A group of celebrities face their fears in freezing temperatures again in the latest episode of Freeze the Fear with Wim Hof. The show, which airs at 9pm on BBC One, sees the celebs take on their coldest challenge so far - the Ice Ladder.
Wim Hof himself, of course, is famous for his ability to withstand freezing cold and for developing what he calls the Wim Hof Method. Hof claims a number of potential health benefits for his method, which involves cold therapy, meditation and breathing techniques.
Many viewers have been left wondering about the possible health benefits of cold water swimming. But is it safe to take the plunge in cold water - and what are the potential benefits and risks involved?
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Is cold water swimming safe?
While advocates of cold water swimming say it can be beneficial for both your physical and mental health, it is important to be aware of the possible risks it entails. Before you take up cold water swimming yourself, then, you must familiarise yourself with those risks.
According to Netdoctor, a major risk of cold water swimming is the potential for cold shock, which can get swimmers into trouble. This can cause breathing problems and result in panic setting in; one way to reduce the risk is by entering the water gradually rather than jumping in.
Some swimmers may also find themselves incapacitated when they get too cold; novices in particular can find that their muscles lose power and swimming becomes harder. This can make even relatively short distances harder to cover and increase the risk of drowning.
Hypothermia - when body temperature falls below 35C - can also be a risk of cold water swimming, especially during the winter. However, it usually takes longer for hypothermia to set in, and cold shock and incapacitation are considered to be more immediate risks.
Other health problems which can be caused or exacerbated by cold water swimming include cramp and asthma; the cold may trigger an asthma attack. The Outdoor Swimming Society warns that people who have the condition need to be aware of this risk.
There are, however, steps you can take to reduce the risks involved in cold water swimming. Practical Boat Owner suggests that wearing a winter wetsuit, gloves, a swimming cap and boots can help to keep you warm in the water and enhance your buoyancy.
In addition, you should avoid swimming alone where possible and research your chosen location before swimming. Also, when you leave the water, ensure that you have warm clothing close to hand.
Benefits of cold water swimming
Cold water swimming has myriad health benefits. Apart from the natural high you get from going in the water and the opportunity to socialise and meet new people, many studies have shown how it can impact your health.
- Natural high
- Immune system boost
- Stress reduction
- Improvement in circulation
- Increase in libido
- Burns calories
- Mental health improvement
- Fewer mood swings
- Creates opportunity to socialise and making new friends
Mark Harper is a consultant anaesthetist and cold-water swimmer and part of the team at the University of Portsmouth driving research into the benefits of cold-water immersion.
He was part of a study in which 61 individuals began sea swimming and continued for ten weeks. During the experiment the swimmers reported falling tension, reduced anger, less depression, plummeting confusion and fewer mood disturbances. After ten weeks they felt more energetic, having also experienced significant improvements in their wellbeing.
He explains that immersing yourself in cold water stimulates the vagus nerve (the 10th cranial nerve that carries signals from the digestive system and organs to the brain and vice versa) and parasympathetic nervous system.
After around six immersions, you’re pretty much adapted to the stress of cold water. This then transpires into everyday life, thanks to cross-adaptation, meaning your baseline level of stress and reaction to stress in everyday life is reduced.
He went on to explain that it comes with several other benefits, too: the community aspect, challenge involved and immersion in nature, which all add up to improving your mental health.
According to IPRS Health, cold water swimming can also improve circulation, strengthen your immune system and be an effective way of burning calories. It's even been said to boost your libido.
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