Deliberate Cold Exposure: Why It's Good for You
Welcome back to MoveMed! Today, we’re diving into something a bit different but incredibly powerful for both body and mind—deliberate cold exposure. Since moving to the UK in 2019, I’ve been embracing the cold in ways that have completely transformed my health and well-being. Here’s why I believe cold exposure is one of the best things you can do for yourself.
Why Cold Exposure? My Journey with the Cold
When I arrived in the UK, I quickly realised we have about eight months of cold weather. Rather than dread it, I thought, "Why not use it to my advantage?" So I started small—running outside with minimal clothing, even in winter. The benefits? I noticed fewer colds and flu, a leaner physique, and an overall boost in energy.
But I didn’t stop there.
I upped the ante with cold showers in the morning—without telling anyone. The benefits were similar: fewer illnesses, a more resilient body, and an unexpected bonus—mental strength. That daily cold shower trained my mind to handle discomfort and stress, making other daily challenges feel a lot more manageable.
Then came the next level—a cold plunge. I invested in a wheelie bin, filled it with cold water, and made it my morning ritual. The results? Not only did I continue to experience the health benefits mentioned above, but I also found that my stress levels were easier to manage. The cold had become a tool, not just for my body but for my mind.
How Does Cold Exposure Work? The Science Behind It
Cold is a stressor. When you deliberately expose yourself to the cold, your body has no choice but to adapt. This activates what I like to call your “primal survival genes,” triggering a range of physiological responses. Your body starts to produce more brown fat, which is metabolically active and helps keep you warm. You also experience vasoconstriction, which helps regulate your body temperature, and an increase in norepinephrine—a hormone linked to improved focus, mood, and stress tolerance.
A recent study showed that deliberate cold exposure activates pathways that reduce inflammation and improve immune function, while another highlights its benefits for boosting metabolic function and increasing cold tolerance .
Why Cold Exposure Is Good for Your Mind
One of the most underrated benefits of cold exposure is its effect on mental resilience. When you’re standing in freezing water or under an ice-cold shower, all you can think about is getting warm. Your focus narrows to the present moment. Suddenly, the minor stressors of the day—work deadlines, daily errands—don’t seem so overwhelming. It’s a mental reset. And the more you expose yourself to this discomfort, the more your brain adapts. Stressful situations outside of the cold don’t rattle you as much. You’ve trained your mind to endure discomfort and come out stronger.
Cold Exposure for Recovery: A Chiropractor’s Perspective
As a chiropractor, I’ve long been a fan of cold application for speeding up recovery from musculoskeletal (MSK) conditions. Cold therapy, whether applied locally or to the whole body, reduces inflammation, enhances circulation, and accelerates recovery by promoting blood flow once the body rewarms. Studies back this up, showing that cold exposure improves muscle recovery after intense physical exertion, reducing soreness and speeding up healing .
If you’re dealing with injuries, the strategic use of cold can be a game-changer in your recovery. It works not just as a general health tool, but specifically for reducing pain and inflammation in MSK conditions.
Why You Should (Consider) Starting Deliberate Cold Exposure Today
So, why do it? For all the reasons I’ve experienced:
Improved immunity: Fewer colds, fewer flu symptoms.
Mental resilience: A stronger mind, better stress regulation.
Physical health: A leaner physique, better recovery, and long-term health benefits.
Perspective: When you’re freezing cold, everything else in life feels a little less overwhelming.
Deliberate cold exposure isn’t just a fad—it’s a way to optimise both your physical and mental health. So why not start today? Whether it’s a cold shower, a chilly run outside, or even a plunge in a cold bath, I encourage you to embrace the cold and experience the benefits for yourself.
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References:
Vasek, D., Holicek, P., Galatik, F., Kratochvilova, A., Porubska, B., Somova, V., Fikarova, N., Hajkova, M., Prevorovsky, M., Zurmanova, J.M. and Krulova, M. (2024), Immune response to cold exposure: Role of γδ T cells and TLR2-mediated inflammation. Eur. J. Immunol. 2350897. https://doi.org/10.1002/eji.202350897
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Institute of Medicine (US) Committee on Military Nutrition Research; Marriott BM, Carlson SJ, editors. Nutritional Needs In Cold And In High-Altitude Environments: Applications for Military Personnel in Field Operations. Washington (DC): National Academies Press (US); 1996. 7, Physiology of Cold Exposure. Available from: https://www.ncbi.nlm.nih.gov/books/NBK232852/
Xiao F, Kabachkova AV, Jiao L, Zhao H, Kapilevich LV. Effects of cold water immersion after exercise on fatigue recovery and exercise performance--meta analysis. Front Physiol. 2023 Jan 20;14:1006512. doi: 10.3389/fphys.2023.1006512. PMID: 36744038; PMCID: PMC9896520. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9896520/
Moore E, Fuller JT, Bellenger CR, Saunders S, Halson SL, Broatch JR, Buckley JD. Effects of Cold-Water Immersion Compared with Other Recovery Modalities on Athletic Performance Following Acute Strenuous Exercise in Physically Active Participants: A Systematic Review, Meta-Analysis, and Meta-Regression. Sports Med. 2023 Mar;53(3):687-705. doi: 10.1007/s40279-022-01800-1. Epub 2022 Dec 17. PMID: 36527593. https://pubmed.ncbi.nlm.nih.gov/36527593/
