This study has shown that an increasingly common hobby can help men lose “bad” body fat and lower their risk of developing diseases like diabetes.

A large review of the evidence that appeared in the peer-reviewed International Journal of Circumpolar Health suggests that taking a dip in cold water may help men lose “bad” body fat and lower their risk of diseases like diabetes.

Many of the 104 research analysed by the authors revealed significant impacts of cold water swimming, especially on “good” fat, which aids in calorie burning. They note that this may offer protection against obesity and cardiovascular disease.

But the review didn’t come to a clear conclusion about the health benefits of cold-water bathing, which is becoming more and more popular as a hobby.

The majority of accessible research involved small sample sizes, participants of predominantly one gender, and varying water temperatures and salt concentrations. Scientists from UiT The Arctic University of Norway and the University Hospital of North Norway, who wrote the review, say they don’t know if people who swim in the winter are naturally healthier or not.

“From this review, it is clear” adds lead author James Mercer, “that there is increasing scientific support that voluntary exposure to cold water may have some beneficial health effects.

“Many of the studies demonstrated significant effects of cold-water immersion on various physiological and biochemical parameters. But the question as to whether these are beneficial or not for health is difficult to assess.”

Many of the health advantages of frequent exposure to cold temperatures may not be causal, according to the review’s findings. Instead, they might be explained by several elements like a healthy lifestyle, effective stress management, social contacts, and a happy outlook.

Without additional conclusive research, the issue will remain up for discussion.

Many people who regularly immerse themselves in cold water or who base their claims on anecdotal evidence claim a variety of health and well-being benefits, including weight loss, improved mental health, and increased libido.

The popularity of this pastime, which can take many different forms, including swimming in chilly water in the winter, is rising all around the world.

The primary objective of the review was to investigate whether voluntarily exposure to cold water has adverse health consequences for humans. A comprehensive search of the academic literature was key to the process.

Studies where people wore wet suits, where people accidentally fell into cold water, or where the water was warmer than 20 degrees centigrade were not included in the review.

The papers that qualified for review addressed a variety of topics, such as oxidative stress, adipose tissue, blood circulation, and the immune system.

Immersion in cold water has a big effect on the body and causes a shock response, like a faster heart rate.

According to certain research, swimmers who have adapted to the cold actually have lower cardiovascular risk factors. Other studies, meanwhile, seem to indicate that the heart is still under more strain.

The study shed light on the beneficial relationships between swimming in cold water and brown adipose tissue (BAT), a form of “good” body fat that is triggered by cold. Contrary to “bad” white fat, which stores energy, BAT burns calories to keep the body at a constant temperature.

Adipose tissue appears to produce more adiponectin after being exposed to cold water or air. This protein is essential for preventing disorders including diabetes, insulin resistance, and other illnesses.

The review found that repeated cold-water immersions during the winter dramatically improved insulin sensitivity and lowered insulin levels. This was for both novice and proficient swimmers.

However, the authors note that the characteristics of the swimmers who participated in the research varied. They included both experienced winter swimmers and top swimmers, as well as individuals who had never before participated in winter swimming.

Others did not exclusively engage in ice bathing but used cold-water immersion as a post-exercise treatment.

The authors assert that there is a need for education regarding the health risks connected to swimming in freezing water. These include the effects of hypothermia as well as heart and lung conditions, which are frequently linked to cold shock.

Source: 10.1080/22423982.2022.2111789

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