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Why Immersion in Very Cold or Hot Water Can Be So Healthy

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March 13, 2024 – There’s a good chance you’ve come across this popular 10-second social media narrative:

Hard-bodied individual looks into the camera. Zooms out to show they’re wearing only a beanie and a bathing suit. Hey, I’m about to dunk myself in freezing water. Voluntarily! Because I love-hate-love-hate it! Really! You should too. 

Should you?

Everywhere we look, someone is dunking something somewhere. Hot water. Ice water. Faces. Feet. Full bodies. 

And for good reason: Water – in many forms and in many ways – heals.

More and more research is finding that water immersion can help ease muscle pain, boost relaxation, and improve circulation, among other benefits, said Judy Ho, PhD, a clinical neuropsychologist and associate professor at Pepperdine University in Los Angeles.

“It makes sense in so many ways because water is an easy way for people to have a sensory experience to tap into mindfulness,” she said. 

Plus, there are biological underpinnings. Submersing yourself in water influences many body systems – cardiovascular (your heart and blood vessels), respiratory, endocrine (glands that make hormones), and more. “It’s probably the gestalt of all of them that makes [water immersion] helpful, beneficial, and useful,” said Bruce Becker, MD, a clinical professor at the University of Washington School of Medicine in Seattle who has researched and lectured on aquatic therapy. 

We asked Becker, Ho, and others to explain the science behind five popular methods. Ready? Let’s dive in. 

Cold Plunge

Though research is in its early stages, pilot studies have linked cold-water immersion to improvements in blood pressure, mood, and depression, said Heather Massey, PhD, a senior lecturer at the University of Portsmouth in the U.K. who studies cold-water immersion. A variety of reasons could be involved, including reduction of inflammation and stimulation of the vagus nerve, “which can make the heart rate and body calm down – and provide the spaces to be in the moment as opposed to being a thousand miles an hour,” Massey said. 

Other research has linked cold-water immersion with reduced body fat and improved insulin sensitivity, though most of these studies are small and inconclusive. 

Keep in mind an icy plunge is not without risks. The cold can trigger a shock response, increasing blood pressure, breathing rate, and heart rate in the first 30 seconds before the effect subsides. That can raise the risk of problems with your heart and blood vessels, such as arrhythmias, and the risk of drowning. 

If you have such risks, talk to your doctor before trying a cold plunge. Get in gradually (don’t jump in to get it over with) to reduce the effects of cold shock and so you don’t block an airway underwater if you reflexively gasp, Massey said. 

While there’s no ideal “dose” of cold immersion, “we know that colder and longer are not better; in fact, the shorter immersions may be responsible for lifting mood,” Massey said, adding that lower temps, even if not freezing, can lead to vascular and nerve injuries, especially in the extremities. One good starting point if you’re new to it: About 5 minutes at temps between 50 and 59 F.

If you do not have access to cold-plunge pools, do-it-yourself models can include soaking in a cool or cold bath (add ice if you can tolerate it) or taking cooler showers.

Hot Tub

Besides being, well, a lot more comfortable than cold plunges, heat therapy is also linked to cardiovascular health, said Tom Cullen, PhD, an assistant professor at Coventry University in the U.K. who has studied heat therapy.

“Passive heating” may mimic some effects of exercise on the body, according to Cullen’s review of studies in the Journal of Applied Physiology. “We think a lot of it is due to the increase in blood flow to the skin, which is forcing a large volume of blood through to our arms and legs,” Cullen said. This stresses the heart and blood vessels, strengthening the cardiovascular system in a way similar to exercise. It may also reduce anxiety and lower stress hormones, he said. 

To see the cardiovascular effects, you need about 30 minutes in water heated to 102 F, Cullen said. “You can probably go shorter – 15 minutes – and slightly cooler if you just wanted the improvements in mood, relaxation, and a slight drop in blood pressure.” 

Face Dunking in Ice Water

Touted as a quick way to relieve anxiety, this TikTok hack does have some science behind it: When you’re in fight-or-flight mode, your body temperature, heart rate, and stress hormones increase to prepare your body for the literal or symbolic bear you’re facing. Cold water activates your parasympathetic nervous system – the one linked to rest and relaxation – to trigger a biological response that tells you to calm down, Ho said. 

Why dunk the face? “There are so many nerves in the face, so it’s the quickest way to activate the response,” she said. “And just the proximity to the brain. It’s the idea that we’re just trying to get that message to the brain as quickly as possible.”

Caveat: You shouldn’t ever feel overly uncomfortable or be gasping for breath. Splashing cold water on your face, putting a cold pack on your neck, or just holding an ice cube somewhere on your face can have similar effects, Ho said. 

Foot Bath

A foot soak in warm water doesn’t just feel good but may also help you sleep and manage pain. One possible reason: It affects the thermoregulation systems of the body, which can influence core body temperature. After a warm foot bath, body temp goes down, which can promote quality sleep.

A 2023 study found a warm footbath improved sleep quality in patients who’d just had back surgery. Another study in the Journal of Caring Sciences found that sleep quality in older men improved with nightly 20-minute footbaths (the study lasted 6 weeks). Other research shows similar results in menopausal women and has found that footbaths can ease pain that comes with menstruation.

Swimming

This may be the most obvious one, but there’s a specific reason swimming is an ideal exercise beyond just cardiovascular benefits and low impact on joints. 

Swimming can increase both heart rate and the volume of blood being pumped by the heart (both good things during exercise) better than other forms of activity because of the hydrostatic pressure, Becker said. That’s the force of the water pressing against you, and it helps drive fluid through the body. (One interesting area of emerging research, he said, is the effect on the brain of swimming and vertical-water exercises like underwater running, as increased blood flow may help improve thinking skills as we age.)

As with cold plunging, more people are taking to cold, open-water swimming. Though people swam in cold water before the pandemic, the practice got more popular when people were forced away from doing their normal activities, said Massey, a lifelong cold-water swimmer. “Many have remained a cold-water swimmer or dipper ever since,” she said. 

Again, following precautions is important because it does come with risks, especially for those new to the experience. An article in the British Medical Journal reported a significant increase in lifeguard calls and deaths related to an increase in cold-water swimming.

But when done safely, the activity may have similar health benefits as cold plunging. In addition, a recent study in Post Reproductive Health showed that menopausal women had symptom relief with cold-water swimming. 

Another benefit: It forces us into a state of being uncomfortable. “When we do experience discomfort, that’s how we maintain our health and well-being,” said Massey, adding that exercise (cold-water or not) is a form of discomfort. “Putting ourselves in a position of discomfort helps us adapt and maintain some elements of health.”



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Health

Walmart Is Selling a $300 Power Tower for Just $128, and Shoppers Say It's 'Surprisingly Sturdy'

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Men’s Journal aims to feature only the best products and services.  If you buy something via one of our links, we may earn a commission.

When building a home gym, it’s easy to get overwhelmed by all the equipment options, especially when you’re working with limited space and a tight budget. But when you focus on versatile gear and hunt for deals, creating a useful setup is easily doable. Thankfully, Walmart has been slashing prices on a ton of fitness equipment, including its bestselling adjustable dumbbells and even a complete home gym system. Now, it’s reduced the price of a popular power tower by over $170, and it even ships for free.

The Pooboo Body Champ Multifunction Power Tower is on sale for $128, a 57% discount on its normal price of $300. This incredibly versatile workout station has earned nearly 250 five-star ratings from Walmart shoppers who’ve praised its “strong and sturdy” build and “quality fit and finish,” and it’s currently one of the top 5 bestselling models on the site.

Pooboo Body Champ Multifunction Power Tower, $128 (was $300) at Walmart

Courtesy of Walmart

Get It

Don’t let the brand’s bizarre name fool you—this power tower is a well-made piece of gym equipment. It features steel construction and is rated to hold up to 480 pounds (the tower itself weighs 66 pounds). A nearly 42-inch H-shaped base gives it excellent stability, so it won’t wobble or shake when you’re exercising, and anti-slip feet on the bottom keep it securely planted on the floor. It’s also adjustable (from 71.4 inches to 94 inches) to accommodate users of varying heights. And, once it’s set up, you can use it for a huge range of exercises, including dips, pull-ups, chin-ups, push-ups, vertical leg raises, knee raises, and more.

According to Walmart reviewers, the Pooboo Body Champ stands out for its solid build and usefulness. “It’s a surprisingly sturdy piece of equipment,” a shopper said. “Everything about this fitness tower is perfect. I originally purchased this with the intention of only doing pull-ups on it, but after quickly assembling the power tower, I came to realize just how versatile it is. It has cushions for knee and leg raises, it’s sturdy, and the perfect width for dips.” Another shopper agreed, saying, “This was a much-needed addition to my home gym.”

Related: A ‘Very Supportive’ Brooks Running Shoe With the ‘Perfect Balance of Comfort and Style’ Is Over $50 Off Right Now

“This thing is amazing and worth every penny,” said another, who added that it’s “easy to install and can hold a lot of weight.”

At just $128, this Pooboo power tower is a screaming deal, and it’s sure to get lots of use during your workouts. But this discount won’t last long, so grab one today before the price pumps back up.



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Alzheimer’s Drug May Save Lives Through ‘Suspended Animation’

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By Lindsay Brownell | Wyss Institute Communications | Harvard Gazette

Could buy patients more time to survive critical injuries and diseases, even when disaster strikes far from a hospital

Donepezil, an FDA-approved drug to treat Alzheimer’s, has the potential to be repurposed for use in emergency situations to prevent irreversible organ injury, according to researchers at the Wyss Institute for Biologically Inspired Engineering at Harvard University.

Using Donepezil (DPN), researchers report that they were able to put tadpoles of Xenopus laevis frogs into a hibernation-like torpor.

“Cooling a patient’s body down to slow its metabolic processes has long been used in medical settings to reduce injuries and long-term problems from severe conditions, but it can only currently be done in a well-resourced hospital,” said co-author Michael Super, director of immuno-materials at the Wyss Institute. “Achieving a similar state of ‘biostasis’ with an easily administered drug like DNP could potentially save millions of lives every year.”

This research, published Thursday in ACS Nano, was supported as part of the DARPA Biostasis Program, which funds projects that aim to extend the time for lifesaving medical treatment, often referred to as “the Golden Hour,” following traumatic injury or acute infection. The Wyss Institute has been a participant in the Biostasis Program since 2018, and has achieved several important milestones over the last few years.

Using a combination of predictive machine learning algorithms and animal models, the Wyss’ Biostasis team previously identified and tested existing drug compounds that had the potential to put living tissues into a state of suspended animation. Their first successful candidate, SNC80, significantly reduced oxygen consumption (a proxy for metabolism) in both a beating pig heart and in human organ chips, but is known to cause seizures when injected systemically.

In the new study, they once again turned to their algorithm to identify other compounds whose structures are similar to SNC80. Their top candidate was DNP, which has been approved since 1996 to treat Alzheimer’s.

Achieving a similar state of ‘biostasis’ with an easily administered drug like DNP could potentially save millions of lives every year.

–Michael Super

“Interestingly, clinical overdoses of DNP in patients suffering from Alzheimer’s disease have been associated with drowsiness and a reduced heart rate — symptoms that are torpor-like. However, this is the first study, to our knowledge, that focuses on leveraging those effects as the main clinical response, and not as side effects,” said the study’s first author, María Plaza Oliver, who was a postdoctoral fellow at the Wyss Institute when the work was conducted.

The team used X. laevis tadpoles to evaluate DNP’s effects on a whole living organism, and found that it successfully induced a torpor-like state that could be reversed when the drug was removed. The drug, however, did seem to cause some toxicity, and accumulated in all of the animals’ tissues. To solve that problem, the researchers encapsulated DNP inside lipid nanocarriers, and found that this both reduced toxicity and caused the drug to accumulate in the animals’ brain tissues. This is a promising result, as the central nervous system is known to mediate hibernation and torpor in other animals as well.

Although DNP has been shown to protect neurons from metabolic stress in models of Alzheimer’s disease, the team cautions that more work is needed to understand exactly how it causes torpor, as well as scale up production of the encapsulated DNP for use in larger animals and, potentially, humans.

“Donepezil has been used worldwide by patients for decades, so its properties and manufacturing methods are well-established. Lipid nanocarriers similar to the ones we used are also now approved for clinical use in other applications. This study demonstrates that an encapsulated version of the drug could potentially be used in the future to buy patients critical time to survive devastating injuries and diseases, and it could be easily formulated and produced at scale on a much shorter time scale than a new drug,” said senior author Donald Ingber, the Judah Folkman Professor of Vascular Biology at Harvard Medical School and Boston Children’s Hospital, and the Hansjörg Wyss Professor of Bioinspired Engineering at Harvard’s John A. Paulson School of Engineering and Applied Sciences.

This research was supported by DARPA under Cooperative Agreement Number W911NF-19-2-0027, the Margarita Salas postdoctoral grant co-funded by the Spanish Ministry of Universities, and the University of Castilla-La Mancha (NextGeneration EU UNI/551/2021).

This story is reprinted with permission from The Harvard Gazette.

***

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Can Stuff in Rosemary Extract Fight Cocaine Addiction?

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Researchers have discovered that an antioxidant found in rosemary extract can reduce intakes of cocaine by moderating the brain’s reward response, offering a new therapeutic target for treating addiction.

 

By Pat Harriman-UC Irvine

The study in the journal Neuron describes researchers’ focus on a region of the brain called the globus pallidus externus, which acts as a gatekeeper that regulates how we react to cocaine.

They discovered that within the GPe, parvalbumin-positive neurons are crucial in controlling the response to cocaine by changing the activity neurons releasing the pleasure molecule dopamine.

“There are currently no effective therapeutics for dependence on psychostimulants such as cocaine, which, along with opioids, represent a substantial health burden,” says corresponding author Kevin Beier, an associate professor of physiology and biophysics at the University of California, Irvine.

“Our study deepens our understanding of the basic brain mechanisms that increase vulnerability to substance use disorder-related outcomes and provides a foundation for the development of new interventions.”

Findings in mice revealed that globus pallidus externus parvalbumin-positive cells, which indirectly influence the release of dopamine, become more excitable after being exposed to cocaine. This caused a drop in the expression of certain proteins that encode membrane channels that usually help keep the globus pallidus cell activity in check. The researchers found that carnosic acid, an isolate of rosemary extract, selectively binds to the affected channels, providing an avenue to reduce response to the drug in a relatively specific fashion.

“Only a subset of individuals are vulnerable to developing a substance use disorder, but we cannot yet identify who they are. If globus pallidus cell activity can effectively predict response to cocaine, it could be used to measure likely responses and thus serve as a biomarker for the most vulnerable,” Beier says. “Furthermore, it’s possible that carnosic acid could be given to those at high risk to reduce the response to cocaine.”

The next steps in this research include thoroughly assessing negative side effects of carnosic acid and determining the ideal dosage and timing. The team is also interested in testing its efficacy in reducing the desire for other drugs and in developing more potent and targeted variants.

Scientists from the University of West Virginia and the University of Colorado participated in the study.

Support for this work came from the National Institutes of Health, One Mind, the Alzheimer’s Association, New Vision Research, BrightFocus Foundation, and the Brain & Behavior Research Foundation.

Source: UC Irvine

Previously Published on futurity.org with Creative Commons License

***

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