What is an ice bath? Is it beneficial or detrimental to our health?

The ice bath is also known as cold water immersion. It is mostly used by athletes. Ice baths are considered the most effective way to relieve post-workout aches and pains. Helps in the recovery of body strength after a workout. Reduces muscle tension, and relieves inflammation and pain. Bathing in ice water is relaxing after physical activity. An ice bath prepares the body for exercise once again. The risk of muscle injury is reduced. Relief is provided by reducing muscle pain.

Nowadays people from celebrities to common people are all posting on social media about the ice bath challenge. So let’s know today what is an ice bath. And is it beneficial or harmful to our health? Also, we will get information about who should take an ice bath and who should not.

How to take an ice bath? How long should an ice bath last?

A nice bath involves adding cool water to a large bathtub or container. Ice or ice packs are used to reduce the temperature. Later the person is placed in this icy water. In particular, the person is held up to the chest or waist for a fixed period. This time can range from five minutes to about 15 minutes.

This is a natural therapy. But if it is not timed properly, it can harm your body. So if you have never taken this bath before, do this bath for the first five minutes. And then take it slowly for 15 minutes. The best and correct time is 11 to 15 minutes.

How does an ice bath work?

Ice bath works on the principle of cold therapy and hydrotherapy. When you put your body in cold water, certain reactions occur in the body. Cold temperatures cause blood vessels in the body near the surface of the skin to constrict. Constriction of these blood vessels helps reduce blood flow to the hands and feet.

Due to the cold temperature, the consciousness of the body becomes zero, thus the sensation of pain in the body decreases and there is a feeling of relief. Relieves muscle pain

Helps in metabolism

Cold water stimulates the body’s blood vessels to constrict and when removed from the water, the blood vessels open again. This process is effective in removing metabolic wastes created after training. Metabolic waste is what makes our body sore after intense training and produces substances like lactic acid in the body after exercise. The process of constriction of blood vessels becomes smaller. Cold water promote anti-inflammatory action. Pain Reduction Cold slows down the speed at which your nerves send messages.

Helps in weight loss.

Cold weather means cold temperatures can change the type of fat our body produces. Brown fat in the body is what encourages the body to burn extra calories. Brown fat becomes active only when you are very cold and this fat is responsible for speeding up the metabolic process. Brown fat produces heat and burns calories.

Cold water stimulates the lymphatic system. The lymphatic system is responsible for removing waste and boosting the immune system. Stimulation of the lymphatic system speeds up this process and can help remove metabolic byproducts.

Relieves depression

Even in general, when we take a bath, our mind and body feel very relaxed. An ice bath acts as a natural mood booster. Which not only reduces the anxiety but also relieves the pain in the body. It plays a role in increasing blood levels of certain hormones. Which has a positive effect on mental health.

Sleep well

The cortisol hormone helps keep our sleep cycles in order. Cold water immersion can control cortisol levels. Cold water immersion can reduce the incidence of sleep-related disorders and depressive symptoms. And stress in general can be reduced.
This bath calms our nervous system which is essential for our ability to relax and sleep well. Plays an important role in relaxing the mind and body.

Improves sports performance

Ice baths aren’t just for post-workout, many athletes are using this method for the first time as well. Athletes use it more, especially on hot and humid days. Due to this, their performance should be good.
A post-workout ice bath cools your core body temperature. Similarly, this rule applies to post-workout and pre-workout as well.
During exercise, muscles generate energy and generate heat. This works hard for good to control the temperature change and keep it within safe limits. To avoid heat exhaustion, athletes take an ice bath before planning a workout.

For whom are ice baths harmful?

There are many benefits of ice bath but it is not applicable for everyone, so the disadvantages are also the same. Each person’s body nature is different. Hence the benefits are not available to everyone.

This bath is very dangerous for people with a heart condition. As body temperature decreases, blood vessels constrict. and slows blood flow through the body and into the arms and legs. This makes it harder for the heart to pump blood through those narrowed vessels. Which is very dangerous for the body. People with heart problems already have low blood flow, and this bath reduces blood flow. Due to this, the ability to work decreases. Heart stroke or cardiac arrest may occur.

Any prolonged exposure to extremely cold temperatures carries the risk of hypothermia, as does an ice bath.
First of all,

What is hypothermia?

This condition can occur when the temperature drops below the normal body temperature. Prolonged exposure to cold temperatures can cause hypothermia. A low body temperature affects a person’s brain and a person’s ability to think clearly or even function normally. Ever hypothermia can also cause an irregular heartbeat, leading to heart failure or death.

Symptoms of hypothermia

Excessive confusion. Fumbling.
Shaking hands.
Not being able to speak clearly.
Low blood pressure.
Hands and feet became numb.
Slowing of body movements or slow reactions.
In children, the body becomes very cold and the skin becomes very red.

What is the first aid for hypothermia?

If possible, call the doctor as soon as possible and take the patient to a warm place until the doctor arrives. If the person is wearing wet clothing, remove it immediately and wrap the person in a blanket.

Rub the main part of his skin i.e. soles of feet, palms of hands, etc. with your hands.

Warm drinks can help but not alcoholic ones. Give him warm water or give him an energy drink to drink.

Conclusion

Thus ice bath is very beneficial but depends on your body type. Not everyone’s body reacts the same to any action. So, first of all, you should try it. And only then should you include it in your routine.
Apart from this, you can also consult a good doctor. Everyone’s body nature is different, what is beneficial for others may not be for us. Therefore, for anything related to health, it becomes very necessary to know oneself about the nature of one’s own body. Don’t use or try it directly on your body without knowing what it is.