What’s harder: ice baths or golf?
I’m not one for complaining about the weather. We live in Britain, what can we expect? But this week has been a chilly one.
Not all is lost though as when a chill like this comes in, then it means it is prime time to get your ice baths out.
Now I know what you are thinking…..’an ice bath when it is -1 degree? Has he lost the plot?’ Bear with me.
I can assure you I’m not advocating starting with an ice bath, but I do have a way that it could improve your health by immersing yourself in some cold water.
It starts with just splashing some water on your face in the morning, simple right?
I met up with a friend this week and we played golf on Thursday morning. Well, we didn’t play because it was ‘frosted’ off.
I thought you could still play golf in the frost, but apparently not when it is -1 degree.
We settled for the driving range instead which was probably a blessing considering I can’t hit a golf ball for love nor money, so I managed to get some practice in.
Anyway, it was great to see my friend and we were talking about a book called ‘The Comfort Crisis’.
I’m NOT saying we were HARDCORE because we wanted to play golf in -1 degree (perhaps a little naïve) but we live in a country where the weather is unpredictable for most of the year and we need to crack on regardless.
The book is interesting as it talks about how we have become TOO comfortable.
The Value of Discomfort: The author Michael Easter suggests that deliberately embracing challenges and discomfort, whether physical, mental, or emotional can lead to personal growth and fulfilment. We talked about something similar a few weeks back in the blog, hard decisions now equals easy life later on. Put the work in and then you will be rewarded later.
I interviewed a Chiropractor yesterday who used to be a bodybuilder. We were talking and I think a lot of people say they want to be a bodybuilder or have a ‘ripped’ physique but once they find out what bodybuilders go through, they don’t commit as it is full on and brutal. 99% of people are not willing to go through that level of discomfort for a better physique.
The Misogi Challenge: A central concept in the book is the Misogi, an ancient Japanese practice where you undertake an extreme, once-a-year challenge with no guarantee of success. Easter shares his experience on a gruelling hunting trip in the Arctic as a modern-day Misogi.
The point of the ‘misogi’ is that it’s supposed to cleanse your mind and body.
The Problem of Excess Comfort: The book examines how modern conveniences, such as central heating, processed foods, and sedentary lifestyles, have led to a decline in physical fitness, mental toughness, and overall well-being.
Returning to Nature: he talks about the importance of reconnecting with the natural world. Spending time in wilderness settings can foster creativity, reduce stress, and help us regain perspective.
Practical Strategies: Easter offers actionable steps to intentionally add discomfort to daily life, such as intermittent fasting, exercising in challenging ways, or stepping outside your social or emotional comfort zones. Which leads me on to cold water therapy.
What Are Ice Baths and why are they important?
Ice baths involve immersing yourself in cold water, typically between 5 to 15°C, for 2 to 15 minutes. This activates physiological responses in your body that can bring both physical and mental benefits.
Whether you’re recovering from intense workouts or just looking to boost your overall wellness, ice baths can be beneficial.
I said I would give you a gentle introduction to ice baths, I’m not expecting you to jump in to a 5-degree tub of water straight away.
If you’re new to ice baths, I have a 3-step process to get used to cold water therapy:
- Splash Cold Water on Your Face
Begin by splashing your face with cold water every morning, cup your hands with cold water over the sink and splash it on your face. This is a simple way to get used to some cold water on your body. You should feel more alert after this. - End Showers with Cold Water
During your daily shower, turn the water cold for the last 30 seconds. Let it run over your arms, legs, back, and chest. This is tougher especially at this time of year, but it will wake you up and energise your body. - Graduate to Ice Baths
Once you’re comfortable with the cold, move on to full immersion. Fill up the bath at home with just cold water, start with your legs and then if you are comfortable, you can put your shoulders in as well. Start with short durations (1-2 minutes) and gradually build up your tolerance until you can do 5 minutes. Then it is time to get the outdoor ice bath.
Benefits of Ice Baths
I first heard about ice baths back in early 2000’s when professional footballers were using them for recovery. But you don’t need to be a professional athlete to benefit from them.
Here’s what the science says:
- Reduced Inflammation and Soreness
The cold causes blood vessel constriction (vasoconstriction), reducing swelling and muscle soreness. After stepping out, blood vessels dilate (vasodilation), flushing out waste products like lactic acid and speeding up recovery. - Improved Recovery Times
Ice baths help muscles bounce back quicker, which could lead to better performance and reduced fatigue.
For those of us who aren’t professional athletes, ice baths can ease chronic pain, reduce joint inflammation, and help with arthritis or back issues. Personally, I’ve found them invaluable for staying limber and energised during triathlon training.
The biggest impact for me has been on the mental health side, it invigorates me and resets my headspace to start the day.
Mental Health Benefits of Cold Water Therapy
Beyond physical recovery, ice baths are powerful for mental health. Inspired by Wim Hof, “The Iceman,” here’s what he says about how cold-water exposure can help your mind:
- Build Resilience
Immersing yourself in freezing water is a mental challenge that strengthens your ability to stay calm under pressure. - Reduce Stress and Anxiety
Cold exposure stimulates the vagus nerve, activating the parasympathetic nervous system (your “rest and digest” mode). This helps lower cortisol levels and promotes relaxation. - Boost Mood and Energy
Ice baths can leave you feeling clear-headed, content, and energised.
I’ve personally noticed a significant reduction in anxiety since incorporating ice baths into my routine. They’ve helped me feel more in control, calm, and ready to tackle the day ahead.
Other Potential Benefits of Ice Baths
- Immune System Support
Cold therapy may stimulate white blood cell production and reduce inflammation, potentially strengthening your immune response. - Boosted Metabolism
Ice baths activate brown fat, a type of fat that burns calories to generate heat, which can help improve energy production and metabolism. The research suggests you should let our body warm up naturally after coming out of the ice bath, rather than jumping straight in to a warm shower.
Safety First: Things to Consider
While ice baths are beneficial, they’re not suitable for everyone. Please speak to your GP if you have any heart or other health issues and keep these precautions in mind:
- Start Slowly: Begin with short durations and mild temperatures (15–20°C). Gradually work your way up as your tolerance improves.
- Mind Your Health: If you have cardiovascular conditions, Raynaud’s disease, or certain neurological disorders, consult your GP before starting.
- Avoid Hypothermia: Stick to 5–10 minutes maximum. Always have someone with you during your first few tries for safety.
My Top Tips for Ice Bath Beginners
- Control Your Breathing: Use deep, steady breaths to manage the initial shock of the cold.
- Set a Timer: Track your immersion time to avoid overexposure.
- Warm Up Gradually: After your bath, warm up naturally with light movement or a warm drink. Avoid jumping straight into a hot shower to let your body adjust.
I use a Lumi ice bath; they are really good value and at this time of year you don’t need a compressor to reduce the temperature. You can find out more about them here.
Let me know how you get on, even if you just try step 1 for a week, I would be interested to see how you feel.
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