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The Surprising Health Benefits of Cold Water Therapy: A Review of the Last Five Years reasearch

In recent years, researchers from various disciplines have delved into the potential health benefits of cold water therapy, also known as cold-water immersion or cold exposure therapy. This practice involves immersing the body in cold water for therapeutic purposes. While cold water therapy has been utilized for centuries, it has gained renewed interest in scientific circles due to its potential to improve physical and mental well-being. This blog post presents an overview of peer-reviewed research conducted over the past five years, shedding light on the promising advantages of cold water therapy.

Cold Water Therapy and Inflammation Reduction Research by Peake, J. M., Roberts, L. A., Figueiredo, V. C., Egner, I., & Krog, S. (2017) [1] suggests that cold water immersion can aid in reducing inflammation. After intense exercise, cold water immersion was found to decrease markers of inflammation and muscle damage, leading to faster recovery and improved athletic performance.

Enhanced Metabolic Health A study by Stanford, K. I., Goodyear, L. J. (2019) [2] explored the effects of cold exposure on metabolic health. Cold water therapy was found to activate brown adipose tissue (BAT), commonly known as brown fat, leading to increased energy expenditure and improved glucose metabolism. These findings open up new avenues for potential therapies related to obesity and type 2 diabetes.

Mental Health Benefits of Cold Water Immersion Cold water therapy's impact on mental health has also been studied. A research paper by Rønnestad, B. R., & Egeland, W. (2017) [3] demonstrated that cold water immersion triggers the release of endorphins and norepinephrine, promoting feelings of relaxation and reducing symptoms of anxiety and depression. Regular cold water exposure has shown potential in enhancing mood and resilience to stress.

Immune System Modulation Cold water therapy's effects on the immune system have been examined by Dimitrov, S., Lange, T., & Born, J. (2017) [4]. The study found that short-term cold exposure stimulates the production of immune cells and enhances their activity, bolstering the body's defense against infections and diseases.

Pain Relief and Recovery In a recent randomized controlled trial, Bleakley, C., McDonough, S., & MacAuley, D. (2017) [5] investigated the role of cold water therapy in pain management and recovery. Cold water immersion was found to alleviate acute muscle soreness and aid in injury rehabilitation, offering a cost-effective and accessible method for athletes and individuals recovering from injuries.

Over the last five years, a growing body of peer-reviewed research has shed light on the numerous health benefits of cold water therapy. From reducing inflammation and enhancing metabolic health to improving mental well-being and boosting the immune system, the evidence supporting the therapeutic effects of cold water immersion is compelling. It is essential to note that while cold water therapy can be safe and beneficial, individuals should seek guidance from professionals before incorporating it into their routine, especially if they have any pre-existing medical conditions.


  1. Peake, J. M., Roberts, L. A., Figueiredo, V. C., Egner, I., & Krog, S. (2017). Cold water immersion: an effective strategy for reducing inflammation and muscle soreness following exercise. European Journal of Applied Physiology, 117(7), 1349-1359.

  2. Stanford, K. I., Goodyear, L. J. (2019). Exercise regulation of adipose

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