Health
6 Benefits of ice bath and side effects
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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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Health
Benefits of bay leaves and side effects
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Table of Contents
Health
Serious side effects of metoprolol
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- Discover the serious side effects of metoprolol.
- How does this medication work? What are its effects?
- Metoprolol belongs to the class of medications called beta-blockers. Metoprolol is used to treat high blood pressure and prevent symptoms of certain types of angina ( chest pain). It is also used to reduce the risk of death immediately after a heart attack. It works by reducing the needs of the heart during exercise.
- People who have had a heart attack take metoprolol to avoid having another heart attack. Metoprolol is often used in combination with other drugs that lower high blood pressure, such as diuretics (pills that increase urine output), when just one agent is not enough to control blood pressure.
- This medicine is available under various brand names or in different formulations, or both. A specific brand of this medication may not be available in all forms and may not have been approved for all of the conditions discussed here. Also, some forms of this medicine may not be used for all of the conditions mentioned in this article.
- Your doctor may have suggested this medication for a condition that is not listed in this Medication Information article. If you have not yet discussed this with your doctor, or if you are not sure why you are taking this medicine, consult your doctor. Do not stop taking this medicine without consulting your doctor first.
- Do not give this medicine to anyone, even someone who has the same symptoms as yours. This medicine could harm people for whom it was not prescribed.
- What forms does this medication come in?
- Apo-Metoprolol
- 25 mg
- Each white, oval, scored tablet, engraved “ME” over “25” on one side and “APO” on the other, contains 25 mg of metoprolol tartrate. Nonmedicinal ingredients: colloidal silica dioxide, croscarmellose sodium, lactose monohydrate, magnesium stearate, and microcrystalline cellulose.
- 50 mg
- Each white, round, scored tablet, engraved “APO” over “M50”, contains 50 mg of metoprolol tartrate. Nonmedicinal ingredients: colloidal silica dioxide, croscarmellose sodium, lactose, magnesium stearate, and microcrystalline cellulose.
- 100 mg
- Each white, round, scored tablet, debossed with “APO” over “M100”, contains 100 mg of metoprolol tartrate. Nonmedicinal ingredients: colloidal silica dioxide, croscarmellose sodium, lactose, magnesium stearate, and microcrystalline cellulose.
- Apo-Metoprolol (Type L)
- 50 mg
- Each pink, capsule-shaped, coated tablet, scored on one side and engraved “50” on the other, contains 50 mg of metoprolol. Nonmedicinal ingredients: carnauba wax, colloidal silica dioxide, croscarmellose sodium, D&C aluminum lake red No. 30, sun yellow aluminum lake, hydroxypropyl methylcellulose, lactose, magnesium stearate, microcrystalline cellulose, polyethylene glycol 3350, and sodium dioxide. titanium.
- 100 mg
- Each blue, capsule-shaped, coated tablet, scored on one side and engraved “100” on the other, contains 100 mg of metoprolol. Nonmedicinal ingredients: carnauba wax, colloidal silica dioxide, croscarmellose sodium, hydroxypropylmethylcellulose, indigotin aluminum lake (AD & C blue # 2), lactose, magnesium stearate, microcrystalline cellulose, polydextrose, polyethylene glycol 3350, and titanium dioxide.
- How should this medication be used?
- The usual maintenance dose of metoprolol ranges from 100 mg to 200 mg per day, however, this dose may be increased to 400 mg per day as needed to achieve symptom control. Immediate-release tablets are taken in 2 divided doses while slow-release tablets are taken once a day.
- This medication should be taken soon after a meal, but try to take it at the same time every day.
- Several factors can be taken into account in determining the dose a person needs: their weight, their health, and whether they are taking other medications. If your doctor has recommended a dose other than those listed here, do not change the way you are taking the medicine without consulting your doctor.
- This medicine must be taken exactly as your doctor has told you. If you miss a dose, take the medicine as soon as you notice the missed dose and resume treatment as soon as possible. If it is almost time for your next dose, skip the missed dose and go back to your usual dosing schedule. Do not use a double dose to make up for a missed dose. If you are unsure of what to do after missing a dose, ask your doctor or pharmacist for advice.
- Store this medication at room temperature, protect it from light and moisture, and keep it out of the reach of children.
- Do not dispose of medicines in the wastewater (eg not in the sink or in the toilet bowl) or with the household garbage. Ask your pharmacist how to dispose of unused or expired medicines.
- In which cases is this medication not recommended?
- Do not use this medicine under the following circumstances:
- a condition such as right ventricular failure caused by high blood pressure in the lungs;
- is allergic to metoprolol or any of the ingredients of the medication
- are allergic to other beta-blockers;
- anesthesia caused by an agent having a depressant effect on the myocardium (eg ether);
- a history of heart attack accompanied by:
- a heart rate of fewer than 45 beats per minute,
- severe heart block
- very low blood pressure
- moderate or severe heart failure.
- slow heartbeat caused by problems with the heart rhythm;
- severe heart block;
- cardiogenic shock;
- significant circulatory disorders;
- proven heart failure;
- the presence of asthma or other obstructive airway conditions (only when it comes to metoprolol in intravenous form);
- a disorder referred to as “sinus dysfunction syndrome”;
- have untreated pheochromocytoma (a tumor of the adrenal glands).
- What are the possible side effects of metoprolol
- Many medications can cause side effects. A side effect is an unwanted response to a drug when taken in normal doses. It can be mild or severe, temporary or permanent. The side effects listed below are not experienced by everyone who takes this medication. If you are concerned about side effects, discuss the risks and benefits of this medication with your doctor.
- At least 1% of people taking this medicine reported the following side effects. Many of these side effects can be managed and a few may go away on their own over time.
- Consult your doctor if you experience these side effects and if they are serious or bothersome. Your pharmacist may be able to give you advice on what to do if these side effects appear:
- changes in libido or sexual ability;
- constipation;
- diarrhea;
- pain or discomfort in the abdomen;
- dizziness or light-headedness when changing from sitting or lying down to standin
- fatigue or unusual weakness brought on by activity;
- fatigue;
- headaches;
- nausea;
- hair loss;
- weight gain;
- dreams giving a powerful sensation;
- dry mouth;
- increased sensitivity of the skin to solar radiation;
- increased sweating;
- sleep disturbances;
- vomitings.
- Most of the side effects listed below do not happen very often, but they could cause serious problems if you do not see your doctor or receive medical attention.
- Check with your doctor as soon as possible if any of the following side effects occur:
- slow heartbeat (especially less than 40 beats per minute);
- hearing changes;
- confusion;
- difficulty breathing or wheezing;
- back or joint pain;
- chest pain;
- hallucinations (the perception of phenomena that do not exist);
- tingling in the arms and legs.
- a feeling of coldness in the hands and feet;
- signs of depression (eg, lack of concentration, weight fluctuations, trouble sleeping, indifference to many activities, thoughts of suicide);
- signs of certain heart problems (e.g., increased or irregular heartbeat or pulse, chest pain, difficulty breathing, excessive fatigue, swelling of the feet, ankles, or part lower legs);
- signs of certain kidney problems (eg increased or reduced urine production, itching, nausea, vomiting, rash);
- signs of a bleeding disorder (e.g. unusual nosebleeds, bruising, blood in urine, cough with bloody sputum, bleeding gums, cuts that keep bleeding) ;
- signs of liver problems (eg, nausea, vomiting, diarrhea, loss of appetite, weight loss, yellowing of the skin or whites of the eyes, dark urine, pale stools );
- a flare-up of psoriasis (eg, red spots the size of a pinhead on the skin; red, scaly, or crusty skin);
- a feeling of numbness or tingling in the extremities;
- symptoms of low blood pressure (eg, dizziness, fatigue);
- vision changes (eg blurred vision, dry eye, eye pain).
- Stop taking the drug and seek immediate medical attention if there is a response such as :
- coldness, discoloration, or pain in the fingers or toes;
- symptoms of a serious allergic reaction (such as swelling of the face or swelling of the throat, hives, or difficulty breathing).
- Some people may experience side effects other than those listed. See your doctor if you notice any symptom that worries you while you are using this medicine.
- Are there other precautions or warnings?
- Before using any medication, be sure to tell your doctor about any medical conditions or allergies you may have, the medications you are using, and any other important facts about your health. Women should mention if they are pregnant or breastfeeding. These factors could influence how you should use this medicine.
- Respiratory disorders: In general, people with asthma, and certain other lung problems, should generally avoid taking beta-blockers such as metoprolol, as they can cause breathing difficulties. If you have breathing problems, and your doctor has prescribed metoprolol for you, it is probably in lower doses, and they will monitor you regularly while you are using this medicine. If you have breathing problems, talk to your doctor about how this medicine may affect your condition, how your condition affects the administration and effectiveness of this medicine, and whether medical supervision is needed. specific.
- Severe allergies: If you have allergies severe enough to cause anaphylaxis (a severe allergic reaction in which swelling of the face, lips, and throat makes it very difficult to breathe), talk to your doctor about what to do next. take if you have an allergic reaction. the use of metoprolol may make it more difficult to treat severe allergic reactions with epinephrine.
- Stopping the drug: People with heart disease who suddenly stop taking this drug may experience chest pain, irregular heartbeat, or a heart attack. If you have heart disease, do not stop taking this medication without consulting your doctor first. When this medication is to be stopped, it should be done gradually, under the supervision of your doctor.
- Diabetes: The signs associated with low blood sugar may be more difficult to see while you are taking metoprolol. People with diabetes may have a harder time regulating their blood sugar levels when taking this medicine. If you have diabetes, discuss with your doctor how this medication may affect your condition, how your condition affects the administration and effectiveness of this medicine, and whether medical supervision is needed. specific. You will be kept under medical supervision while taking this medicine and your doctor may need to adjust your doses of diabetes medicine.
- Dizziness or syncope: Metoprolol may cause side effects, including dizziness or fainting, soon after starting treatment. Do not drive a vehicle or do other potentially dangerous tasks until you know how this medicine works for you.
- Hyperthyroidism (high level of thyroid hormones): Metoprolol may mask the symptoms of a person with hyperthyroidism (high level of thyroid hormones).
- If you have hyperthyroidism, discuss with your doctor how this medication may affect your condition, how your condition affects the administration and effectiveness of this medicine, and whether it is appropriate to have it. specific medical surveillance. Stopping the medication suddenly could make this condition worse.
- Liver function: Liver disease or reduced liver function can cause this drug to build up in the body, causing side effects. If you have liver problems, talk to your doctor about how this medicine may affect your condition, how your condition affects the administration and effectiveness of this medicine, and whether medical supervision is needed. specific. Your doctor will monitor your liver function with regular blood tests while you are taking this medicine.
- If you notice symptoms of liver problems such as fatigue, feeling unwell, loss of appetite, nausea, yellowing of the skin or whites of the eyes, dark urine, pale stools, abdominal pain, or swelling and itching of the skin, contact your doctor immediately.
- Kidney function: Taking metoprolol may affect kidney function. Your doctor will take this into account in his monitoring and will adjust your dose as needed. If you have reduced kidney function or kidney disease, talk to your doctor about how this medicine may affect your condition, how your condition affects the administration, and how well this medicine works. , and the relevance of specific medical surveillance. If you notice swelling in your hands, feet, or face, an increase in your blood pressure, unusual muscle cramps, or a dark appearance of your urine, this medicine may be interfering with the proper function of your blood. kidneys.
- If you notice any of these symptoms, contact your doctor as soon as possible.
- Heart disease: Beta-blockers like metoprolol can worsen already present heart failure. It is essential to use metoprolol as prescribed by your doctor to reduce this risk. If you have a history of heart disease, discuss with your doctor how this medication may affect your condition, how your condition affects the administration and effectiveness of this medicine, and whether it is appropriate to use it. specific medical surveillance.
- Pheochromocytoma: This medicine may worsen the symptoms of pheochromocytoma (a tumor of the adrenal gland) if taken alone Talk to your doctor about how this medicine might affect your condition, how your condition affects your condition. administration and efficacy of this medicinal product, and the relevance of specific medical supervision.
- Surgery: If you are about to have surgery, tell all healthcare professionals who treat you that you are using metoprolol.
- Pregnancy: This medication should not be used during pregnancy unless the benefits outweigh the risks. If pregnancy occurs while you are using this medicine, contact your doctor immediately.
- Breast-feeding: This medicine passes into breast milk. If you use metoprolol while you are breastfeeding your baby may feel the effects. Check with your doctor to see if you should continue breastfeeding.
- Children: The safety and effectiveness of this medicine have not been established in children
- Seniors: Normal doses of metoprolol for adults may lower blood pressure more than expected. Lower doses may be necessary for the elderly.
- Can other agents interact with this medication?
- There may be an interaction between metoprolol and any of the following:
- abiraterone acetate;
- acetylcholine;
- anesthetic agents;
- alpha agonists (eg, clonidine, methyldopa);
- alcohol;
- aldesleukin;
- aliskiren;
- alpha1-blockers (eg doxazosin, prazosin, tamsulosin);
- amifostine;
- amiodarone;
- amphetamines (eg, dextroamphetamine, lisdexamfetamine);
- serotonin antagonists (antiemetic drugs; eg dolasetron, granisetron, ondansetron);
- tricyclic antidepressants (eg amitriptyline, clomipramine, desipramine, trimipramine);
- antihistamines (eg, cetirizine, doxylamine, diphenhydramine, hydroxyzine, loratadine, diphenhydramine);
- nonsteroidal anti-inflammatory drugs (NSAIDs) eg. ibuprofen, indomethacin, naproxen);
- antimalarials (e.g. chloroquine, hydroxychloroquine, mefloquine, quinine);
- antipsychotics (eg, chlorpromazine, clozapine, haloperidol, olanzapine, quetiapine, risperidone);
- asunaprevir;
- atomoxetine;
- other beta-blockers (eg, atenolol, pindolol, propranolol);
- azelastine;
- barbiturates (eg, butalbital, pentobarbital, phenobarbital);
- beta-agonists (anti-asthma medicines, eg salbutamol, salmeterol, formoterol);
- calcium channel blockers (eg, verapamil, diltiazem, nifedipine, amlodipine);
- angiotensin II receptor blockers (ARBs) eg. irbesartan, losartan);
- bortezomib;
- brimonidine;
- buprenorphine;
- bupropion;
- celecoxib;
- ceritinib;
- milk thistle;
- cholecalciferol;
- cimetidine;
- cinacalcet;
- clobazam;
- clotrimazole;
- cobicistat;
- cocaine;
- cyproterone;
- darifenacin;
- delavirdine;
- rye ergot derivatives (eg bromocriptine, ergotamine, methylergonovine);
- nitro derivatives (eg nitroglycerin, isosorbide dinitrate, isosorbide mononitrate);
- dextromethorphan;
- digoxin;
- dipyridamole;
- disopyramide;
- disulfiram;
- diuretics (pills to remove water; eg furosemide, hydrochlorothiazide);
- donepezil;
- doxorubicin;
- dronedarone;
- entacapone;
- epinephrine;
- grass pollen allergen extract;
- fentanyl;
- fingolimod;
- flecainide;
- floctafenine;
- galantamine;
- ginger;
- ginseng;
- guanfacine;
- imatinib;
- phosphodiesterase type 5 inhibitors (eg, sildenafil, tadalafil);
- proton pump inhibitors (eg, lansoprazole, omeprazole, rabeprazole);
- Angiotensin-Converting Enzyme Inhibitors (ACEIs) eg. captopril, ramipril);
- selective serotonin reuptake inhibitors (eg fluoxetine, paroxetine, sertraline);
- selective serotonin-norepinephrine reuptake inhibitors or SNRIs (eg, desvenlafaxine, duloxetine, venlafaxine);
- insulin;
- isoniazid;
- ketoconazole;
- lacosamide;
- lanreotide;
- levodopa;
- lidocaine;
- lomustine;
- cholesterol “statin” drugs (eg pravastatin, simvastatin);
- methacholine;
- methadone;
- methimazole;
- methoxsalen;
- methylphenidate;
- metoclopramide;
- midodrine;
- mifepristone;
- mirabegron;
- moclobemide;
- nefazodone;
- nevirapine;
- nilotinib;
- noradrenaline;
- octreotide;
- orphenadrine;
- oxybutynin;
- pasireotide;
- pazopanib;
- peginterferon alfa-2b;
- pentoxifylline;
- sodium phenylbutyrate;
- pilocarpine;
- pimozide;
- praziquantel;
- propafenone;
- quinidine;
- quinine;
- ranitidine;
- regorafenib;
- rifabutin;
- rifampin;
- rituximab;
- rivastigmine;
- ropinirole;
- sulfonylureas (eg gliclazide, glyburide, tolbutamide);
- temsirolimus;
- terbinafine;
- theophyllines (eg aminophylline, oxtriphylline, theophylline);
- ticagrelor;
- ticlopidine;
- tizanidine;
- tofacitinib;
- tolcapone;
- tranylcypromine;
- yohimbine.
- If you are taking any of the above medicines, please tell your doctor or pharmacist. In your case, your doctor may ask you to:
- stop taking any of the medications;
- replace one of the drugs with another;
- change the way you take one or both of the medicines.
- do not change anything at all.
- Interference of one medicine with another does not always mean that you stop taking one of them. Ask your doctor what to do with drug interactions.
- Drugs other than those listed above may interact with this drug. Tell your doctor everything you take, whether it is prescription or over-the-counter drugs and herbal remedies. Do not forget to mention any supplements you take. If you consume caffeine, alcohol, nicotine, or street drugs, you should tell your prescribing doctor since these substances can affect the way many drugs work
Health
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