cold exposure Archives - Amazing Health Advances

Cold Plunges Actually Change Your Cells, uOttawa Study Finds

The AHA! Team — Wed, 27 Aug 2025 05:20:12 +0000

University of Ottawa via EurekAlert! – Ever wondered what happens to your body when you take those trendy ice baths? Scientists at the University of Ottawa just found out, and it’s pretty fascinating. A new study conducted at the Human and Environmental Physiology Research lab (HEPRU) at the University of Ottawa has unveiled significant findings on the effects of cold water acclimation on autophagic (the cells’ recycling system, which promotes cellular health) and apoptotic (the programmed cell death that gets rid of damaged cells) responses in young males. The research highlights the potential for cold exposure to enhance cellular resilience against stress. The study, conducted by Kelli King, postdoctoral fellow, and Glen Kenny, Full Professor at uOttawa’s School of Human Kinetics and Director of HEPRU, involved ten healthy young males who underwent cold-water immersion at 14°C (57.2°F) for one hour across seven consecutive days. Blood samples were collected to analyze the participants’ cellular responses before and after the acclimation period. “Our findings indicate that repeated cold exposure significantly improves autophagic function, a critical cellular protective mechanism,” says Professor Kenny. “This enhancement allows cells to better manage stress and could have important implications for health and longevity.” The research revealed that while autophagy was initially dysfunctional after high-intensity cold stress, consistent exposure over a week led to increased autophagic activity and decreased cellular damage signals. “By the end of the acclimation, we noted a marked improvement in the participants’ cellular cold tolerance,” explains King, the study’s first author. “This suggests that cold acclimation may help the body effectively cope with extreme environmental conditions.” The implications of this study extend beyond athletic performance. Cold water immersion has gained popularity for its potential health benefits, and this research provides some scientific backing for its efficacy. The findings suggest that proper autophagic activity could not only extend cellular longevity but also prevent the onset of various diseases. As the use of cold exposure becomes increasingly mainstream, understanding its effects on cellular mechanisms is vital. Professor Kenny emphasizes, “This work underscores the importance of acclimation protocols in enhancing human health, especially in contexts where individuals are exposed to extreme temperatures.” “We were amazed to see how quickly the body adapted,” notes King. “Cold exposure might help prevent diseases and potentially even slow down aging at a cellular level. It’s like a tune-up for your body’s microscopic machinery.” These results apply to young males and more research is needed to see if it would also apply to other cohorts. The study, titled “The Effect of 7-Day Cold Water Acclimation on Autophagic and Apoptotic Responses in Young Males”, was published in Advanced Biology. Journal Advanced Biology DOI 10.1002/adbi.202400111 To read the original article click here.

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Cold Water Immersion Boosts Cellular Health & Resilience

The AHA! Team — Wed, 04 Jun 2025 05:46:52 +0000

University of Ottawa via News-Medical – Ever wondered what happens to your body when you take those trendy ice baths? Scientists at the University of Ottawa just found out, and it’s pretty fascinating. New Study A new study conducted at the Human and Environmental Physiology Research lab (HEPRU) at the University of Ottawa has unveiled significant findings on the effects of cold water acclimation on autophagic (the cells’ recycling system, which promotes cellular health) and apoptotic (the programmed cell death that gets rid of damaged cells) responses in young males. The research highlights the potential for cold exposure to enhance cellular resilience against stress. The study, conducted by Kelli King, postdoctoral fellow, and Glen Kenny, Full Professor at uOttawa’s School of Human Kinetics and Director of HEPRU, involved ten healthy young males who underwent cold-water immersion at 14°C (57.2°F) for one hour across seven consecutive days. Blood samples were collected to analyze the participants’ cellular responses before and after the acclimation period. Findings “Our findings indicate that repeated cold exposure significantly improves autophagic function, a critical cellular protective mechanism,” says Professor Kenny. “This enhancement allows cells to better manage stress and could have important implications for health and longevity.” The research revealed that while autophagy was initially dysfunctional after high-intensity cold stress, consistent exposure over a week led to increased autophagic activity and decreased cellular damage signals. By the end of the acclimation, we noted a marked improvement in the participants’ cellular cold tolerance. This suggests that cold acclimation may help the body effectively cope with extreme environmental conditions.” – Kelli King, postdoctoral fellow, study’s first author The implications of this study extend beyond athletic performance. Cold water immersion has gained popularity for its potential health benefits, and this research provides some scientific backing for its efficacy. The findings suggest that proper autophagic activity could not only extend cellular longevity but also prevent the onset of various diseases. As the use of cold exposure becomes increasingly mainstream, understanding its effects on cellular mechanisms is vital. Professor Kenny emphasizes, “This work underscores the importance of acclimation protocols in enhancing human health, especially in contexts where individuals are exposed to extreme temperatures.” “We were amazed to see how quickly the body adapted,” notes King. “Cold exposure might help prevent diseases and potentially even slow down aging at a cellular level. It’s like a tune-up for your body’s microscopic machinery.” These results apply to young males and more research is needed to see if it would also apply to other cohorts. Source: University of Ottawa Journal reference: King, K. E., et al. (2024). The Effect of 7‐Day Cold Water Acclimation on Autophagic and Apoptotic Responses in Young Males. Advanced Biology. doi.org/10.1002/adbi.202400111. To read the original article click here.

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What Are the Benefits of Working Out in the Cold? (+Safety Tips)

The AHA! Team — Thu, 05 Dec 2024 06:45:25 +0000

Jillian Levy, CHHC via Dr. Axe – As the holiday season approaches, many people who exercise outdoors struggle with working out in the cold, but they don’t have to. Is it bad to work out in cold weather? As long as you take some precautions, working out in the cold — such as walking, running or cycling — is actually pretty beneficial. Exercising in cold weather can lead to improvements in endurance and cardiovascular function, and just like most exercise, it can also boost your mood and mental health. Benefits of Working Out in the Cold “Cold weather” means different things to different people, but generally it’s considered to be cold outside when it becomes uncomfortable to stay outdoors for more than short periods of time. This discomfort is due to drastic differences between the temperature outside and the internal temperature of the human body. While being outside in cold weather might require you to wear a jacket or coat to avoid feeling chilly, it also has some perks to offer that being at room temperature doesn’t. The colder your environment, the harder your body has to work to maintain homeostasis (or balance), which means it uses energy in the process and also benefits metabolically in certain ways. Let’s look closer at how working out in the cold benefits nearly your entire body: 1. Burn Extras Calories Why is it harder to exercise in the cold? One reason is because your body needs to work harder to perform in chilly climates, mostly because it requires extra generation of heat to keep your muscles, organs and limbs warm. Anytime your body is exposed to a form a “stress,” which can include drastic temperature or elevation changes as well as exercise itself, your need for energy increases. This causes your muscles to break down glycogen faster (from carbohydrates) in order to fuel themselves. Brown fat is the type of body fat that helps regulate body temperature. When we’re outside in the cold, brown fat burns energy (calories) in order to heat our bodies and increase body temperature, in the process helping give the metabolisms a bit of a boost. According to Harvard Health Publishing, “studies show that exercising in cold weather can transform white fat, specifically belly and thigh fat, into calorie-burning brown fat.” Because working out in the cold activates brown fat more than exercising at room temperature does, it can potentially help efforts to lose weight. A study in the Journal of Clinical Endocrinology & Metabolism even found that cold weather workouts can burn more calories compared to workouts done in more comfortable temperatures. 2. Can Help Improve Endurance Working out in the heat can cause you to become exhausted more easily, since it increases sweating and your heart rate more rapidly. On the other hand, exercising in the cold can allow you to work out for longer, which may mean you can build endurance and stamina more easily. What’s the ideal temperature to train at, or compete in, in order to maximize endurance? Research suggests it’s about 50 to 55 degrees Fahrenheit, since this is the temp that feels most comfortable in which to breath rapidly and exert yourself. However, it’s safe to train at even colder temps too. (See below for more info on working out in different temperatures.) 3. Fights Depression and Seasonal Affective Disorder Exercising outside during the winter where you’re exposed to sunlight is thought to be one effective strategy for helping ward off seasonal affective disorder, a type of mood disorder/depression that tends to affect people during the dark winter months. Sunlight and exercise both have a positive impact on your mood for several reasons, including because they help release more “feel good” chemicals, including serotonin and endorphins. Another cognitive/mental health perk of exercising in cold weather? Some studies have demonstrated that people who exercise in the cold tend to experience improvements in their decision making, focus and memory. Other research shows that exercise in general is useful for decreasing anxiety and improving concentration. 4. Can Help You Sleep Better The combination of sunlight exposure during the daytime, fresh air and physical activity can help you unwind and sleep more deeply at night. Sunlight is important for regulating your circadian rhythm, also called your “internal clock,” which makes you feel sleepy enough at night to drift off and alert enough in the morning to wake up. The stress-relieving effects of exercise, whether done indoors or outdoors, are also important for fighting insomnia. 5. Supports Heart and Metabolic Health Nearly all types of exercise benefit your cardiovascular system and can help promote insulin sensitivity and better blood sugar management. Getting regular physical activity, such as walking briskly or jogging outdoors, has been linked to lowered risk for common health problems, such as high blood pressure, high cholesterol and high blood glucose levels. How to Exercise in Cold Weather (Best Exercises) What are the best exercises to do in cold weather? These include “cardio” or aerobic exercises like running, fast walking, jogging or cycling (assuming the wind isn’t too uncomfortable), plus ice skating, playing hockey, snowshoeing, or downhill skiing and snowboarding. You can also do sprint workouts outside or even do a circuit workout or weight training. Ready to take your workout outdoors, even if it’s the middle of the winter? Here’s what you need to know: 1. Warm Up With Dynamic Stretches Before exercising in cold weather, be sure to properly warm up, since inactive and cold muscles and joints are more prone to injuries. Instead of doing traditional “static stretches,” in which you hold a fixed position, do dynamic forms of stretching instead. Dynamic stretching involves motion, which boosts circulation and blood flow to your muscles and helps protect against injuries. Here are some examples of dynamic stretches to do for several minutes before working out in the cold: Wide arm and leg circles (aim for about 20 of each) Shoulder and neck shrugs Toe taps High steps (bringing your knees high toward your chest) Air squats Lunges (side, back and forward) Quad pulls 2. Stay Hydrated Believe it or not, you’re more prone to becoming dehydrated in cold weather because your thirst sensation is reduced, your body uses water to warm you and you lose water due to breathing out moist air that causes respiratory fluid loss. Be sure to drink water before, during and after your workout. If you prefer, drink something warm beforehand, such as hot tea, which can help make the cold feel initially more comfortable. 3. Optimize Nutrient Intake Before and After Eating a healthy diet that includes protein and complex carbs is important for exercise no matter the temperature or time of year. It’s important to optimize your nutrient intake before and after cold weather training because your muscles need protein and carbs to stay fueled and repair themselves and grow back stronger. Pre-workout, eat a meal rich in carbs and protein about one to three hours before exercising. (Avoid anything too heavy right before exercise, which might cause a stomachache.) If you’re active for more than one hour and doing intense exercise, you may opt to have a carbohydrate-rich snack mid-workout to keep you energized. Following a tough workout, have protein and carbs within one to two hours to replenish glycogen stores and aid in muscle recovery. What to Wear When the temp drops outside, it’s important to wear the right gear to help keep your body’s core temperature warm. Clothing and accessories that help conserve body heat can keep your muscles warmed up so you feel less stiff or tight. Here are some guidelines regarding what to wear when exercising in the cold: Layer clothing — Your bottom layer should ideally be something thin that is made of synthetic material (such as polyester, polypropylene and nylon), which draws sweat away from your body. This leaves you less damp and chilly than if you wear cotton. Look for clothing marked as “moisture-wicking.” Over your thin layer, add something heavier that will keep you insulated, such as a sweatshirt, jacket or fleece. Cover up vulnerable body parts — Your hands, feet, toes, ears and tip of your nose are most vulnerable to becoming very cold and even developing frostbite if it’s freezing outside. This happens because your body conserves energy and priorities warming your core, rather than your extremities. Depending on how cold it is, cover up with a hat, gloves, face mask, scarf or goggles so less skin is exposed. Be sure to wear warm socks, but make sure they are comfortable depending on the kind of shoes you’re wearing. (You’ll need thinner socks if wearing sneakers compared to shoe shoes or ski boots, which can fit wool or thick cotton socks.) If your hands get extra cold, try wearing thin glove liners under thicker gloves that are lined with fleece. Don’t forget to protect your skin — Moisturize your skin consistently in the winter to keep water locked in and prevent dryness and chapping. While some sunlight during the winter can be highly beneficial, too much can still burn your skin even if it’s chilly outside. Apply sunscreen if you’re spending lots of time outside, especially if you’re near snow, which can reflect sunlight — for example, if skiing or snowboarding. Most dermatologists recommend wearing 30 SPF+ if in the sun longer than about 20 to 30 minutes, plus lip balm with sunscreen. How Cold Is Too Cold? What temperature is too cold to exercise outside? The ideal temperature for exercising outdoors in the cold is somewhere in the range of the 30s to 50s F. That said, the American College of Sports Medicine has stated that “exercise can be performed safely in most cold-weather environments without incurring cold-weather injuries…the wind-chill temperature index can be used to estimate the relative risk of frostbite and heightened surveillance of exercisers should be used at wind-chill temperatures below -27 degrees C (-18 degrees F).” In other words, it seems safe for most adults to work out in very cold temps, even those dropping into the single digits in degrees Fahrenheit. However, it’s crucial to wear the right gear once the temp drops below the 30s, and look out for any signs of cold-related injury (such as numbness, clumsiness and very red, cold skin). Be cautious about avoiding frostbite when the temperature drops below 5 degrees F and the wind blows more than 20 miles per hour, which increases the risk for cold-related injuries. Risks and Side Effects Exercising in cold weather increases the risk of hypothermia, which is caused by a low body temperature. This is a serious condition that can cause damage to the skin and other tissues, so it’s impotent to take it seriously. Seek emergency help from a professional immediately if you develop hypothermia symptoms, such as: numbness and tingling accompanies by redness/purple skin intense shivering extreme fatigue slurred speech loss of coordination People with existing health conditions such as asthma or heart problems are more at risk for exercise-related side effects when working out in the cold. Be cautious about pushing yourself too hard if you have any history of trouble breathing, chest pains, etc. Conclusion Working out in the cold is beneficial because it causes your body to work hard to maintain homeostasis (or balance). The colder your environment, the harder your body has to work to do this, which means it uses energy in the process and also benefits you metabolically in certain ways. Perks of exercising outdoors in the winter include improvements in your metabolism, fat-burning, mood, endurance, heart health and sleep. It’s usually safe to exercise outside even if the temperature falls into the single digits, but be sure to wear layers, moisture-wicking clothing, gloves, warm socks and a hat. Stop if you feel intense tingling, numbness or other signs of hypothermia when working out in the cold. Also be sure to stay hydrated and eat before and after working out in the cold for the best results. To read the original...

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How to Train Your Mind to Fight Off Stress & Viruses

AHA Publisher — Thu, 22 Oct 2020 07:00:48 +0000

Dr. Caroline Leaf – If anything, this year and the global COVID-19 pandemic has shown us that so much is out of control. Yet there is still reason to hope! Even though we cannot always control what happens to or around us, we can control how we choose to react to the circumstances of life. In this podcast (episode #216) and blog, I speak with the incredible “Iceman” Wim Hof about his new book The Wim Hof Method, the power of mind management, how cold exposure and deep breathing can improve our mental and physical health, ways to protect your body against viruses, how to train the brain to overcome any obstacle, and more! Although it may not seem like it, many aspects of our lives are in our willful control. Everyone can influence, at will, their own biology and lifespan through directed mindfulness and good lifestyle habits like deep breathing. In his book, Wim Hof points out how research has shown that within just 8-9 weeks you can lengthen the telomeres in your DNA through mind work and healthy lifestyle choices, which can have a positive effect on your health and longevity! No matter what happens or what will happen, you are in charge of the moments of your life! You are capable of so much more than you have ever thought possible. The power we have within us is unreal. Wim Hof teaches people how to start harnessing this power naturally through the three pillars of his method: 1. Mindfulness: Through the power of intention, you can direct your biochemistry and genetic expression and become happier, stronger, and healthier. You are a thought alchemist! However, this is something that needs to be practiced daily. Mind-management is a skill that needs to be taught and developed from youth—it is a lifestyle, not a one-off thing. As you self-regulate your thinking daily, you change the way you function for the better. Always remember, you are the owner of your own mind. Don’t focus so much on the external world that you forget about the power you have within you. You can awaken this power at any time! 2. Cold exposure: Cold exposure (like taking regular cold showers) helps boost the cardiovascular system, which increases blood flow, oxygen levels and the availability of nutrients, so we are better able to have energy to think and live well. 3. Deep breathing: Based on research, Wim Hof has shown how deep breathing, mindfulness and cold exposure helps with mood regulation, which can strengthen our mental resilience and help us combat depression and anxiety. The adrenaline rush from deep breathing also resets our biochemistry, putting the brain and body into a state of good stress and preparing you for positive action. Deep breathing can help make stress work for you and not against you. Top-down regulation through mind management and deep breathing creates neurological pathways in the brains that harness your stress mechanisms to help you deal with the ups and downs of life. Deep, intentional breathing can also help boost the immune system by better fueling the cells of the body and helping it fight off pathogens, which is especially important as we enter flu season during a global pandemic! In fact, as Wim notes, deep breathing may even increase the white cell count in our bone marrow, helping us combat illnesses like cancer (when paired with other treatments). Wim Hof has an amazing free app that can help you learn how to make deep breathing, mindfulness and cold exposure a daily habit, so check it out! He also has a free mini-class online. To read the original article click here. For more articles from Dr. Leaf click here.

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