From the Guidelines
Cold water plunges do not have direct evidence supporting their role in longevity, but they can be beneficial in specific medical emergencies, such as exertional heatstroke, as shown in a 2020 study published in the British Journal of Sports Medicine 1. When considering the use of cold water plunges for longevity, it's essential to prioritize the potential risks and benefits. The study 1 highlights the importance of cold water immersion in treating exertional heatstroke, with fatality rates close to zero if body temperature is brought below 40.0°C within 30 minutes after collapse. However, this does not directly translate to longevity benefits. Some potential benefits of cold exposure, such as reduced inflammation and improved circulation, may contribute to overall health and well-being, but these effects are not uniquely tied to cold water plunges. Key considerations for using cold water plunges safely include:
- Avoiding plunges if you have cardiovascular conditions
- Avoiding alcohol before plunging
- Never plunging alone
- Exiting immediately if you experience extreme discomfort or numbness It's crucial to weigh these factors and consult with a healthcare professional before incorporating cold water plunges into your routine, especially if you have any underlying medical conditions. While cold water therapy may have some benefits, it should complement other established longevity practices like proper nutrition, regular exercise, quality sleep, and stress management rather than replace them.
From the Research
Cold Water Plunge and Longevity
- The available studies do not directly address the relationship between cold water plunge and longevity 2, 3, 4, 5, 6.
- However, some studies suggest that cold water immersion (CWI) may have beneficial health effects, such as reducing body adipose tissue, improving insulin sensitivity, and potentially protecting against cardiovascular and metabolic diseases 5.
- These potential health benefits may indirectly contribute to increased longevity, but more research is needed to fully understand the relationship between CWI and longevity.
- The studies primarily focus on the therapeutic applications of hypothermia, the risks associated with CWI, and the treatment of hypothermia in various settings 2, 3, 4, 6.
- While the available evidence does not provide a direct answer to the question of whether cold water plunge helps with longevity, it highlights the complexity of the topic and the need for further research.