Implement Cold Exposure In Your Week
Increase your testosterone, hormones and the functionality of your body with cold exposure
Cold exposure, also known as cryotherapy, has been shown to have a range of benefits for both physical and mental health. One of the main benefits is increased metabolism, as cold exposure activates brown adipose tissue (BAT), a type of fat that burns calories to produce heat. Studies have found that regular cold exposure can increase BAT activity and boost metabolism, leading to potential weight loss and improved metabolic health (1, 2).
In addition to increased metabolism, cold exposure has been shown to reduce inflammation throughout the body. Inflammation is a natural response to injury or infection, but chronic inflammation is linked to a range of health problems, including heart disease, diabetes, and cancer. Cold exposure triggers the release of anti-inflammatory cytokines, which can help reduce chronic inflammation and support overall health (3, 4).
Cold exposure can also have mental health benefits, as it stimulates the production of endorphins, the body's natural painkillers. Endorphins are known to improve mood and reduce anxiety and depression. Additionally, exposure to cold can activate the sympathetic nervous system, which can help improve focus and mental clarity (5, 6).
How to implement Cold Exposure
But how much cold exposure is enough? The optimal amount of cold exposure varies from person to person, but research suggests that a few minutes(3-5) of exposure to temperatures around 50-60°F (10-15°C) a few times a week can be beneficial (7). You can try taking cold showers, immersing yourself in cold water, or simply going outside in cold weather. Just be sure to dress appropriately and listen to your body to avoid overexposure.
It's important to note that cold exposure may not be suitable for everyone, particularly those with certain medical conditions, so it's important to talk to your healthcare provider before incorporating it into your routine.
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References:
Blondin DP, Labbé SM, Tingelstad HC, et al. Increased brown adipose tissue oxidative capacity in cold-acclimated humans. J Clin Endocrinol Metab. 2014;99(2):E438-E446. doi:10.1210/jc.2013-2389
van der Lans AA, Hoeks J, Brans B, et al. Cold acclimation recruits human brown fat and increases nonshivering thermogenesis. J Clin Invest. 2013;123(8):3395-3403. doi:10.1172/JCI68993
Bouzigon E, Hulo S, Schapman D, et al. Cold exposure induced circulating cytokines and multiple organ damage in rats. Cryobiology. 2007;54(1):26-37. doi:10.1016/j.cryobiol.2006.10.013
Sellami M, Slimeni O, Pokrywka A, et al. Herbal medicine for sports: a review. J Int Soc Sports Nutr. 2018;15(1):14. Published 2018 Mar 15. doi:10.1186/s12970-018-0218-y
Shevchuk NA. Adapted cold shower as a potential treatment for depression. Med Hypotheses. 2008;70(5):995-1001. doi:10.1016/j.mehy.2007.04.052