Wellness UnVEILed: Cryotherapy
A cool trend with hot debate, let's explore the world of cryotherapy, its claimed benefits, the risks associated, and the science behind it.
I don’t want you to think I’m dismissing all these alternative methods for exploring wellness trends. In fact, I’ve tried some myself, and some have genuinely worked for me. It’s important to remember that everyone is different.
It’s just that there is an overwhelming amount of information out there, and often, wellness trends are presented as “the best thing ever” without have a serious discussion about both their benefits and drawbacks.
So, I’m not debunking everything.
Instead, I want to peel back the layers of these trends to reveal both the good {which we often hear about} and the not-so-good aspects.
SO, our next topic is one that so many people swear by and it’s cryotherapy.
It’s often referred to as “cold therapy” and has gained a lot of popularity in recent years as you see so many influencers and celebs on TikTok and Instagram using cryotherapy and being touted as this “quick fix” solution for various health and wellness concerns.
So while enthusiasts claim it offers numerous benefits, the scientific evidence remains limited and the practice comes with potential risks.
What is Cryotherapy?
Cryotherapy can be done in several ways, but whole-body cryotherapy {WBC} is the most popular.
During a WBC session, people stand in a chamber that is cooled to a temperature that ranges from -200°F to -300°F {-129°C to -184°C} for 2 to 4 minutes {freakin’ cold, i know!}. The rapid cooling is believed to trigger various physiological responses that advocates argue can enhance health and well-being.
But before we go onto the claimed benefits I just want to point something out…cryotherapy and ice baths are related but two distinct methods of using cold therapy to promote recovery and other health benefits.
Ice baths {or cold water immersion} is a traditional method that involves submerging the body {or part of it} in a tub of cold water mixed with ice, typically at temperatures between 50°F to 59°F {10°C to 15°C} and sessions will usually last between 10-15 minutes.
Athletes often use ice baths to reduce muscle soreness and inflammation after intense physical activity.
Check the graphic below for the differences between the two.
So, What Are The Benefits?
So what are the claimed benefits of cryotherapy?
Well advocates suggest that it can:
Reduce Inflammation & Pain: it’s believed that the cold temperatures reduce inflammation and numb pain, making cryotherapy popular among athletes for muscle recovery and injury management.
Boost Metabolism & Promote Weight Loss: some also claim that exposure to extreme cold forces the body to work harder and stay warm, thereby increasing metabolic rate and aiding in weight loss.
Improved Mood & Energy Levels: the release of endorphins triggered by cold exposure is said to enhance mood as well as increase energy.
Enhance Skin Health: it is touted for its potential to improve skin conditions by boosting circulation and collagen production.
Support Mental Health: some suggest that cryotherapy can help alleviate symptoms of anxiety and depression.
Let’s Talk About The Science Behind Cryotherapy
Despite these forward claims that individuals make about cryotherapy, the scientific evidence is still super early.
Inflammation and Pain: Some studies indicate that cryotherapy can reduce inflammation and pain, but these findings are often based on small sample sizes and short-term effects. More comprehensive research is needed to confirm long-term benefits. But it is said that cold exposure causes blood vessels to constrict, which can reduce inflammation and swelling by decreasing blood flow to the affected area. The numbing effect from the cold as well is said to numb nerve endings, providing temporary pain relief. Some studies also suggest that it can stimulate the release of anti-inflammatory cytokines, reducing inflammation.
Metabolic Boost: While cold exposure can temporarily increase calorie burn, there is insufficient evidence to support significant or lasting weight loss effects from cryotherapy alone.
Mood Enhancement: The endorphin rush from cold exposure may provide a temporary mood lift, but its effectiveness as a treatment for mental health conditions has not been conclusively proven.
Skin Health: Limited studies suggest potential benefits for skin health, but again, more rigorous research is necessary.
Let’s Talk About the Risks & Considerations
Despite cryotherapy having its benefits, it’s important to be aware of the potential risks before diving in.
Frostbite & Skin Burns: when you expose your skin to such extreme cold it can lead to frostbite or even skin burns if not done correctly. Proper equipment and supervision are crucial.
Respiratory Issues: the cold air in the cryo chamber can cause breathing difficulties for some people, especially those that have pre-existing respiratory conditions.
Blood Pressure Fluctuations: the sudden drop in temperature can lead to significant changes in blood pressure, which might be risky for those that have cardiovascular issues.
Lack of Regulation: the cryotherapy industry is not strictly regulated, which means the quality and safety of services can vary widely so it’s important to choose a reputable provider who follows safety protocols.
Personal Experiences & Testimonials
Alright, so while scientific evidence may be limited, many people swear by the benefits of cryotherapy. Athletes often share their experiences with it saying that it leads to faster recovery times and reduced muscle soreness. Celebrities and influencers often highlight the mood-boosting and skin-enhancing effects they perceive.
For instance, professional athletes like LeBron James and Cristiano Ronaldo have publicly endorsed cryotherapy as part of their recovery routine. Similarly, celebs like Jessica Alba and Mandy Moore have praised its effects on their skin and overall well-being.
Should You Try Cryotherapy?
Deciding whether you should try cryotherapy is a personal choice that really should be made after considering all the potential benefits as well as the risks. If you’re curious about it, here are some tips to keep in mind:
Consult with a Healthcare Provider: before starting any wellness treatments, it’s always a good idea to talk to a healthcare pro, especially if you have underlying health conditions.
Do Your Research: make sure that you look into a reputable cryotherapy centre with positive reviews and proper safety measures.
Start Slow: if you do decide to try cryo, start with shorter sessions to see how your body reacts.
Listen to Your Body: pay attention to how you feel during and after the sessions, if you experience any adverse effects, stop immediately and consult a professional.
TL;DR
Although it is an intriguing wellness trend that has garnered a lot of attention and has benefits like reduced inflammation, pain relief and mood enhancement, it also comes with risks and the need for more scientific validation.
And with any health treatment, it’s important that you do your research and approach things like cryotherapy with an informed and cautious mindset. By understanding both it’s potential and it’s limitations, you can make a decision that best supports your individual health and wellness journey.
What are your thoughts on cryotherapy? Would you try it? Let me know in the comments below and be sure to share this article with friends and family {F&F}!
Heaps of Love!
-SMG.*