but Studies on the mental health benefits of cold-water swimming tend to include swimming with other people, so it is unclear whether most of the observed antidepressant effects are due to interaction with other people or because of swimming itself. It’s difficult to know what.
Still, exposure to cold water has a stimulating and stimulating effect, and appears to increase many substances known to be involved in mood regulation. For example, immersive study. Healthy people soak in cold water It shows a spike in the stress hormones cortisol and norepinephrine. It’s the same response humans and animals have to danger or threat, and it’s part of our hard-wired flight or fight reflex, which provides a huge survival advantage.
Exposure to cold water also releases endorphins and dopamine, which are neurotransmitters that convey feelings of pleasure.
I’m used to this feeling. On a recent hot night, I escaped to a large outdoor pool in Manhattan. It was filled with pleasantly cold water. It was exciting at first, but as soon as I started swimming I was hit with a quiet euphoria, probably caused in part by the release of endorphins in my brain.
And just this past weekend, my husband and I ran a 2.1 mile open water race in Provincetown, Massachusetts. I have experienced her 23 times so far. It’s such a wonderful experience. Each time, we are challenged in unpredictable ways, but one thing remains the same. It’s the joy of swimming in cold water.
As a psychiatrist and avid swimmer, I’ve probably prescribed exercise over antidepressants over the years. I also often encourage my patients to try swimming, as it’s a great aerobic exercise that doesn’t put stress on the joints. And if you don’t live near a lake or ocean or don’t have access to a pool, a cold shower can have a similar effect.
How cold should the water be?
The good news is you don’t have to risk polar plunges to reap the potential benefits of cold water.Cold water is typically defined as water below 60 degrees, It’s certainly very cold. But we do know that cold water, say about 70 degrees, can effectively cause adverse effects. “Diving reflexes”” and the activity of the parasympathetic nervous system increases, making you feel calmer.
Additionally, exposure to moderately cold water, between 60 and 70 degrees, has been shown to increase dopamine and endorphin levels. This can easily be achieved in your shower at home. Gradually reduce the amount of hot water over a week or so and let your dog get used to the cold water.
There is even preliminary evidence that it is adapted. A shower that gradually cools down It has an antidepressant effect. It may also promote what is called mutual adaptation, similar to cold water immersion, and reduce stress on other adverse conditions. for example, A study on healthy young people People who were accustomed to cold water had a lower stress response to exercise in uncomfortable and painful hypoxic conditions than people who had not previously been exposed to cold water.
What are the risks of swimming in cold water?
Contrary to what you may have heard from cold water enthusiasts, jumping into cold water is by no means foolproof and is not without risks. One of the main reasons is that cold water exposure activates both components of the autonomic nervous system, which have opposing effects.
How you enter the water is important. Going into water without drying your face stimulates your sympathetic nervous system, which can dramatically increase your heart rate and blood pressure. In contrast, when cold water hits your face, the diving reflex occurs, activating the parasympathetic nervous system via the vagus nerve, slowing your heart rate and slowing your movements.
The net effects of these two competing neural reflexes are highly variable. Some people with known or hidden heart conditions can develop potentially fatal arrhythmias, even in young, seemingly healthy people.
Some people immediately experience cold shock when immersed in cold water, which is accompanied by uncontrollable hyperventilation, fatigue, disorientation, and can eventually lead to drowning. Of course, prolonged exposure to cold water also carries the risk of hypothermia, so you should be aware of these potential risks before jumping into frigid water.
The idea that cold water has healing properties is quite old. In 400 BC, Hippocrates recommended cold water therapy to relieve fatigue. recently, lots of enthusiasm On the possible benefits of cold water immersion for physical and mental health. Many of the claims that plunging into the cold can say goodbye to depression and chronic pain of all kinds and reverse the needle of aging are unproven and far outpace scientific advances. I am.
But as scorching heat becomes more common, endured year-round in some parts of the country, there’s another compelling reason to head to the water. Not only is it a powerful way to boost mood, energy, and cognitive function, but it also refreshes and refreshes you quickly. How to cool down.
Richard A. Friedman, MD, is a professor of clinical psychiatry and director of the Psychopharmacology Clinic at Weill Cornell Medical College. Dr. Trisha Pasricha, MPH will be back next week.