Health
6 Benefits of ice bath and side effects
Discover the 6 benefits of ice bath and side effects.
Some would never dare to try an ice bath, but some consider ice baths to be a very important part of recovery after exercise.
More and more high-level sports facilities already have specific areas for this practice. So should you incorporate this technique into your exercise routine?
In this article, we will see the benefits of ice baths, for which people it is most suitable, some tips to keep in mind, and its possible side effects.
Benefits of the ice bath
1. Ice baths help the recovery process
After exercising, the body pumps out oxygen and detoxifies itself. Specifically, it removes compounds such as lactic acid, which cause fatigue and pain.
Lactic acid is created after the breakdown of glucose in the body, and the more intense the exercise, the more lactic acid is created.
An ice bath causes blood vessels to constrict, helping the body drain lactic acid. They also reduce swelling. When you get out of the ice water, the blood vessels widen again and let a rush of “fresh” blood through. This blood contains higher levels of oxygen, which can accelerate the recovery of worked muscles.
2. Limits the inflammatory response
Cooling down muscles after exercise can reduce the muscle inflammatory response by causing vasoconstriction, thus limiting the volume of blood flow to the muscles.
Ultimately, this effect can blunt the effects of DOMS, meaning you’re less likely to experience significant muscle soreness and stiffness post-workout.
3. Reduces the effects of heat and humidity
Taking an ice bath before a race in hot and humid conditions can help boost performance.
The human body does not perform at its best when it is too hot or too cold, and this technique helps to lower the body temperature before exercise, thus helping with homeostasis and regulation of body temperature during the race, also helping to improve the performance afterward.
4. Acts as temporary pain relief
The cold of an ice bath can acutely relieve soreness and pain simply by “making the body feel good” by releasing endorphins. This is not a long-term tactic, but it can be of great help if you want acute relief from muscle pain.
5. Boosts metabolism and immune system
The increased metabolism of ice baths is associated with the increased metabolic energy that must be expended to raise and maintain body temperature, and this effect can last long after the bath itself.
There are also studies suggesting that ice baths and cold water therapy can help boost your immune system, although more research is still needed in this area.
6. Helps sleep better
Ice baths help lower body temperature and facilitate the release of melatonin, two factors that contribute to quality sleep. This method can be especially effective during the hotter months to cool down before bed.
How long should an ice bath last for recovery?
Experts suggest that spending about 10 minutes in a tub of cold water should be enough, with about 15 minutes being the limit.
Do not be more than 15 minutes, because the blood vessels shouldn’t be tense for so long. For the ice bath to be effective, it should be taken about 20 minutes after training.
Who should use ice baths?
People who engage in intense workouts regularly can benefit from an ice bath. If you feel fatigued or have muscle weakness, taking an ice bath after you exercise might help.
Athletes who do intense training before a competition or match often find that ice baths can help prevent loss of strength and power before the event.
If you are a casual athlete or train at a low intensity, it is unlikely that you will feel the effects of an ice bath.
Can an ice bath replace a protein shake?
While an ice bath helps the recovery process in terms of detoxification and oxygenation of the muscles, it does not do the same thing as a protein shake.
Protein shakes provide protein to muscles to help gain muscle mass and speed up the repair of micro-tears in muscle tissue. Of course, both things complement each other.
Tips for taking an ice bath
Start gradually
If you think ice baths could help you achieve your goals, but you’re not sure you can handle the cold, you can always increase the intensity progressively.
For starters, you can try taking a cold shower or massaging your muscles with ice for 10-20 minutes after exercise.
When you’re ready to try a proper ice bath, fill a bathtub halfway with cold water. Next, empty about 2-3 large grocery store ice bags.
Don’t submerge your whole body on the first try. You can try submerging your legs or try sitting in the bathtub with water up to your waist. You can try it after an intense leg workout to get the most out of its benefits.
After you have tried several times, gradually submerge your body in the tub until you can stand the water up to your neck. Do not submerge your head at any time.
Time
For maximum benefit, the ice bath should be taken within 20 minutes of exercise. The optimal duration of the bath is 10 minutes, and the time limit underwater is 15 minutes before it begins to be unsafe for health.
skin exposure
Wearing a wetsuit would be redundant because it would keep you insulated from the cold and keep you warm. The skin must be fully exposed to the ice water to take full advantage of the benefits of the ice bath.
Temperature
The optimum temperature for an ice bath is around 10 degrees Celsius, although some sources cite a range of 2 to 16 degrees Celsius as also effective.
Does it have side effects?
Overexposure
Overexposure to ice baths can cause adverse effects such as hypothermia and frostbite, so there is a recommended time limit for this methodology.
Risk for people with high blood pressure
If you have an underlying medical condition, you should consult your doctor before trying things like ice baths.
Some studies suggest that an ice bath can increase blood pressure, which can lead to heart problems in hypertensive people.
However, some studies also suggest that only a modest acute rise in diastolic blood pressure occurs, so the risk should be minimal.
Risk for diabetics
There are times when poor blood circulation is associated with diabetes, so ice baths may not be a very good idea, as they can dangerously limit blood circulation to the extremities. If you suffer from diabetes you should consult your doctor before trying ice baths.
Conclusion
Ice baths can be an effective recovery method, but should not be used to compensate for lack of sleep, diet, or training. They are simply one more tool in our toolbox to improve exercise practice.
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Table of Contents
Discover the 3 shocking health benefits of salt water and side effects.
Sometimes the best remedies in life are the simplest. This is true of an ancient skincare hack known for tightening pores, balancing oil production, and rejuvenating skin.
You won’t need fancy skin creams packed with chemicals and preservatives to achieve a youthful glow after this.
You can start to improve the quality of your skin with just two things: purified water and high-quality salt, and you will see how the benefits of saltwater will work miracles for you.
Health Benefits of saltwater
Since saltwater therapy has been used for centuries throughout the world, including ancient Greece, there is strong anecdotal evidence that it works wonders on the skin.
A handful of studies have found the saltwater bath to be particularly effective for troublesome skin conditions, such as psoriasis.
Saltwater is said to benefit your skin in the following eleven ways:
• Closes open pores
• Absorbs excess oil
• Balances oil production
• Kills acne-causing bacteria
• Diminish scars
• Heals scratches and cuts
• Exfoliates dead skin cells
• Restores the natural pH of the skin
• Improves the barrier function of the skin
• Improves hydration
• Reduces inflammation
1.- Benefits of salt water for acne
If you are lucky enough to live near the ocean, you may already know this beauty secret.
But if you don’t live on the coast, just fan warm salt water the next time you have an outbreak.
Try mixing a cup of purified water with a tablespoon of sea salt.
Use a cotton ball to gently apply saltwater to acne and allow it to dry.
By the way, if you try this treatment and your acne still isn’t clearing up within a day or two, maybe your diet is to blame.
Make sure to avoid sugar, processed junk, gluten, peanuts, yeast, and dairy for a while to see if your skin clears up.
Eat plenty of green leafy vegetables, lean protein sources, and healthy fats like coconut oil and avocados; your skin and waist will thank you.
2.- Benefits of salt water for scratches
If you’ve ever heard the expression “throwing salt on a wound,” you probably aren’t very interested in putting salt water near your scratches.
However, this treatment can be beneficial in killing harmful bacteria and speeding up the healing process.
Research shows that bathing in magnesium-rich Dead Sea salt improves the skin’s barrier function, improves skin hydration, and reduces skin inflammation, which are all the things you’ll need if you have a cut or scratch.
Fill your bathtub with warm water and pour in a cup of sea salt.
Take the experience to the next level by adding 10 drops of lavender essential oil.
The scent will promote a deep sense of relaxation – you may even feel like you are in a spa!
3.- Drink salt water to heal from the inside out
The good thing about salt water is that there are many ways to use it. A glass of warm salt water, called “Sole,” is a great way to start your day and promote internal healing.
As long as you use a natural form of salt (and avoid drinking seawater), it will promote hydration, facilitate digestion, reduce inflammation, improve your sleep, detoxify your cells, improve your bone health, and more.
What does salt do to the body
We rarely think about what goes into nature’s most common treasures, like salt.
This natural mineral comes directly from the earth, formed into crystals from a combination of sodium and chloride.
It is found naturally in seawater, making up at least three percent of our world’s oceans. And when seawater is trapped, the water evaporates and leaves salt crystals.
Despite what you may have heard about sodium and your health, a natural source of salt contains vital nutrients that are important for maintaining optimal well-being.
First, salt provides key minerals like sulfur, calcium, sodium, magnesium, silicon, boron, potassium, bromine, and strontium.
With its rich mineral content, salt can help you lose weight, reduce asthma symptoms, improve blood sugar levels, and regulate heart health.
However, keep in mind that not all salts are created equal. Table salt, for example, is highly processed and bleached before it reaches that little glass bottle.
Unfortunately, during mass production, manufacturers strip you of everything good for your health.
The result is a product that does not resemble its original form and can even harm your health. When doctors warn against consuming too much salt, table salt is what they mean.
For your skincare routine and general health, try using these unprocessed varieties:
Sea salt for skin
Natural sea salt contains the many minerals our bodies need, such as magnesium, calcium, sodium, and potassium.
All of these play a role in the health of our skin, allowing cells to communicate with each other and heal problems that arise.
When you don’t have enough minerals, you will see annoying symptoms like dry skin, dullness, irritation, and blemishes.
Fortunately, sea salt can naturally enhance hydration and strengthen the outer layer of your skin to keep it looking healthy.
Himalayan pink salt for skin
Despite the name, there are no salt mines in the Himalayas. The pink salt slabs come from the Khewra Salt Mine in Pakistan, about 300 miles west of the Himalayas.
As the second-largest salt mine in the world, people have been collecting this commodity for more than 2,000 years.
Only in the last decade has it become popular in Western culture. Salt is made up of 95 percent sodium chloride.
The rest is a mixture of polyhalite and other minerals, which give the salt its characteristic pinkish hue.
Due to the lack of processing, it still contains the beneficial minerals that your skin will love.
As you can see, saltwater provide a series of skincare benefits, so if you want to show off shiny and well-groomed skin, do not hesitate to follow each of the tips in this publication step by step.
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