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Cold Water Therapy Unpacked

Modern day living has changed the way we view the cold as well as how we respond to it. Central heating, not that I am suggesting that we all shut off our central heating in the colder months, has weakened our resistance to colder temperatures and therefore our vulnerability to seasonal bugs and flu. Cold water therapy is easy to do, accessible to most and builds resistance over time.

The most famous person extolling the virtues of cold water therapy through ice bathing is Wim Hof, better known as the "Iceman" and his "Wim Hof Method." Exposing ones body to cold temperatures in combination with breathing techniques and meditation, Wim Hof explains has several health benefits. Not everyone has the luxury of an expanse of cold water outside the front door, but are still able to practice cold water therapy from the comfort of your own home simply by taking a cold shower or investing in a cold plunge pod.

The benefits of cold water therapy have been practiced for many years especially in the Eastern European cultures including Poland, Hungary, Russia, Estonia amongst others that practice some form of cold water bathing usually as part of the process of taking a sauna or banya. What's all the hype?

Frequent exposure to cold is linked to a number of different health benefits. For example;

speeds up metabolism and increases circulation
increases energy levels
reduces inflammation, swelling, and sore muscles
improves quality of sleep
improves focus and concentration
improves immunity
improves mental health and mood

Cold water plunges have also been identified as beneficial after a work out or for sports enthusiasts and athletes as it helps to reduce exercise induced muscle damage. Less damage equals less inflammation and soreness helping to restore full capacity much quicker.

Recent studies have shown that cold water therapy offers emotional benefits as well as the many physical benefits listed. In 2021, researchers John S. Riley and Ellis Bird published an article in Lifestyle Medicine based on undergraduate students who had to take a 20-minute dip in chilly sea water (13.6°C, 56.5°F) and report their emotions before and after using a "Profile Mood" questionnaire. Compared to controls, the students who engaged in cold water therapy experienced a positive shift in mood, noting a significant decrease in negative emotions such as tension, anger, depression, fatigue, and confusion. Moreover, they experienced boosts in positive emotions such as vigour and self-esteem.

These and other studies indicate that cold-water immersion may significantly enhance mood and positively impact overall psychological well-being and mental health even though further studies are required. Cold immersion appears to activate traits associated with increased motivation and vitality, while simultaneously diminishing feelings of distress and nervousness through the following mechanism:

Initial cold water shock stimulates an immediate physiological response leading to a surge in electrical impulses from peripheral nerve endings to the brain which in turn activates neural pathways and various chemical responses to help the body adapt to the external stressor. Endorphins, the body's pain relievers are released and not only do they reduce pain but enhance feelings of well-being as well. In addition a cold plunge activates the fight and flight reaction of the central nervous system leading to an increase in noradrenaline which helps to manage stress while at the same time increasing blood flow to the brain boosting energy and focus while also creating feelings of positivity.

Water should be 50 F / 10 C or colder. If taking a dip in a natural pool, river or lake, keep in mind that the water might be much colder and therefore might be better to build up to colder temperatures by starting slowly with a cold shower. Typically, cold-water plungers start with 30 seconds to a minute and work up to five to 10 minutes at a time. A plunge can be one continuous session or multiple sessions with breaks between the sessions done daily or several times a week.

What are the disadvantages to cold water therapy? The most obvious is that it takes time to become comfortable with the initial cold and subsequent discomfort. From my own experience, I know that it took a couple of weeks to create a degree of tolerance by learning to breathe through the cold water jet from the shower. The only time I don't do a cold ending as part of my daily shower is if I'm recovering from some illness, which happens about once every 3 years! Some prefer to finish on a hot burst, but actually this defeats the objective by warming the body up rather than the body working to warm itself up, over time building the desired resistance and immunity.

Plunging outside into a lake or mountain pool there is a possibility of too long exposure leading to hypothermia and even frostbite. Being sensible and tuning into your body is important. Using something like a dry robe with fleece lining can be very beneficial for after your plunge, keeping you warm and dry when you get out. Wim Hof explains that cold therapy is not just about learning to tolerate the cold, it is about expanding your boundaries and getting control of your mind over your body's physiology. As he once said: “If we always choose comfort, we never learn the deepest capabilities of our mind or body.”

References
https://www.wimhofmethod.com/cold-therapy
https://onlinelibrary.wiley.com/doi/full/10.1002/lim2.53
https://longevity.stanford.edu/lifestyle/2024/05/22/jumping-into-the-ice-bath-trend-mental-health-benefits-of-cold-water-immersion/

Spotlight on Magnesium

Magnesium is commonly thought of as the mineral that helps with sleep. This is true, however Magnesium is much more than this. It is in fact a co-factor for more than 600 enzymes, 200 of which activate critical processes in the body, including ATP production in the cell. The human body contains 25g or 1000 mmol of magnesium which is mostly found in soft tissues (38%) and bones (60%). Professor Akos Geza Petho of Budapest Semmelweis University said, "Magnesium is crucial for maintaining normal cellular physiology and metabolism as it acts as a cofactor for multiple enzymes, regulating ion channels and energy generation. Magnesium plays a vital role in various aspects of vascular function, including vascular tone, and the health of blood vessels as well as blood flow and the growth and movement of cells in the inner lining and smooth muscle of blood vessels."

Furthermore magnesium and vitamin D as well as magnesium and calcium are closely connected. The synthesis of Vitamin D requires magnesium to function in the body. Magnesium is sensitive to stress and is used up very quickly when under stress as it plays an inhibitory role in the regulation and and neurotransmission of the body's normal stress response. The important point here is that when we are stressed, the body reduces magnesium levels which in itself leads to more stress, creating a vicious circle.

In a recent nutritional study published in January this year in the Spanish population, researchers found that magnesium plays an important role in protecting against frailty in over-60's. The research team concluded that "Higher magnesium intake was inversely and independently associated with lower frailty risk especially of slow gait speed, in community-dwelling older adults, suggesting that adequate intake of this vital ion could help prevent unhealthy ageing."

Magnesium and sleep. Many research papers have been published on the effect of magnesium on sleep, both getting to sleep and staying asleep. Whilst the absolute verdict is not unanimous there is definitely a leaning towards magnesium being helpful especially for the elderly due to the change in circadian rhythm as we age. It works by activating GABA receptors in the brain which reduce neural activity, calming the nervous system, improving relaxation and initiating sleep.

Magnesium glycinate is easily absorbed and is the form most advocated for improved sleep. In this form magnesium is bound to glycine, an amino acid known for its calming properties. Glycine has also shown to lower core body temperature which is conducive to improved sleep initiation and quality. Glycine may enhance the overall calming effect of magnesium, ultimately promoting relaxation and improved sleep quality.

Some facts about magnesium:

It is the fourth most abundant mineral in the human body and is a cofactor in metabolic and biochemical pathways.
More than 600 enzymes require magnesium as a cofactor, 200 of which activate critical processes in the body.
It is associated with various functions in the body including bone development, nerve function, blood sugar and blood pressure regulation, protein metabolism, nucleic acid stability (DNA and RNA) and cell proliferation.
It plays a role in the DNA repair mechanism pathways as many enzymes require magnesium for proper functioning.
It is required for DNA repair and replication, both of which protect our genes from toxicity caused by increased homocysteine levels, an amino acid that helps create proteins. B vitamins, B6, B9 and B12 play a role in breaking down homocysteine to perform other functions together with magnesium.
Low levels of magnesium are associated with shorter telomere length and less sleep.

Food sources of magnesium
Ideally intake of magnesium to be consumed through eating a nutrient rich diet and if levels are still not adequate, through supplementation either magnesium glycinate or citrate, the most bioavailable forms. Refined foods process out a large percentage of magnesium and therefore if eating a diet of primarily refined and processed foods you will not receive enough to support normal body functions that demand magnesium. Food sources rich in magnesium include most nuts and seeds, avocado, shellfish, tofu, dark green leafy veg, bananas and whole grains.

References:
Encylopedia of Nutritional Supplements, Michael T. Murray, N.D
https://pmc.ncbi.nlm.nih.gov/articles/PMC10245357/#Sec2
https://www.healthspan.co.uk/guides/magnesium-for-sleep/?srsltid=AfmBOoqOgE5TvcWVfWyJF_FJpuENI2Wscr10lDGayVSfBddTj1_1PCeg

To discuss something prior to booking your kinesiology, naturopathic and herbal consultation, please contact Rachel directly.

Shake off and Detox the Winter Blues

Just took a 15-minute break to go into my garden and grab some morning sunshine in the far corner where the tulips are beginning to form buds and the bees are visiting the flowering heather. Winter seems to have been very long and very grey this year and to finally see the sun can only be time to join the birds in joyful song and the bees intensely buzzing from flower to flower. Is it sunny all the way from here? Unlikely, but at least warmer and brighter.

The Role of Carrageenan in the Food Industry

I read with interest in the January addition of IHCAN magazine the article entitled "Carrageenan Causes Leaky Gut and may Increase the Risk of Type 2 Diabetes."

Carrageenan (E407) is just one of many food additives which in animal studies has been found to cause the development of inflammatory bowel diseases, ulcers and increased blood sugar levels. Carrageenan comes from red seaweed/algae Irish Moss. The German centre for Diabetes Research (DZD) has investigated the effects of carrageenan on the human intestine and sugar metabolism and they found increased permeability of the small intestine likely due to inflammation.

Carrageenan is used by the food industry in many different ways, the most common are:

As a gelling agent, stabiliser and thickener
Coating material when sprayed on cut fruit to increase shelf life
Processing aids during the clarification of juices and beer
Water retention agents when applied to fish before processing
Clarifiers and heat stabilisers, for example in wine
Used in medications, medical products, personal care and household products.

Foods that contain carrageenan is quite an extensive list including;

dairy products - ice cream, yoghurt, evaporated and condensed milks, whipped topping, cheese and sour cream.
Dairy substitutes - vegan cheese, milk substitutes, dairy free products
Sweets, desserts, flans, custard, cream puddings, sorbet, mousse and gel desserts
Jams and jellies
juices and drink mixers - lemonade, fruit punch, instant cappuccino
Poultry products - raw and cooked
Tofu
Vegan foods used as an alternative to gelatine.

Researcher Professor Wagner of DZD stated, "Our investigation suggests that the consumption of carrageenan, similar to what has been observed in animal studies, can impair barrier function of the intestine. This could have long term health consequences and increase the risk of inflammatory diseases."

While the study was limited in both participants and only for two weeks, the primary conclusion was that those with higher body weight experienced a reduction in insulin effectiveness, especially in the liver with increased consumption of carrageenan. The more overweight participants showed increased inflammatory markers in the blood while showing signs of inflammation in the hypothalamus, the region of the brain responsible for metabolism and appetite from eating foods with carrageenan.

Prof. Wagner concluded: "Given the wide spread use of carrageenan in foods, potential health risks should be taken seriously."

Just goes to show that just because a product is natural, does not mean it is harmless.

A closing word - What no medication?

Last year I remember accompanying mum to hospital for an operation and the anaesthetist asking her what medications she was taking. On answering "non", the anaesthetist re-phrased the question to be sure mum had understood. The answer remained "non." At 86 he was shocked that she was not taking any meds. Obviously not the norm?

In England, 90% of older adults take at least one prescription drug, almost 80% take at least 2, 36% take at least 5 different prescription drugs regularly.

A Swedish study analysed 1,720 people aged 75+ and they were taking a mean of 11.3 drugs per person. The most one of my patients was taking is 14 different drugs.

While your doctor is the only person who can reduce or take you off medication, I can help you avoid this fate through dietary advice, lifestyle changes and supplements.