Discover the benefits of cryotherapy
The Benefits of Cryotherapy may seem like an exhaustive, or unbelievable subject because they mainly are a in the form of a large and varied arrangement of responses that takes place in your body. The effects speak for themselves though and they are no joke. Skin Care & Beauty, Medical Recovery, Athletic Performance, Anxiety & Depression, Weight Loss, insomnia, and so, so much more. Cold exposure has become popular among celebrities and health conscious people because of all the incredible things that cryotherapy can help with. Simple practices that can enhance nervous system health, decrease inflammation and promote longevity are rare. In fact, a lot of the things we put our time and money into have the complete opposite effect. We do them to save either time or money because convenience is king. It should be noted that another benefit of cryotherapy is that it only takes three minutes. On this page we aim to breakdown the Benefits of Cryotherapy, and how these Benefits work, in the simplest, most concise way possible, we hope you enjoy! If you have any more technical questions you Should check out more of our amazing blogs such as The Science of Cryotherapy
Exposure to cold temperatures raises adiponectin which is a protein that helps prevent inflammation.
Cryotherapy causes the release of Norepinephrine, which is a powerful anti-inflammatory among other things.
Cryotherapy Causes Vasoconstriction which is the pulling of the blood from your extremities into your core. This effectively reduces inflammation and bruises throughout your body
Cold exposure can lower pro-inflammatory markers such as: TNF-α, IL-6, and IL-8.
It also causes an increase production of Glutathione which is important because inflammation can deplete glutathione (GSH), which in turn will contribute to the persistence of an inflammatory state.
Research shows that reductions in GSH lead to increased levels of pro-inflammatory mediators and inflammatory potential.
Aids Weight Loss
Norepinephrine uncouples proteins, particularly UCP1, within the mitochondrial membrane, leading your body to think you have no energy. So it ramps up Mitochondria production. 10 consecutive sessions can increase Brown fat by as much as 38%
Brown Fat is different because it can essentially turn calories we get from food into heat.
Indeed, studies show that cold exposure increases Brown Fat activity which leads to increased calorie expenditure. Researchers concluded that frequent cold exposures might be an acceptable and economical way to address the current obesity epidemic, and could serve as an effective means of weight loss
In fact, a lack of Brown Fat has been linked to obesity.
Cold exposure increases shivering, which is a contraction of muscles, and also burns calories.
Exposure to cold temperatures leads to increased levels of adiponectin by as much as 70%, a protein that increases fat burning. Low levels of which are associated with obesity.
In one study, subjects who were exposed to cold stress had an 80% increase in their metabolism over “warm” levels.
Cryotherapy also aids in stress management, and aids sleep, both shown to significantly impact weight loss.
Also after a session your body burns 500-800 calories over a 75-90 minute period. This is what it uses to warm your body back up after a Cryotherapy Session.
Full Article: 3 ways Cryotherapy Helps Weight Loss
A study found that flies lived twice as long when kept at 21°C rather than 27°C.
Similarly, research on worms showed that a 5°C drop in temperature increased lifespan by 75%.
Fish also seem to live longer at lower temperatures. For example, one study showed that 6 °C drop in temperature increased average fish lifespan by 75 %.
In 1986, one researcher immersed his lab rats in shallow, cool water for four hours per day. The rats burned so many extra calories that they ate 50% more than control rats. The cold-exposed rats weighed less than the control rats and lived 10% longer. This goes against the prevailing view that increased calorie consumption shortens lifespan.
Another study lowered the core temperature of mice by 0.3 °C (males) and 0.34 °C (females), resulting in an increase in average lifespan of 12 and 20 %respectively.
Increased longevity via cold-exposure could be due to hormesis. Hormesis refers to the paradoxical adaptation that makes animals stronger and more efficient if they are exposed to environmental stresses. This definitely ads to the value of Cryotherapy as we’ve taken hormesis out of the equation in a big way with a/c units and heaters.
Other researchers prefer the ‘rate of living hypothesis’. This theory suggests that lower temperature promotes longevity by slowing down the rate of the reaction of various metabolic processes. This means fewer by-products of metabolism, such as reactive oxygen species (ROS).
Alternatively, increased longevity from cold exposure may also be due to a modulation of genes, such as TRPA-1 and DAF-16.
Prolongs Youthful Skin
Cryotherapy causes the amount of Norephrine released in your body to double, triple, and even quintuple. This is significant because this hormone also inhibits collagenase – which breaks down protein in skin, bones, and muscle
-In addition to this it also causes vasoconstriction which is the restricting of your blood to your core for a time before sending this blood back out
-Skin aging is mostly a problem of poor circulation.
Cryotherapy helps blood flow to tiny capillaries that lie near the surface of the skin and provide it with the nutrients needed to keep it elastic and taut
Better circulation improves the function of fibrillates, the cells which produce collagen 0 the main structural protein of the skin
May Heal Injuries and Speed Recovery
The physiological effects of cold therapy include reductions in blood flow, swelling, inflammation, muscle spasm, and metabolic demand.
There is some evidence that ice plus exercise is effective at increasing healing speeds after an ankle sprain or surgery.
Cold exposure has a positive effect on muscular enzymes linked with muscle damage (e.g. creatine kinase and lactate dehydrogenase).
One meta-study looked at 360 people who either rested or submerged themselves in cold water after resistance training, cycling or running. These 24-minute, cold water baths (50-59 F) prevented sore muscles and joints after exercises as well as reduced inflammation, which means they recovered faster.
Aids Memory & Cognitive Functions (Focus, Will, Depression, Etc)
Norepinephrine is truly a heavy hitter with benefits and it’s released in double, triple, or even quintuple the amount normal for the body during each Cryotherapy Session
Norepinephrine helps learning, enhances the formation and retrieval of memory, and can mitigate damage from concussions, as well as help in healing
Norepinephrine helps you feel good too and low amounts are associated with depression as well as other mental problems.
It also improves Focus and Attention, promotes alertness, vigilance, & helps reduce stress and promote goal oriented activities which sounds like the side effects you’d get from the world’s best cup of coffee or something
Improves Sleep Quality & Energy Levels
It turns out, natural, daily temperature fluctuations are an important regulator of our sleep cycles.
A Dutch study found that by cooling core body temperatures, participants achieved double the restorative, slow wave sleep than usual. .
Your liver and pancreases start making more glucose and your muscles simultaneously increase their uptake of glucose.
Full Article: Improve Sleep with Cryotherapy
Strengthens the Immune System
Studies have shown that cold exposure increases natural killer cell count and activity.
Cold exposure also increases levels of white blood cells and circulating IL-6.
One study looked at the effects of 6 weeks of cold water immersion (14C for 1hr) on the immune system. Participants had increased levels of IL-6, CD3, CD4, CD8, activated T and B lymphocytes, suggesting a more active immune system.
Engaging in exercise before cold exposure enhances the immune stimulating effects of cold therapy.
These Increased immune system function could be due to increased levels of adrenaline from cold exposure.
May Increase Bone Health
Some researchers have suggested that age-related decline in bone health is attributable to a loss in brown fat (discussed above). Thus, it stands to reason that regular cold exposure could be an important tool for maintaining bone health as we age.
Norepinephrine has more benefits still as it’s a powerful pain reliever, and in fact is injected into the spines of some patients in severe pain. each Cryotherapy session doubles, triples, or even quintuples the amount of norepinephrine in your body and brain
What’s also cool is that blasts of cold significantly improve the quality of life for patients suffering from phantom limb pain.
Cold therapy provides more pain relief than popular, alternative interventions.
Cold application alone may be effective in reducing pain associated with migraine attacks.
Regulates Blood Sugar Levels
Exposure to cold temperatures can increase levels of adiponectin. One study found adiponectin levels increase by 70% after cold exposure. This is important as adiponectin is a protein involved in blood glucose regulation, with low levels found in people who suffer from insulin resistance .
In rat studies, cold exposure increases glucose uptake in the peripheral tissues – (by enhancing glucose oxidation via insulin-independent pathways). Thus, cold exposure may be beneficial for you during a fast. This is because fasting can cause peripheral insulin resistance.
Cold exposure can enhance the body’s response to insulin, allowing glucose to be cleared from the blood quicker. A cold bath is one of the quickest found to lower blood glucose and increase insulin sensitivity. The prospects for future advancement of cryotherapy treatment and diabetes care and management are very exciting.
Enhances Detox Pathways
One study found that people who regularly swim in ice cold water had relatively high levels of reduced glutathione, an antioxidant that is vital for detoxing.
Cryotherapy can enhance antioxidant status, allowing the body to deal with free radicals more effectively.
The Lymphatic system is a network of Vessels that help take away waste, bacteria, and microbes, but it has no pump. So it can only do this job by performing muscle contractions, such as those during vasoconstriction and shivering
Strengthens the Nervous System
The increase in fat burning during cold exposure is modulated by the sympathetic nervous system. Cold temperatures act like a mild workout for the nervous system, which adapts and strengthens.
The system responds to cold therapy by increasing Blood Pressure, Heart Rate, and constricting blood vessels, responses that strengthen with each cold exposure.
Eventually this process can stabilize blood pressure, improve circulation, and balance the sleep/wake cycle
Wim Hoff (“the ice man”) has been instrumental in showing the world that, through specific training techniques using cold exposure and breathwork, a person is able to control their autonomic nervous system. Before this research was done on Wim, the autonomic nervous system was thought to be beyond conscious control.
Enjoying Reading About The Benefits of Cryotherapy?
if you’re looking for additional Resources Check out Health.US News on how it’s helped veterens and why you should try Cryotherapy
As well as our Exhaustive list of Documented Research
IceHouse Cryotherapy was started by three elite tennis players. All three struggled with injuries, and started using cryotherapy in order to relieve daily inflammation from rugged training routines. After retiring from the sport, they opened IceHouse Cryotherapy in order to offer this cutting edge treatment to people in Kirkland, Bellevue, Redmond and Seattle Area.