Benefits of cold water swimming
Winter has well and truly set in. The warmer days are starting to give way little by little to cooler evenings and mornings setting the tone for what is to come. Winter. Within a month it seems the water in the bay moved from a balmy 21-22 degrees celcius to a cool 17, 15 and now a very cool 10 degrees. Whilst I never regret a swim, and know of no one else who has either; reminding myself why I choose to get up at an unearthly hour to travel to a southern Australian bay and swim or dip in the cooling waters of late Autumn is extremely helpful. So here they are. Number one to three below feed my soul and drive me to get up and do it, all the others are wonderful additional benefits I will gladly lap up (excuse the pun!).
For my mind and sense of self:
I find as I exit the water and start my day, I carry a healthier perspective. I am more present and mindful during the day and less likely to be rattled or upset about events outside my control. I find myself more positive, with a greater sense that anything is possible, a deeper trust in my path (whatever that may be) and more accepting of myself. The habit has been mind and life changing. No doubt this is linked to physiological responses triggered by cold water swimming shared below. My family has also confessed they like me better when I swim!
Wild, open water swimming is the ultimate ecotherapy. Being in nature has long been touted as medicine for the mind, body and soul. As I immerse myself in the body of water, not only am I fully present, but my senses are thrilled with what the environment has to offer. Especially after Covid, letting my eyes rest on sunrises, being is a open space where my gaze can take in natural landscapes and their beauty has been therapeutic. As MD Zach Bush said ‘there is an inherent neurological experience, a deep knowingness of what is beautiful’ and we all share this understanding. What a better way to connect with nature and the elements than a swim in the ocean!
Community and whether is it the sea, the lake, the river or pool, you will find people gathering to share the experience water offers. Friendships and community organically form in local swim spots in every country across the planet. There is a shared appreciation of the experience in the elements and how we are challenged. There is chatter, conversations, laughter and tears. We are all the same in the water, brave and vulnerable at the same time. For me the deepest connection comes from the unspoken, from what we witness together, in others and in ourselves.
For my body:
My energy levels skyrocket, EVERY time I have a cold water swim or dip. The natural mood boost I get as the endorphines start coursing my body as a response to cold exposure, namely seratonin and dopamine, carry me through the day with much higher energy levels compared to the days I don’t swim. According to a study published in Pub Med, a one hour immersion, head out, at 14 degrees celsius resulted in an incredible 230% increase in the release of the neurotransmitter dopamine.
Multiple studies have found that cold water immersion significantly increases our metabolic rate. Cold Induced Thermogenesis (CIT), has been measured in humans as early as 1780 by Antoine Lavoisier and has renewed interested after the ‘ rediscovery’ that cold-activated brown adipose tissue (BAT) in adult humans (study) . The cold exposure causes stem cells to produce brown fat instead of white fat. Brown fat causes our bodies to generate more heat by burning more calories and burn off excess body fat. Just 5 min in waters below 15 degrees or less results in an increase on metabolism (Article: Benefits of cold water swimming)
Microbiome. Isolation is the cause of much disease and suffering. Our medical community is starting to discover the incredible role our microbiome has on our physical and mental health. As Dr. Bill W put in an interview with Rich Roll, our genes do not predetermine our genetic health. They are switches, and what switches them on and off is our microbiome. We breath our microbiome, our largest organ the skin carries millions of microbes. We are only starting to understand how critical our microbiome is to our health, with variety in the foods we eat and being outdoors playing in a key role. The water, the ocean offers such an ideal space for variety.
Work out, a full body one from my little tow to my head that is impact free. As documented by Bonnie Tsui in her book Why We Swim, Dr Hirofumi Tanaka, director of the Cardiovascular Ageing Research Laboratory, shares that “over the last four or five years….we have realised that the effects of swimming actually surpassed the magnitude of the effects of walking or cycling”. He continues to explain that “when you immerse yourself in water, it pushes blood away from the extremities and towards your heart and lungs; this temporarily elevates blood pressure and makes your heart and lungs work harder. The process builds efficacy and endurance in the cardiovascular system, leading to lower blood pressure over time’ (Why we Swim, Bonnie Tsui, pg 72). I find for myself a workout in cold waters is even more effective at increasing my fitness levels.
And as someone with a history of of knee operations and troubles, I am so grateful for this big liquid cushion within which I can work out all my muscles without the risk of an injury resulting from high impact activities.
It is not surprising to hear then that Increasing evidence from studies is showing cold water immersion results in a reduced inflammatory response ( article: Is the cold water good for you ) , and since depression is now being linked to inflammation, this may be another tool available for those battling this.
In a BBC article, findings of the Cambridge dementia team published in the scientific journal Nature were shared. These show cold water swimming may protect from degenerative diseases like dementia. Mice studies showed the regeneration of synapses took place in mice whose body temperature was less than 35 degrees celcius once they were re warmed. The same was not the case with mice that suffered from Alzheimers and Prion diseases. In fact in both mice and humans who succumbed to hyperthermia the “cold-shock" protein called RBM3 was found at elevated levels. RBM3 is now understood to be linked to the brain’s ability to restore synapsis (article: Could cold water hold a clue to dementia cure).
Plato said “The sea cures all ailments of man”. The use of water to better ones health spans time and cultures. Recent evidence is mounting, linking cold water swimmers with greater resistance to certain illnesses and diseases. A study by the Czech scientists shared in an article titled Benefits of cold water swimming explained by health experts, showed links between cold water immersion and invigorating the immune system and an increase in white blood cell count and antioxidants.
Reduced pain and inflammation. Chronic inflammation is now being discussed as the cause of much disease. As shared in the article Is a cold water swim good for you or more likely to send you to the bottom) by The Conversation:
“ The cold and pressure on the body from immersion in water can also act to reduce swelling and combat inflammation. The use of cold water therapy to aid recovery after exercise has been reported to have differing levels of efficacy depending on the exercise and treatment used….Becoming adapted to cold water through repeated immersions can theoretically reduce the body’s inflammatory response”.
There is still much study and evidence needed on the effects of cold water swimming on chronic inflammation, but studies are increasingly linking benefits and relief from muscle pain to arthritis and depression. What is fascinating about the recent research on depression is the emerging evidence that depression and anxiety are linked inflammation caused by the chronic stress responses we suffer as part of modern day living.