead to lower blood pressure, improved heart rate, and better glucose balance.

Diving Deeper Into the Biology Of Brown Fat

Brown fat plays a crucial role in our survival and temperature regulation. It is activated by cold receptors on the skin, which send a signal to the hypothalamus in the brain. The hypothalamus increases the release of noradrenaline, which activates brown fat. Brown fat can also be activated by warmth on the skin, highlighting its versatile nature.

Interestingly, the amount of brown fat decreases as we age, which is associated with increased obesity. However, individuals who engage in physical activities earlier in life tend to maintain higher levels of brown fat as they age. This suggests that staying active and moving throughout life can help preserve brown fat.

Søberg’s Landmark Study

Dr. Susanna Søberg conducted a study to explore the effects of cold exposure on insulin sensitivity and glucose clearance. The study involved male winter swimmers who regularly immersed themselves in cold water. The participants spent 1-2 minutes in cold water up to the neck, 2-3 times per week. The protocol also included cycling between cold water and a sauna. The results of the study showed improved insulin sensitivity and faster glucose clearance in the participants.

Based on this study, Dr. Søberg recommends a protocol of 11 minutes of cold exposure per week, spread out across 2-3 sessions. Each session should last around 10-15 minutes, with a maximum of 30 minutes per week. It's important to note that the goal is to maintain the stimulus, so you don't need to aim for longer exposure times. This protocol can have significant benefits for inflammation reduction and overall health.

Navigating Cold-Heat Cycling

When incorporating cold and heat exposure into your routine, it is recommended to end on cold. This helps to keep the activation of brown fat and thermogenesis (heat production) going for hours after the exposure. Over time, you will notice that your body warms up faster, indicating increased adaptation to cold.

If you find it difficult to tolerate cold exposure, there are some strategies you can try. You can leave your hands out of the water or wear booties to protect your feet. Wearing a cap and keeping your head above the water are also options to consider.

Other Topics Related To Deliberate Cold Exposure

While deliberate cold exposure has numerous benefits, it's essential to consider individual factors and adapt protocols accordingly. Children, for example, may have different tolerance levels due to their smaller mass. More research is needed to explore potential gender differences in response to cold exposure. Additionally, there may be therapeutic benefits for individuals with autoimmune conditions, but further studies are required to validate these claims. It's also worth noting that the time of day and fasting state are unlikely to significantly impact the outcomes of cold exposure.

Conclusion

Deliberate cold and heat exposure can be powerful tools to improve your health. Incorporating cold exposure activates brown fat, increases metabolism, and offers long-term benefits such as improved insulin sensitivity and cardiovascular health. Following a well-structured protocol, including cycling between cold and heat, can enhance the positive effects. Remember to start with discomfortingly cold temperatures and listen to your body. By embracing the cold, you can unlock the potential for better overall health and well-being.

• Altered brown fat thermoregulation and enhanced cold-induced thermogenesis in young, healthy, winter-swimming men (Cell Reports Medicine)
• Human physiological responses to immersion into water of different temperatures (European Journal of Applied Physiology)
• Variations in leptin and insulin levels within one swimming season in non-obese female cold water swimmers (Scandinavian Journal of Clinical and Laboratory Investigation)
• Mapping of human brown adipose tissue in lean and obese young men (Proceedings of the National Academy of Sciences)
• A role for brown adipose tissue in diet-induced thermogenesis (Nature)
• Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events (JAMA Internal Medicine)
• Impact of cold exposure on life satisfaction and physical composition of soldiers (BMJ Military Health)
• Thermal effects of whole head submersion in cold water on nonshivering humans (Journal of Applied Physiology)
• Thermoregulation during rest and exercise in the cold in pre- and early pubescent boys and in young men (Journal of Applied Physiology)