Is Cold Therapy Worth It? A Functional Medicine Guide To Cold Plunges, Cryotherapy + More

What is cold therapy?

Cold therapy encompasses a range of techniques designed to expose your body to controlled cold stimuli in order to trigger a cascade of physiological responses with a multitude of benefits.

Blood vessels in the skin and peripheral tissues constrict to conserve heat and protect vital organs. As your cold session ends and your body returns to normal temperatures, blood vessels dilate, leading to increased blood flow. This "vasoconstriction" and "vasodilation" cycle is believed to promote numerous health benefits. While there are many ways to practice cold therapy, these are a few of the most popular options.

Cryotherapy

There are a few different types of cryotherapy, but one of the most common is whole-body cryotherapy (WBC). During a WBC session, you enter a cryotherapy chamber or room, which is cooled using liquid nitrogen or refrigerated cold air. The temperature in the chamber can drop significantly, typically ranging from minus minus 166°F to minus 256°F. Each cryotherapy session usually only lasts two to four minutes in the chamber where your skin surface temperature drops significantly.

Cold plunges

A cold plunge, also commonly referred to as an ice bath, involves submerging as much of your body up until your head in cold water for approximately 3-5 minutes. The water temperature in a cold plunge is typically much colder than what most people would find comfortable for regular swimming or bathing - usually around 40-60°F depending on your level of experience. Cold plunges have been used for centuries in various cultures, particularly in Scandinavian cultures where you alternate between hot saunas and cold plunges in ice water.

I personally do cold plunges every day and to make it even easier, I have my own at-home cold plunge tub from Plunge.

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Even everyday things like cold showers and ice packs are also considered forms of cold therapy as they still work to lower your body temperature as a whole or in a targeted area.

Benefits of cold therapy

But the real question is, why would you want to voluntarily freeze yourself even for just a few minutes? Although the research surrounding cold therapy is relatively new, we can see from emerging studies that it has a surprising amount of benefits both long and short-term.

1. Reduces inflammation and pain

Cold therapy has been shown to combat inflammation and pain and with targeted cold therapy compresses to be effective (1) at alleviating pain from musculoskeletal injury and delayed-onset muscle soreness (DOMS). Another recent study (2) even found that cold plunges were able to significantly improve pain levels and joint mobility in people with Gout arthritis - an inflammatory autoimmune condition.

2. Enhances post-exercise recovery

For anyone who is physically active, post-exercise recovery is a crucial aspect of performance and overall well-being. Cold therapy plays a vital role in optimizing recovery by reducing muscle inflammation and promoting efficient tissue repair, with studies showing (3) that undergoing cryotherapy after exercise can help improve markers of muscle damage including lactase and inflammatory biomarkers like IL-6. Additionally, cold therapy stimulates blood circulation, allowing essential nutrients and oxygen to reach the muscles faster, promoting quicker healing and recovery.

3. Boosts metabolism + helps weight loss

Our metabolic rate plays a significant role in maintaining a healthy weight and overall energy levels. Cold therapy has been found to activate brown adipose tissue (BAT), also known as brown fat, which is responsible for generating heat and burning calories. Unlike white fat, which stores energy, brown fat burns calories to generate heat and maintain body temperature. Exposure to cold temperatures stimulates BAT activity, (4) contributing to increased calorie expenditure and potentially aiding in weight management efforts. 

4. Alleviates stress + improves mental clarity

In our modern world filled with constant stress, finding moments of calm and mental clarity is essential for our well-being. Cold therapy has been shown to trigger the release of endorphins, the body's natural mood-enhancing chemicals. These endorphins promote a sense of well-being and act as natural stress relievers, helping to alleviate anxiety and enhance your mood.

5. Supports your immune system

While studies around cold therapy and it's relationship to immunity are limited, initial research has found (5) that participating in regular cold plunges can positively affect inflammation levels and activate T and B lymphocytes - two types of white blood cells that act as the defense mechanisms of your immune system.

6. Improves circulation

Cold therapy has a profound impact on our circulatory system, promoting healthy blood flow and enhancing cardiovascular health. When exposed to cold temperatures, our blood vessels constrict, and as we warm up again, they dilate, creating a "pumping" effect that improves blood circulation throughout the body. This enhanced circulation delivers vital nutrients and oxygen to various organs and tissues, supporting their optimal function. 

Side effects

While cold therapy can offer numerous health benefits, it’s important to remember that not every therapy is going to work for everyone. If you have poor circulation, diseases like peripheral vascular disease, Raynaud’s syndrome, are pregnant, or heart problems, it is essential to talk with your doctor before trying cold therapy. When starting anything new, listen to your body and start slow.

The Takeaway

Overall, cold therapy is something I definitely think is worth adding into your regular routine. With benefits like reduced inflammation, enhanced metabolism, improved recovery, and more, there are many reasons why this quick and simple practice is worth the momentary discomfort of low temperatures!

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