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Immersion in cold water can reduce ‘bad’ body fat in men and reduce the risk of diseases such as diabetes, suggests a major scientific review published in peer-reviewed journal. International Journal of Circumpolar Health.
The authors said that of the 104 studies analyzed, many showed significant benefits from cold water swimming, including on ‘good’ fat, which helps burn calories. This can prevent obesity and cardiovascular diseases, they add.
However, the review was inconclusive about the health benefits of cold water bathing, a growing hobby.
Most research studies involve small numbers of participants, often of the same gender, and with differences in water temperature and salinity composition. In addition, it is not clear whether winter swimmers are inherently healthy or not, according to a team of scientific experts from UT The University of Arctic Norway and the University Hospital of Northern Norway.
“From this review, it is clear that there is increasing scientific support that voluntary exposure to cold water may have some important health effects,” said lead author James Mercer, from UT.
“Many studies have shown that cold water immersion has a significant effect on various physiological and biochemical parameters. However, the question of whether these are beneficial for health or not is difficult to evaluate.
“Based on the results of this review, many of the reported health benefits of cold exposure may not be causal. Rather, they may be explained by other factors, including an active lifestyle, skilled stress management, social interactions, and a positive mindset.”
“Without further conclusions, the topic remains a subject of debate.”
Weight loss, better mental health, and increased libido are among the many health and wellness claims made by regular cold water dippers.
This activity takes many forms, such as swimming in cold water in the winter, and is a subject of growing interest worldwide.
The main objective of the review is to determine whether voluntary exposure to cold water is harmful to human health. The method includes a detailed search of scientific literature.
Excluded from the review were participants wearing wetsuits, sudden cold water immersion, and water temperatures above 20°C.
Topics covered in studies eligible for review included inflammation, constipation, circulation, immune system, and oxidative stress.
Immersion in cold water has a profound effect on the body and causes a shock response such as an elevated heart rate.
Some studies have provided evidence that cardiovascular risk factors are improved in cold-acclimated swimmers. However, other studies show that the workload on the heart is still increasing.
The review provided insight into the positive relationship between cold water swimming and brown adipose tissue (BT), the ‘good’ body fat that is activated by cold. Bath burns calories to maintain body temperature.
Cold exposure to water – or air – increases the production of adiponectin by adipose tissue. This protein plays a key role in preventing insulin resistance, diabetes and other diseases.
Repeated cold water immersion during the winter months significantly increased insulin sensitivity and decreased insulin levels, according to the review. This was for both inexperienced and experienced swimmers.
However, the authors noted that the profiles of swimmers participating in the study varied. They range from novice swimmers or established winter swimmers to those with no prior winter swimming experience.
Others did not have ice baths, but used cold water immersion as a post-workout treatment.
Education is needed on the health risks associated with freezing water immersion, the authors say. These include the effects of hypothermia, and heart and lung problems, which are often associated with cold shock.
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