Wellness: Dos and Don’ts to take an ice bath – for anyone tempted to try the TikTok trend –

Before you take the plunge, read these expert tips.

Ice baths are all the rage on TikTok, where many people jump or rather slip into an icy tub of cold water or just take a very cold shower.

Their goal is usually to feel some sort of increase in well-being once the ordeal is safely over.

But before ice bath enthusiasts take the plunge, it’s important to know that diving into any cold water can carry significant risks. Cold water baths can be a big trend right now, but they can be dangerous for those who are unaware of cold water shock and don’t follow safety recommendations or have health concerns.

What are the benefits of ice baths?

On a physical level, exposure to ice baths and extreme cold therapy are said to help “relax sore, inflamed muscles, tendons and joints,” says Helena Eflerova, founder of HE AQUATICS and aquatic therapist. “Ice baths also help the central nervous system by promoting sleep and relaxation and helping to reduce fatigue.”

They may also have other, perhaps unexpected, beauty benefits, Eflerova adds. “Ice baths can help too [with] “The skin is tight in general, the pores and cuticles are tightened, keeping dirt out, preserving the skin’s natural oils and making the hair stronger and shinier.”

Many cold water and ice bath enthusiasts swear by its mental health benefits, as even a short dip can alter brain chemistry. However, what should you consider before starting?

Dos and don’ts on ice baths

build gradually. Diving deep may not be the best idea, and Anna Gough, breathing facilitator and cold water therapist at Breathing Tree, recommends turning down the temperature until the last minute while in the shower, where you can work safely to check. breathing. when cold shock strikes (which can of course cause an involuntary breathing response followed by rapid breathing). When it comes to real ice baths, Eflerova says you can “start by slowly immersing your body in ice water: feet, then legs, then torso, and so on. Don’t feel compelled to completely screw up your first attempts.”

Pay attention to your breathing. As mentioned above, learning to control your breathing is an important part of cold water. “The way we breathe is often a very accurate indicator of how we are in our mind. So, if we breathe fast and fast, it means we feel pretty crazy in our head. If our breathing is pleasant, slow, gentle and deep, we maintain an element of homeostasis in our body that keeps us calm, ”says Gough.

Don’t try to get into cold water alone. This is an important safety point. “Make sure there is someone or find a trainer or professional who can guide you and help you if needed,” says Gough.

Consider your experience when deciding what temperature to set your ice bath. For those who have never been exposed to cold water, Gough says to set the bathroom to 10 degrees Celsius. “If someone was taking a cold shower, I’d probably start at 6 am or a little earlier. And then for the pros… I’d make the tank as cold as possible. ”Gough says a couple successfully sat in an ice bath set to two degrees (but not recommended for beginners).

DO NOT use ice baths if you have pre-existing cardiovascular disease or high blood pressure. “By reducing core temperature and ice, the body constricts blood vessels and slows blood flow throughout the body. People with type 1 and type 2 diabetes also need to exercise caution as their ability to maintain core temperature may be reduced, “warns. Eflerova. In general, if you have pre-existing or underlying health conditions, it is a It’s a good idea to ask your doctor for advice just to be on the safe side.

Know your limits and don’t stay too long. “You’ll get these mental health benefits within the first two to three minutes, so you don’t need to stay long,” says Rhianna McClymont, MD, Livi’s Chief Practitioner. Even people with an ingrained cold water routine can only stay a few minutes, and for ice baths, Healthline recommends staying underwater for no more than 10-15 minutes.

Everyone should also be alert to the effects of cold shock, and ignoring warning signs and safety instructions can be dangerous. Dr. McClymont states that some of these dangers are “cardiac arrest or stroke, especially for anyone with pre-existing cardiovascular disease or hypertension.”

Don’t jump into a hot shower or bath right away afterward. This can reduce the effects of cold therapy, and according to Gough, you’re more likely to pass out from rapidly changing temperatures. Eflerova recommends waiting two hours before taking a hot bath or shower.

Reheat well though. Hopping in a hot tub may be out of the question, but you should always prioritize heating, so dry and get dressed quickly. After being in cold water, your body will continue to cool for about half an hour, McClymont advises: “Lie down in warm clothes and have a hot drink and snack before continuing your day. .

Consult your doctor before trying ice baths to make sure they are safe for you.

Source: Herald Scotland

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