Daijiworld Media Network – London

London, Jul 20: Once the recovery secret of elite athletes, ice baths—also known as cold plunges—are now making waves across social media and wellness circles, with celebrities and fitness enthusiasts touting their transformative benefits. From football icon Cristiano Ronaldo’s routine to TikTok influencers dunking into freezing tubs, cold therapy is trending. But do these icy dips truly deliver health benefits, or is it just another viral fad?

Body recovery: The cooling cure
Experts say cold water immersion helps reduce inflammation and muscle soreness after intense workouts. By constricting blood vessels, it slows swelling and tissue breakdown. Once the body warms up, fresh oxygen-rich blood flows to the muscles, aiding faster recovery. Some studies even report lowered levels of creatine kinase—a marker of muscle damage—within 24 hours post-immersion.

Boosting metabolism: Brown fat to the rescue
Cold exposure is known to activate brown fat, a type of fat that burns calories to produce heat. Research suggests that regular cold plunges may convert white fat into brown fat, offering a modest metabolism boost. While not a magic fix for weight loss, it may complement a healthy lifestyle when combined with proper diet and exercise.

Mental edge: Clarity, mood and calm
Ice baths are also praised for their psychological perks. Cold exposure triggers the release of dopamine and serotonin—chemicals linked to improved mood and alertness. Many report feeling refreshed, clear-headed, and more balanced after a plunge. The body’s shift to recovery mode post-shock may even promote better sleep and emotional regulation.

Stress tolerance: Training mind over matter
More than just physical therapy, cold plunging is being called a “mental workout.” Enduring the intense chill helps train the nervous system to stay calm under stress. In one study, participants who plunged daily for a week showed signs of improved cellular response to stress. Regular practice may help build emotional resilience and recovery from life’s challenges.

Warning signs: Who should stay out of the ice?

Despite the hype, ice baths aren’t safe for everyone. Sudden cold exposure can spike heart rate and blood pressure, which could be dangerous for some. Experts advise avoiding ice baths if you have:

• Heart conditions or arrhythmias
• Uncontrolled high blood pressure
• Chronic lung issues
• Diabetes or poor circulation
• Neurological disorders
• Cold sensitivity or open wounds
• Are pregnant, elderly, or diagnosed with rare conditions like cold agglutinin disease

Bottom line: Ice baths offer real health and mental benefits—if done right and by the right individuals. As the cold plunge trend grows, experts urge people to consult a doctor before diving in, especially if they have underlying health concerns.