Happy Monday Everyone, let’s go!  And hey, happy end to the brief Polar Vortex of 2025 - and don’t let the door hit you on the way out!

As we bid farewell to the chilly weather and glide through late February with more pleasant temperatures, it’s also an opportune moment to acknowledge my colleagues Melissa and Jenn, and over 900 other cold plungers participated in the Polar Plunge event at the Lakeside Commons in Blaine this past weekend. So a testament to their courage and the growing awareness of the science behind it all, here are the benefits of Cold Therapy.  

The Benefits and Science Behind Cold Therapy

Cold therapy, also known as cryotherapy, has gained significant popularity in recent years as a method to alleviate pain, reduce inflammation, and promote overall wellbeing. From professional athletes to everyday individuals, many have turned to cold therapy for its numerous benefits. But what is the science behind this practice, and why should one consider incorporating it into their routine?

The Mechanisms of Cold Therapy

Reducing Inflammation and Swelling

When the body is exposed to cold temperatures, the blood vessels constrict, which reduces blood flow to the affected area. This vasoconstriction helps to minimize swelling and inflammation, making cold therapy especially effective for acute injuries such as sprains, strains, and bruises.

Vagas Nerve

Look no further than one of my longevity bibles, in Chapter 2 of Ben Greenfield’s Boundless.  Chapter 2 is titled … and in Ben’s stylish storytelling of scientific backed experiences.  But beyond Ben addressing his daily commitment to cold therapy, he goes deeper in speaking on the benefits of the nervous system, the Vagas nerve, and a crucial component to your living, protecting and maintaining a healthy Blood-Brain-Barrier (BBB). 

Arthritis and alleviating Pain

Cold therapy can numb nerve endings, providing a temporary analgesic effect. This numbing sensation can help to reduce pain in injured or overworked muscles and joints. The application of cold compresses or ice packs can be a simple yet effective way to manage discomfort.

Accelerating Recovery

Many athletes use cold therapy as part of their recovery regimen. The cooling effect slows down cellular metabolism, which can help to reduce the damage to tissues and promote faster healing. Whole-body cryotherapy chambers, which expose the body to extremely low temperatures for a short period, are increasingly used by athletes to enhance recovery and performance.

Weight Loss

Cold plunges offer a variety of science-backed benefits that support weight-loss. Regular cold plunging can boost your metabolism and activate brown adipose tissue (BAT), or brown fat. Unlike regular fat, brown fat burns calories to generate heat and keep you warm. When your body is exposed to cold temperatures, it ramps up its metabolic rate as a survival mechanism, increasing energy expenditure, and over time, this metabolic boost can contribute to weight loss. Cold exposure has also been shown to improve insulin sensitivity, which means your body can better regulate blood sugar levels. This is crucial for preventing spikes and crashes that lead to increased fat storage. Better insulin stability helps maintain steady energy levels and avoid overeating. Many people also report feeling less hungry after a cold plunge, which is due to the hormonal effects of cold exposure, such as increased leptin levels, which help regulate appetite.

Types of Cold Therapy

Cold Water Immersion

Cold Showers, Ice Baths, and any type of cold-water immersion involves submerging the body in cold water for a set period. This method is often used by athletes after intense training sessions or competitions to reduce muscle soreness and expedite recovery, and for everyday folks like you and me, immersing yourself with a simple cold shower or bath for 1-5 minutes pays dividends.

Whole-Body Cryotherapy

Whole-body cryotherapy involves standing in a chamber that exposes the body to extremely low temperatures, typically ranging from -110°C to -140°C, for a few minutes. Phase 3 of the PARC will be adding a cryotherapy chamber to one of its facilities. This treatment provides systemic benefits, including reduced inflammation, enhanced recovery, and improved mental clarity. I took advantage of a local gym membership and its cryo-chamber a few years back and felt the benefits. Most athletes use “cryo” post workout for soreness and muscle recovery, but the lead trainers advised me to try cryo before my lift, and sure enough I had incredible gains on the squat rack and bench press.

Ice Packs and Cold Compresses

One of the most common and accessible forms of cold therapy is the use of ice packs or cold compresses. These can be applied directly to the affected area to provide immediate relief from pain and swelling. They are ideal for minor injuries and can be easily used at home.

Scientific Evidence Supporting Cold Therapy

Reduction of Muscle Soreness

Studies have shown that cold therapy can effectively reduce delayed onset muscle soreness (DOMS) following strenuous exercise. By minimizing inflammation and slowing down metabolic processes, cold therapy helps to alleviate the discomfort associated with muscle recovery.

Improved Circulation

Cold therapy prompts the body to increase blood flow to the core to maintain a stable internal temperature. Once the cold exposure ends, the blood vessels dilate, leading to improved circulation and nutrient delivery to tissues, which can aid in the healing process.

Mental Health Benefits

Emerging research suggests that cold therapy may have positive effects on mental health. The release of endorphins and the stimulation of the nervous system during cold exposure can help to reduce symptoms of depression and anxiety, promoting a sense of wellbeing.

Precautions and Considerations

Proper Application

While cold therapy can be highly beneficial, it is essential to apply it correctly to avoid potential harm. Ice packs should be wrapped in a cloth to prevent frostbite, and cold exposure should be limited to short durations to prevent damage to the skin and underlying tissues.

Individual Health Conditions

Individuals with certain health conditions, such as Raynaud's disease, cardiovascular issues, or cold hypersensitivity, should consult a healthcare professional before using cold therapy. It is crucial to ensure that this treatment is safe and appropriate for one's specific health needs.

Balancing With Heat Therapy

In some cases, alternating between cold and heat therapy may provide optimal results. While cold therapy reduces inflammation and numbs pain, heat therapy can help to relax muscles and improve flexibility. Understanding when and how to use each method can enhance the overall effectiveness of treatment.

Conclusion

Cold therapy offers a range of benefits, from reducing inflammation and pain to accelerating recovery and improving mental health. Its various forms, including ice packs, cold water immersion, and whole-body cryotherapy, provide accessible and effective options for many individuals. However, it is essential to use cold therapy correctly and consider individual health conditions to ensure safety and maximize its benefits. Whether dealing with an acute injury or seeking to enhance overall wellbeing, cold therapy can be a valuable tool in one's health and recovery arsenal.

We’re going to do something about this, good people.  The PARC is not just a physical destination for supporting your long-lasting health, but the PARC is intended to provide you with more relevant content and health ridden information in the days, weeks, and years to come. We look forward to keeping you informed and having you on this journey into longevity!

-CS

Chris Schulz is the Founder and Active contributor to AKA SPORT and the PARC.  The PARC