A systematic review of 104 studies, by researchers from UiT The Arctic University of Norway and from the University Hospital of North Norway, found strong evidence that cold-water swims and therapies based on them offer significant physical and mental health benefits.
It’s just “Ice Water” – How about a dip
James Mercer, PhD, a thermal physiology specialist from UiT who led the new research, says that many small studies over the years have hinted at the benefits of cold-water immersion. But the new review is one of the most comprehensive assessments of the benefits of cold-water swimming, bathing, showering and therapies based on exposing the body to low temperatures.
Over the years there has been evidence that cold-water swimming can boost your health, Mercer says. Among those benefits: Everything from increased libido to improved heart health, mental health, and more.
The researchers note the participants in the 104 studies varied widely. They ranged from elite swimmers and regular winter bathers to those with no previous winter swimming experience. Others were not strictly ice bathers but used cold-water immersion as a treatment after exercise.
Although there is no current protocol regarding the ideal time and temperature for cold immersion routines, most athletes or trainers who use them recommend a water temperature between 54 to 59 degrees Fahrenheit (12 to 15 degrees Celsius) and immersion times of five to 10 minutes, and sometimes up to 20 minutes.
Roberts LA, Raastad T, Markworth JF, et al. Post-exercise cold water immersion attenuates acute anabolic signalling and long-term adaptations in muscle to strength training: Cold water immersion and adaptation to strength training. J Physiol. 2015;593(18):4285-4301. doi:10.1113/JP270570
Fonseca LB, Brito CJ, Silva RJS, et al. Use of cold-water immersion to reduce muscle damage and delayed-onset muscle soreness and preserve muscle power in jiu-jitsu athletes. Journal of Athletic Training. 2016;51(7):540. doi:10.4085/1062-6050-51.9.01
Allan R, Mawhinney C. Is the ice bath finally melting? Cold water immersion is no greater than active recovery upon local and systemic inflammatory cellular stress in humans. The Journal of Physiology. 2017;595(6):1857. doi:10.1113/JP273796
Cryotherapy or cold water therapy has been flooding (and freezing) our Instagram feeds recently. From taking ice baths or going cold water swimming to focus the mind and boost circulation, to using an ice mask to firm up your skin , fans of submitting their faces and bodies to ultra-low temperatures report many health and skincare benefits.
Bella Hadid recently shared a video of herself ice dunking at a photo shoot. No, not a request by a sadistic snapper but a skincare hack she relies on to de-puff her face after an early wake-up call. Bella went for the more extreme option of using only ice cubes. Meanwhile, Alexandria Ocasio-Cortez (aka the most relatable politician on the planet) revealed that both she and her boyfriend had dunked their faces in icy water to combat stress.
The premise of ice dunking is pretty simple. Hold your breath and stick your head in a bowl of ice-filled water (some people use just ice, but more about that later) for around 20 to 30 seconds; no need to trek to the lido or invest in an expensive cryotherapy facial tool.
Before you ditch your exfoliating wash and brightening serum, both Dr Shakir and Dr Young are keen to point out that the effects of ice water on the skin are mild and temporary. Dr Shakir advises that you stick to your usual skincare routine and use the odd spot of ice dunking as a glow booster.
A small trial on eight volunteers who dunked their faces in a variety of water temperatures as well as no water, with and without breath-holding showed that the only significant increase in parasympathetic activity happened when they held their breath in cold water.
A randomised control tria l on 61 participants, showed that it wasn't just cold water on the face that created this response. In fact, there was an even greater effect on heart rate variability (a measure of how well the body regulates stress) response when cold was applied to the side of the neck. An ice collar wearable is sure to be coming soon.
A quick boil in salted water, then a plunge in a bowl of ice water yields cooked vegetables that are vibrant in color and crisp-tender in texture. The ice water halts the cooking process instantly, so that the vegetables keep their color and their texture.
This one works best with metal mixing bowls, since they conduct heat faster. If you're making a custard base for ice cream (or any other kind of custard you need to chill), speed up the cooling process by putting the bowl of hot custard over your bowl of ice water, then stirring and rotating the custard until cool.
If you want to change up your traditional tahini sauce, just add herbs! You can whisk in chopped fresh, leafy herbs, such as fresh parsley, cilantro, dill, or basil. If you would like more of a uniformly green sauce, just blend the herbs with the tahini sauce in a food processor or blender. See recipe note for more details.
Storage suggestions: This tahini sauce keeps well in the refrigerator, covered, for about 1 week. The tahini may thicken with time; whisk in additional cold water as necessary to thin. Solomonov suggests that the tahini sauce can also be frozen for up to 1 month.
Dunking your face in ice-cold water first thing in the morning seems like an overall bad idea. But that's exactly what the ice water facial entails, promising to de-puff eyes, refresh skin, and make you look instantly awake. With that in mind, I tried the ice water facial to see if the polar plunge is actually worth it. Because this odd method certainly promises a lot for something that is essentially bobbing for ice cubes all in the name of beauty.
As someone with quite a puffy morning face, and the willingness to try anything once, I went for it. So, does the ice water facial actually work? I dunked my face in freezing cold water first thing in the morning to find out.
As you can see from the photo above that I snapped one random morning, I have quite a puffy face. From my big eyes, to my chubby cheeks, to even my lips, I'm basically a puffy-faced monster when I first wake up. I figured that would make me a pretty good candidate for trying out the ice water facial based on what both Union and Moss were saying.
On an average day, it takes a couple of hours for my face to de-puff. But with all those ice water praises, my hypothesis was that a cold splash of water could de-puff my face in no time, while also making my pores look smaller, give me a natural glow, and tighten my skin. Oh, and wake me up. But let's be real, that one's a little obvious.
With all that said, I was prepared, and quite a bit impatient, to try out the ice water facial. I was actually excited to try it out, and I set it up so I could really gauge the results. I chose to do it on a Friday, after a particularly long and stressful work week combined with my horrible sleeping habits. I woke up at 7:15 a.m. and snapped the photo above.
After 20 minutes of dunking my face in the water for about 15 seconds at a time, with a couple of minutes in between dunks (can you blame me for needing some time to recuperate between dunks?), I snapped the pic above. I dried my face with a towel, and went about my day as usual after that.
Immediately after doing the ice water facial, my skin felt really nice. It was smooth, it felt tight, and I did actually feel and look more awake than I usually do with my typical morning routine of a quick cleanse with warm water. My pores looked relatively small, and the oil from my face that I usually wake up with was completely gone. But, I could still see quite a bit of puffiness around my eyes. By the time I applied my makeup about 40 minutes later, though, they had drastically de-puffed and looked quite normal.
Not much changed by evening. The oil was still building on my skin, which made me anxious to get home and wash off my makeup. But I couldn't point out any other negative characteristics about my skin besides the normal oil. I still felt like I was glowing, and my skin still felt smooth. There was no puffiness, even though it's usually about this time of the day that I get tired. All in all, though, I can confidently say it was a good skin day.
Perhaps it can be an occasional treat on a special day, preparation for a big event, or even a last resort when your skin is feeling extra dull and tired. Even though I loved the way my skin glowed and felt all day long, I can't imagine making the ice water facial part of my daily routine.
Ultimately though, to answer the question yes, I personally believe the ice water facial is worth it. Ice water clearly has some sort of magical power that makes skin look beyond beautiful, glowing, and flawless. And if all I have to do is dunk my face in ice-cold water first thing in the morning for the skin I'm aiming for, then so be it!
In promoting cold water immersion, along with focused breathing, Wim Hoff claims the benefits include improved circulation, reduced inflammation, weight loss, higher energy levels, better sleep and more happiness, on his website wimhofmethod.com.
In addition, healthline.com advised that immediately after getting out of the cold water, participants should immediately bundle up since the body temperature continues to drop and can lead to hypothermia.
"The concept of cold therapy or applying ice to the skin is not a new one, in fact, ice therapy has been around for centuries," Green told Insider. "There are many benefits to applying ice water to the skin such as decreasing inflammation and reducing puffiness, also improving the appearance of the skin tone, minimizing the appearance of enlarged pores and improving superficial wrinkles."
Although I eventually got used to sticking my face into a freezing-cold bowl of water (it didn't feel as cold by day three and by day seven it felt quite nice), it didn't bring extreme changes to my skin, so it didn't feel worthwhile to do every day. 2ff7e9595c
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