You have probably heard about the ice bucket challenge, and we've all seen someone get dunked in icy water for charity purposes, but the interest in cold plunging for health reasons has been increasing dramatically over the last couple of years. As scientists and health professionals look further into the benefits of cold water immersion, we're finding that there are many more uses for cold exposure besides just fundraising.

Research shows that icy water helps reduce inflammation and soreness after an injury or a difficult workout. It can also help the body burn calories, and cold exposure sometimes improves health problems by doing things like leveling out blood sugar. Additionally, you can build resiliency and balance out your nervous system, as well as improve cognitive function and your mood! The list goes on and grows every time someone puts more research into cold plunging.

What is Brown Fat?

You might not have known that fat comes in different colors, but it does! Brown fat (also known as Brown Adipose Tissue or BAT) is a healthy type of fat that's darker than the stereotypical white fat. It was once thought that only babies had brown fat that went away as the child grew, but we now know that adults have it too. It's usually in small reserves around the shoulders and neck.

So, what's it for? BAT stores a lot of energy in small spaces. White fat stores energy as well, but it takes up a lot more space than brown fat. The brown color comes from iron-rich mitochondria, and when brown fat burns, it creates heat without causing you to shiver. This process is called thermogenesis, and it burns calories.

What Role Does Brown Fat Play in Your Body?

Brown fat helps keep your body warm by churning out energy when it senses the norepinephrine. Norepinephrine is a hormone that your body releases when it gets cold.

You lose most of your brown fat as you get older, but you keep little bits that are stored throughout the body. In addition to having some in the shoulders and neck, some people have brown fat in their collarbone, kidneys, and spinal cord. It's different for each person, but it is typical for lean people to have more brown fat than overweight people, and women tend to have more than men.

Scientists are intrigued by brown fat and the roles that it plays in our bodies. More specifically, they want to know how brown fat uses white fat for fuel and how we can trigger brown fat activation. Some studies focus on how exercise might be able to signal the correct hormones to transform white fat to brown.

One of these recent studies shows that brown fat acts as a filter for your blood, keeping out certain amino acids like isoleucine, leucine, and valine, which come from foods like eggs, fish, chicken, and milk, as well as some muscle-building supplements. These amino acids are good in normal amounts, but excessive amounts are linked to diabetes and obesity. So, it stands to reason that the less brown fat you have, the less you are able to filter out the excess portions of these amino acids. As the levels go up, so do your chances of certain health problems.

Brown Fat vs. White Fat

It's important to have healthy amounts of both brown and white fat. White fat gets a bad rap because it builds up in our legs, arms, and bellies, but it also produces the adiponectin hormone, which improves insulin sensitivity. So, you don't want to eliminate all the white fat, but you do want to keep it in check because too much puts you at risk of developing various diseases.

If we're choosing to have more of one or the other, we want to choose brown fat. Brown fat burns calories by generating heat, it's stored in more discrete locations than legs, arms, and bellies, and it takes up much less space than white fat.

The primary function of brown fat is not to burn calories but to regulate body temperature. The way it keeps the body warm is through a process called thermoregulation, which does, in fact, burn calories. This is why we can use ice baths to activate brown fat and give us a little boost towards our weight loss goals.

What is a Cold Plunge?

Cold plunging is a type of cryotherapy that involves immersing your body in cold temperatures. Once you're in the water, several things happen: your internal body temperature drops, body heat starts to disperse, and your blood flow slows.

Those of us who love to cold plunge have seen firsthand the benefits that come with this lifestyle. Among other things, cold plunging can relieve muscle soreness and tension, reduce inflammation, and, believe it or not, boost your immune system! When you were young, you may have been told that being cold and wet can give you... well, a cold. However, if you know what you're doing and you don't stay in for too long, cold plunging will strengthen your immune system and improve your overall health.

New studies are even showing that cold plunging can have positive impacts on your mental health. Many people who cold plunge several times a week have reported decreased anxiety and depression and increased attentiveness and contentment.

You may be wondering what other health benefits are linked to cold plunging. We're happy to tell you. Just keep reading.

Health Benefits of Cold Plunging to Activate Brown Fat

The push toward health and well-being has individuals seeking unconventional ways of improving themselves. It didn't take long for cold plunging to sweep the nation, despite the fact that it can seem a little daunting at first glance.

Improved Circulation

Cold exposure causes the body to slow down most functions and blood circulation is no exception. The constriction of the blood vessels causes a subsequent dilation (Once you're warmed up!) that improves your overall circulation. Improved circulation can contribute to cardiovascular health which will likely reduce your risk for certain cardiovascular diseases.

Enhanced Recovery

Fitness experts and athletes are no strangers to cold plunging. They often turn to this process after intense physical activity to speed up the recovery process. The icy cold water helps reduce muscle soreness, swelling, and inflammation. It not only makes recovery easier, but cold plunging helps to keep people at their best even with consecutive performances and high demands.

Boosted Immune Function

Many of us grew up hearing that cold water makes you sick (standing out in the rain, for example). It is true that it will make you sick to hang out in too cold waters for too long, but there are so many benefits that come along with cold exposure that weren't talked about until recently. Cold water stimulates immune system activity and (under the right circumstances) the production of immune cells. This process actually enhances the body's ability to fight off illness. People who cold plunge consistently almost always report that they get sick less often than they did before switching to this lifestyle.

Mental Well-Being

If you haven't ever cold plunged before, it might be hard to imagine submerging in ice-cold water will make you happier, but it's true! Cold exposure causes the release of endorphins, which many people call "feel-good" hormones. Most of the time, cold plunging will lead to improved mood, a higher level of mental alertness, and reduced stress. You also build up mental resiliency, which is a useful thing when working a job or living life in general.

Weight Management

Brown fat activation does burn calories and contribute to weight loss, but it cannot substitute a healthy diet and consistent exercise. Cold plunging should be seen as a boost instead of an entire weight loss plan.

Improved Sleep Quality

There is a natural core temperature drop that happens as your body prepares for sleep. Cold plunging will mimic that decline and help you feel ready for bed. Individuals struggling with insomnia or sleep disturbances should try cold plunging to see if it's enough to lull them into a deep and restful sleep the way it does for so many.

How Do You Safely Cold Plunge?

Cold plunging is literally placing your body in a state of stress. Yes, it does have many health benefits, but it's crucial that you take the proper steps to protect yourself if you're going to pursue this path.

Cold plunging doesn't have to be dangerous if you're in proper health and you take the necessary precautions, such as the ones listed below. However, improper preparations can cause problems and pose unnecessary risks.

Consult with a healthcare professional.

Before you begin any sort of cold therapy routine it's important to talk through your plan with a healthcare professional. This is especially true if you have any pre-existing health conditions. While cardiovascular issues, for example, don't necessarily disqualify you from cold plunging, you might need to take a special approach or extra safety steps.

Start gradually.

If you're just now dipping your toes into the wonderful world of cold exposure, remember to start small. Enthusiasm is fantastic, but it should always be checked by the gradual increase in intensity. Start with something as small as a cold shower before progressing to freezing temperatures and 10-minute plunges.

Choose the right location.

When choosing the location for your cold plunge, always ensure it's somewhere safe where you have access to warm clothing and/or a warm environment directly after your plunge. If possible, use a cold plunge pool, but a clean, clear body of natural water can do as well.

Be mindful of temperature.

If you have a cold plunge pool, keep the temperature somewhere between 50-59 degrees Fahrenheit. If you're plunging out of doors in a natural body of water, you will have to take special care to make sure the water is within safe ranges. Extremely cold water can lead to a risk of severe problems like hypothermia.

Stay hydrated.

Cold exposure increases the body's metabolic rate which burns off necessary fluids. Stay hydrated before and after a cold plunge to best support your body as it's working hard to regulate your core temperature.

Listen to your body.

As cold plunging increases mental alertness, it's crucial you use some of that new clarity to pay attention to your body both during and after your dip. If you start experiencing dizziness, discomfort, or any other concerning symptoms, immediately get out of the water. If you have Raynaud's disease or cold urticaria, extra caution is advised.

Warm up gradually.

The natural response to feeling frozen head to toe is to get warm as soon as possible, but you don't want to overdo it, or you could shock your body. Use devices such as warm clothing, blankets, and a comfortably heated environment to bring your body temperature back up to normal.

Breathing techniques.

There are several kinds of breathing (such as box breathing) that can help keep you calm and adjusted during the length of your cold plunge. Slow, deep breaths can also help reduce the initial shock that comes when you submerge. Instead of focusing on how cold you are, focus on keeping your breathing steady to manage your mental and physical responses to the stress.

Conclusion

Brown fat is a great way to boost your weight loss and health goals because of how it functions and burns calories. In the future, we may be able to find more ways of activating brown fat, but for now, cold plunging is one of the best ways to go about it.

Join the millions of people who live the cold therapy lifestyle by building your very own cold plunge! You can get started today by contacting us at DIY Pools and Spas to find out how building your own cold plunge can save you a lot of time and money as opposed to going with a standard pool company.