Cold Therapy

Across the nation, we do almost everything in our power to avoid the cold, from wrapping up in
countless layers to spending a whopping 2.8 billion pounds on heating each month during winter.
There is no doubt in any of our minds that feeling cold all the time is unpleasant, and even worse for
our health, however, what if exposure to the cold, in the form of cold water, could be the answer to
so many of our problems? Exposing ourselves to cold water has a vast array of benefits, from helping
us lose weight, sharpening our minds, and improving healing to helping women through menopause.

Over recent years cold water therapy has become increasingly popular, and for very good reason. It
has a massive number of physical benefits, which alone outweigh the discomforts involved, even if
the psychological benefits were to be ignored. A key benefit is cold water’s seemingly magical effect
on weight loss, something that around 40% of Brits say they are actively trying to achieve. Evidence
gathered by researchers at the Arctic University of Norway suggests that after regular cold-water
immersion, our average metabolism is increased, aiding the burning of fat long term. Additionally,
while in cold water our metabolism increases by around 350%, as the body tries to regain control of
its core temperature. This effect can be stretched out when following the method suggested by Dr.
Susanna Soeberg. This ideology suggests that once leaving the cold water an individual should not
use warm water or clothing to increase body temperature, but rather remain in the cold until the
body naturally regains a comfortable temperature, hence elongating the amount of time that our
metabolisms are so drastically increased.

Another key physical benefit accredited to cold water therapy is muscular recovery. The cold water
can work the same way as an ice pack on a bruise, with the added benefit that it aids the whole
body. So, after an intense workout, or just-a physically demanding day, entering cold water can
reduce the very minor swelling that will occur across the body, acting like an ice pack on the tiny
bruises around the body. The cold water will also restrict the flow of blood vessels to already swollen
areas, aiding in pain relief, while also combatting build-up of lactic acid within the muscle. With this
in mind, it seems obvious to do cold water therapy, yet these are not the only benefits, the even
more important benefits happen within the mind.

Cold water is unpleasant. Almost no one enjoys the bone-chilling feeling of being surrounded by
truly cold water. However, it is here that our first benefit can be found. The simple act of forcing
yourself to do something that you don’t want to creates mental toughness. Reinforcing the idea that
something unpleasant will be done, no matter whether you want to or not carries over into almost
all aspects of life. This, over time, allows an individual to be in full control of their mind. Wim Hof,
the iceman himself, writes in his bestselling book -The Wim Hof Method - “Cold is a stressor, so if
you are able to get into the cold and control your body’s response to it, you will be able to control
stress.”. According to the American Institute of Stress around 73% of adults feel stress that
negatively impacts their mental and physical health, suggesting the majority of us could use more
control over our stress levels, something cold water immersion can provide.
This, however, is not the only mental benefit of cold-water therapy. Cold water therapy releases
dopamine, dopamine gives a natural high. This was proved in 2000 by researchers at Charles
University in the Czech Republic, who found dopamine levels increase by around 250%. As well as
these joyous benefits cold water immersion can be a very humbling experience, there is no way to
lie to yourself in the cold. Ego cannot exist in the cold, the cold shows you exactly what you are
made of. The cold is not something that can be beaten nor changed, only adapted to and somewhat
tolerated, this is a very humbling and important lesson for all aspects of life.

Furthermore, cold water has some other rather striking benefits for certain minorities. Firstly, cold
showers increase sperm quality, shape, and movement in men, according to a 2013 study by the
fertility department of Ben-Gurion University in Israel, while additionally providing an increase in
testosterone in men, according to a 2007 US study. Another group of people that can particularly
benefit from cold water therapy is women going through menopause. Menopause affects every
woman differently however most women suffer from things like hot flushes, brain fog, anxiety, and
mild depression. These are all things that cold water therapy can help by reducing body
temperature, sharpening the mind, reducing stress and anxiety, and releasing dopamine.

When thinking about cold water therapy one name comes to mind. Wim Hof. The Iceman. Wim Hof
rose to fame in the year 2000 when he set a world record for swimming 80m, in freezing water,
under ice. However, Wim Hof had been on his journey to conquer the cold, and his own mind, long
before this moment. As a teenager Hof would sit, and sleep, for hours in the snow without any sort
of insulative clothing. He found that with great willpower he could control his body temperature and
mind, allowing him to endure these extreme conditions for extended periods. In the 1980’s Hof set
off on a series of challenges to test himself. He made news headlines around the world when he
managed to climb Everest, in only a fortnight, with no oxygen or other physical assistance. A feat
that only a handful of people have ever achieved. Additionally, in this series of adventures, he would
climb numerous mountains without shoes and run a marathon without water, in the Sahara Desert.

Whilst in Spain Hof met the love of his life Olaya, and they decided to have a family. Though money
was tight, and Wim had to work numerous jobs to try and make ends meet. Tragedy struck in 1995
when Olaya took her own life, Hof was broken. He was in a dark place mentally and once again felt
the cold calling on him. While pursuing this Hof developed his own techniques for complete control
over his mind and body, allowing him to once again find peace within himself. This comprised of cold
exposure, meditation, and breathing techniques which allowed him to push himself through what
were previously perceived as human limits. After his historic swim in 2000, Hof decided to test
himself again in 2007. It was at this point that he set the world record for the longest time spent in
an ice bath, at a whopping 1 hour and 52 minutes, a record which he broke by one minute in 2016.
Currently, Hof holds a monstrous 21 world records and is the author of 18 books, the majority of
which are bestsellers. He accredits his success to the cold, calling it his “teacher”. He believes that
mother nature (particularly cold water) can show us everything we need to see and teach us
everything we need to know.
There are very few risks with cold water therapy if it is safely carried out, which is why it is a shame
we see so much fear around it. The cold is painful. Being in cold water is not fun and will feel very
uncomfortable, but considering all the major benefits this is something that can be looked over (or
acknowledged as character building). All across social media, we can see videos of people entering
cold water, hyperventilating, and passing out. This is very dangerous which is why implementing
deep, controlled breathing as quickly as possible is key, additionally building up tolerance before
doing potentially risky acts such as full body immersion. Finally, cold water therapy is not advised for
those with high blood pressure and heart issues, as extreme stress on the body with these
conditions could be dangerous.

The Iceman is famous for saying, “Cold water is merciless, but righteous.”. I believe that this sums up
cold-water therapy perfectly. The cold is painful and constant, not cruel or malicious, it brings great
gifts to those willing to walk by its side. It can, and does, take people from lives filled with addiction,
suffering, and sadness and can take them to lives of peace, prosperity, and joy. Though, it will only
provide these blessings to those willing to feel the pain and still persevere.

Bibliography

 (AUoN research on metabolism) Didrik Espeland, Louis de Weerd & James B.

Mercer (2022) Health effects of voluntary exposure to cold water – a continuing subject of
debate, International Journal of Circumpolar
Health, 81:1, DOI: 10.1080/22423982.2022.2111789
 Wim Hof (The Wim Hof Method, Becoming the Iceman)
 The American Institute Of Health – 73% of people feel stress
(https://www.therecoveryvillage.com/mental-health/stress/stress-statistics/)
 Sperm quality (https://doi.org/10.1016/j.ajog.2013.02.010)
 Testosterone (Shevchuk, N.A., Radoja, S. Possible stimulation of anti-tumor immunity
using repeated cold stress: a hypothesis. Infect Agents Cancer 2, 20 (2007).
https://doi.org/10.1186/1750-9378-2-20)
 Dopamine(Šrámek, P., Šimečková, M., Janský, L. et al. Human physiological responses
to immersion into water of different temperatures. Eur J Appl Physiol 81, 436–442
(2000). https://doi.org/10.1007/s004210050065)