At first, the idea of cold plunging – also known as cold-water immersion – seems like the polar opposite of relaxing in the sauna, but these popular wellness practices actually boast many of the same benefits. And for those of us whose busy lives mean juggling long workdays and limited gym time, using a cold plunge tub at home could make the practice far more convenient: no commute, minimal time commitment, and an easy way to unwind after hours at your desk. But what are the benefits of cold plunging? And what should you know first before you decide if it’s the right recovery tool for you?
DISC’s Dr. Raj Desai, a double board-certified specialist in physical medicine & rehabilitation and pain management, answered these questions during a recent interview with Fortune.com.
“Cold-water immersion—cold plunge—can improve stress, inflammation, sleep quality and immune function,” Dr. Desai told Fortune.com. “Evidence is currently emerging for metabolic and cardiovascular benefits. It can help improve insulin sensitivity, thus increasing metabolic benefits. There is also evidence of mental health benefits.”
And while current research shows that regular exposure is necessary for sustained benefits, even short, intermittent sessions can produce immediate effects, he continued, explaining, “There’s research showing that repeated exposure—three times a week for four weeks—can improve sleep and cognitive performance.”
As appealing as that seems, Dr. Desai cautioned that a cold plunge may not be the right choice for everyone. “First, for anyone deciding to try cold plunging, it’s imperative that they gradually acclimate to the cold water with progressive increases in duration as tolerance develops,” he explained in the Fortune.com story, adding: “Those who should not attempt cold plunges include individuals with cardiovascular disease, arrhythmias, uncontrolled hypertension, severe metabolic disorders, severe peripheral vascular disease, or unstable angina.”
He also explained that cardiovascular screening is critical for adults over 50, who should obtain medical clearance from their doctors and begin with a very brief (30-60 seconds) exposure to the cold water before gradually increasing the time they are submerged over two or three months. They should exit the cold plunge tub immediately if they experience chest pain, severe shivering or confusion. This is especially important in the home setting, where people are not likely to have close access to healthcare professionals.
Read the full Fortune.com article HERE.
Schedule an appointment with Dr. Desai HERE.
