The truth about cold exposure
When was the last time you purposefully submerged in cold water from shoulders down, or stood under a cold shower? For many, the answer is never. After all, either is uncomfortable. But, and this is a big but, the benefits of routine, deliberate cold exposure are tremendous. Adding cold exposure training protocols to your weekly routine is simple - the hardest part is starting.
Cold exposure is not new. The training form has existed for centuries and was frequently used by Romans in bath houses and at gladiator facilities. Modern science has continued to uncover benefits that span physiological, cognitive and neurological factors; many of which are useful for anyone, of any lifestyle. Amazingly, the recognized benefits are typically activated with up to 4 minutes of exposure. The time commitment is minimal.
Physiological effects
Increased levels of norepinephrine (NE) inhibits the inflammatory response of TNFalpha, a molecule that increases inflammation. Unnecessary inflammation places excess stress on the body, and is a root cause of many illnesses and aging factors.
Increases the pool of powerful immune cells, specifically lymphocytes and T killer cells.
Activates PCG-1 alpha, a gene that increases mitochondrial biogenesis, creating more cellular mitochondria for greater aerobic capacity.
Cognitive effects
NE is a neurotransmitter that plays a major role in vigilance, focus and mood.
Triggers production and release heat shock protein (HSP) and cold shock protein (CSP). HSP helps to regulate protein to protein interactions and can improve immune cell function, aiding human longevity. CSP, specifically, RBM3, is shown to double the number of synapses, regenerate lost synapses, and potentially slow degeneration of neurological functions.
Increases Brain-derived neurotrophic factor (BDNF), the gateway to neuroplasticity - ability of the brain to form and restructure synaptic connections.
Parasympathetic nervous system activation post training session.
Mental resilience.
Cold exposure follows the principles of hormetic responses where organisms gain favorable biological responses from a stress when trained correctly. Continued training increases biological plasticity - the ability to apply the most appropriate response while capturing the most value.