What is cryotherapy?

Cryotherapy, also called cryotherapy, uses exposure to cold temperatures to cool body tissues for therapeutic purposes. Cold therapy can be applied in a number of ways, including:


Cold shower, where the water temperature drops below 60 degrees for two to three minutes at a time

Cold shower used to numb a small area

Cold water immersion or ice baths, ie. submerge all but the head and neck in cold water

A cold shower is not a first-line treatment for any illness, and definitive studies on cold therapy are still limited. But a quick splash of cold water can be beneficial if used to relieve symptoms.


Taking a cold shower:


1. Strengthen your resistance to colds

Switching from a hot shower to a cold one - even just for a few minutes - can protect you from circulating viruses. The shock of cold water can stimulate blood cells that fight infection (leukocytes). A Dutch study found that people who took a cold shower for 30, 60 or 90 seconds during a 90-day period were 29 percent less likely to get sick at work than people who didn't take a cold shower.


2. Combat Depression Symptoms

Limited research is available on the effects of cold water therapy on depression. However, the available research shows some positive results. In one clinical study, participants who took cold showers daily for several months reported a reduction in symptoms of depression. Additional research shows that cold water can improve mood and reduce anxiety.


3. Improve circulation

Cold water stresses your body - it goes into "survival mode" and works hard to maintain its core temperature. This stimulates your body to increase blood flow.


"The associated circulation redistributes blood and delivers newly oxygenated blood to areas of the body that need healing," says Dr. Hame. "It shortens the time it takes for muscles to recover after exercise." Over time, your circulatory system can become more efficient and move blood through your body faster, which is beneficial for anyone with high blood pressure or diabetes.


4. Increase metabolism

Your body uses energy to try to warm up in a cold shower. The result can be a low calorie burn and increased metabolism. But don't throw out your healthy diet and exercise plan just yet—there's little research on its benefits.


5. Reduces inflammation and prevents muscle pain

Cold temperature narrows blood vessels (vasoconstriction). When this happens, blood moves to the core and vital organs of your body. The blood naturally becomes rich in oxygen and nutrients during the process.


When your body warms up again, your blood vessels widen (vasodilate), bringing oxygenated blood to your tissues. As it regurgitates, it helps eliminate the inflammation that causes delayed muscle soreness that can occur a few days after exercise.


6. Relieves local pain

Cold therapy relieves pain by reducing inflammation. But it also interferes with the brain's perception of pain. "If you've ever had a cold spray before an injection," says Dr. Hame, "it works by reducing how quickly painful sensations travel through the nerves." It interferes with neurotransmitters being sent to the brain.




Benefits

Reduces inflammation and swelling

Reduces chronic joint pain and muscle soreness 4 Help fight symptoms of depression

"Think of it as a little shock to your system," she says. "When you're in cold water, your brain is too busy and focused to get rid of the unpleasant feeling instead of thinking about all the reasons why you're unhappy or stressed. It helps you get out of your head."


He goes on to say that the body's "fight or flight" response occurs when our body is exposed to cold water shock, which causes it to release stress hormones such as adrenaline and cortisol. In response to these signals, the body compensates by hyperventilating, increasing heart rate and constricting blood vessels, he says. As our skin adapts to cold temperatures, we experience an increase in feel-good hormones like dopamine, serotonin and endorphins that make us feel happy and relaxed..