Are Cold-Water Plunges Good for You?

Summary

Podcast Summary: All Of It – "Are Cold-Water Plunges Good for You?"

Episode Information:

• Title: Are Cold-Water Plunges Good for You?
• Host: Alison Stewart
• Guests: Courtney Allison (Host of New York Presbyterian Hospital's Health Matters Podcast) and Dr. Asad Siddiqui (Chief of Rehabilitation Medicine at New York Presbyterian Brooklyn Methodist Hospital, Assistant Professor at Weill Cornell Medicine)
• Release Date: January 3, 2025
• Duration: Approximately 15 minutes

---

1. Introduction to Cold-Water Plunges

Alison Stewart opens the episode by highlighting the resurgence of ice baths as a modern wellness trend, tracing their origins back to ancient practices. She mentions that cold water therapy has been utilized since ancient Greece for treating high fevers and open wounds, and therapeutic hypothermia was employed in ancient Egypt over 500,000 years ago. Furthermore, she references the historical use of hydrotherapy in sanitariums during the late 1800s for mental illness treatment.

Notable Quote:

“Therapeutic hypothermia was used to treat injuries in ancient Egypt over 500,000 years ago.” [00:12]

2. Personal Experiences with the Polar Plunge

The conversation shifts to personal experiences with the annual Coney Island Polar Plunge. Alison introduces her guests, Courtney Allison and Dr. Asad Siddiqui, both of whom have participated in the plunge.

• Courtney Allison shares that this is her second year participating.
• Dr. Asad Siddiqui recounts his first plunge, influenced by coworkers, describing the exhilarating and invigorating feelings post-plunge.

Notable Quotes:

Dr. Asad Siddiqui: “After the plunge I felt exhilarated, invigorated. ... I felt a boost to my mental health that day.” [01:50]

Alison Stewart: “Okay Courtney, this is your second year in a row of participating in the Plunge. How did this become a tradition for you?” [01:11]

3. Health Benefits of Cold-Water Plunging

The discussion delves into the health benefits of cold-water plunging, supported by both personal anecdotes and scientific insights.

• Mental Health: Dr. Siddiqui emphasizes the mental clarity and mental health boost experienced post-plunge.

  Quote:

  “I just was kind of on a high the rest of the day.” [06:23]

• Physiological Benefits: Courtney explains how cold exposure affects blood flow, reducing inflammation and swelling by redirecting blood to the heart to maintain core temperature.

  Quote:

  “Cold water may be a little bit more effective at heat transfer, and it might actually work a little bit faster.” [08:35]

• Impact on Mood and Inflammation: The literature suggests positive impacts on mood regulation and inflammation reduction.

Notable Quotes:

Courtney Allison: “It's a great way to... address swelling and inflammation...” [03:56]

Dr. Asad Siddiqui: “I definitely feel refreshed after... I did feel those things.” [03:59]

4. Myths and Misconceptions

The hosts address common myths surrounding cold plunges, distinguishing between anecdotal claims and scientifically backed information.

• Extreme Claims: Some believe cold plunges can cure depression or cancer due to their effects on cellular metabolism. Courtney cautions against such extreme interpretations without solid scientific backing.

  Quote:

  “Some people will take it to the extreme and say it cures depression or its impacts on cancer...” [04:20]

• Separating Fact from Fiction: Emphasizes the importance of relying on reputable sources and scientific research to understand the true benefits and limitations of cold-water plunging.

  Quote:

  “It's hard to make those conclusions from a causal perspective.” [04:20]

5. Cultural Traditions and Practices

The episode explores various cultural practices involving cold exposure, highlighting their roles in community building and personal wellness.

• Danish Tradition: Carter shares his experience in Denmark, where daily ice baths are part of the culture, often followed by sauna sessions.

  Quote:

  “I had the privilege to have a contract there and engaged in the Danish tradition of ice baths...” [07:53]

• Finnish Practices: Reference to Finnish traditions of alternating between ice baths and sauna baths, which may include playful elements like beating each other with branches.

  Quote:

  “In Finland, they have a tradition of going in ice water, and after they finish being in ice water, they run into the sauna bath.” [09:43]

6. Safety Considerations and Risks

Safety is a paramount concern when engaging in cold-water plunging. The experts discuss potential risks and guidelines to mitigate them.

• Medical Conditions: Individuals with heart, respiratory, or neurological conditions should exercise caution or avoid cold plunges altogether.

  Quote:

  “Especially the ones that sort of affect your protective sensation in your limbs...” [13:00]

• Supervision and Preparedness: Emphasizes the importance of participating in groups, having supervision, and ensuring the presence of individuals trained in basic life support.

  Quote:

  “It's always better to be in groups, to have someone watching you...” [13:00]

• Gradual Exposure: Recommends gradual acclimatization to cold water to prevent cold shock and other adverse effects.

  Quote:

  “Graded exposure is something that we recommend with both kind of heat therapy or cold therapy.” [10:30]

7. Community and Social Aspects

The episode underscores the communal and social benefits of participating in events like the Polar Plunge.

• Shared Experience: Participants often describe a sense of unity and collective exhilaration, enhancing the overall experience.

  Quote:

  “It's just this, like, really fun community experience.” [13:15]

• Recurrent Participation: Both guests express a desire to continue participating in future plunges, driven by the positive community interactions and personal benefits.

  Quote:

  “I’m definitely going to do it again because I'm curious to see how it'll evolve...” [09:37]

8. Conclusions and Final Thoughts

Alison Stewart wraps up the discussion by reinforcing the multifaceted nature of cold-water plunging, which encompasses physical health, mental well-being, cultural traditions, and community bonding. The guests reiterate their appreciation for the activity's benefits while acknowledging the importance of safety and gradual acclimation.

Final Quotes:

Courtney Allison: “You want to make sure that that stress is good stress and not distress.” [15:17]

Dr. Asad Siddiqui: “Thank you for having us.” [15:27]

---

Key Takeaways:

• Historical Practice: Cold-water plunges have deep historical roots across various cultures for therapeutic purposes.
• Health Benefits: Potential benefits include improved mental clarity, reduced inflammation, and enhanced mood, though extreme health claims should be approached with skepticism.
• Cultural Significance: Different cultures incorporate cold exposure into their traditions, often paired with other wellness practices like sauna bathing.
• Safety First: Proper preparation, gradual exposure, and awareness of personal health conditions are essential for safely engaging in cold-water plunges.
• Community Connection: Events like the Polar Plunge foster a sense of community and shared experience, contributing to their popularity and participants' desire to return.

This episode of "All Of It" provides a comprehensive exploration of cold-water plunges, blending expert insights with personal stories to offer listeners a nuanced understanding of this wellness trend.

Transcript

[WNYC Studios]

Listener supported WNYC Studios.

[Host]

Ice baths have emerged as one of the latest wellness trends. However, the practice has been around long before. Practitioners in ancient Greece prescribed cold water for high fevers and snow for open wounds. Therapeutic hypothermia was used to treat injuries in ancient Egypt over 500,000 years ago. 5,000 years ago and in the late 1800s, some sanitariums treated mental illness with hydrotherapy. And then there's the fun of it, witnessed on Wednesday as thousands of people welcomed the new year with the annual Coney Island Polar Plunge, including our next guest, the host of New York Presbyterian Hospital's Health Matters podcast, Courtney Allison. She spoke about her experience with one of the most recent on the most recent episode with Dr. Asad Siddiqui, the chief of rehabilitation medicine at New York Presbyterian Brooklyn Methodist Hospital, an assistant professor at Weill Cornell Medicine who specializes specializes in sports medicine. The two of them are joining me today in studio. Thank you for joining us.

[Courtney Allison]

Thank you so much for having us.

[Host]

All right listeners, did you participate in the annual Polar Plunge? Maybe a tradition you share with your family or friends? Or as a bucket list item, what convinced you to run into the cold water? How did you feel after 2124-3396-9221-2433 wnyc or you can hit us up on social media at all of it. Wnyc. Okay Courtney, this is your second year in a row of participating in the Plunge. How did this become a tradition for you?

[Dr. Asad Siddiqui]

So last year some coworkers were doing it and it just sounded like so much fun. I'd been intrigued by it and I thought okay, let's do this.

[Host]

Can you describe what it felt like after the plunge?

[Dr. Asad Siddiqui]

After the plunge I felt exhilarated, invigorated. Like I told Dr. Siddiqui on the podcast, I just felt very clear headed because you kind of just can't think of anything else. So I felt a boost to my mental health that day.

[Host]

What did you think of before you went in the water?

[Dr. Asad Siddiqui]

Before I went. Luckily I was with a really excited crowd that was hyping us up. So my friend screamed let's go. And then we all just held hands and ran in. So I mostly just felt excitement and terror.

[Caller]

Terror?

[Dr. Asad Siddiqui]

Yes, a little terror.

[Host]

What did you think the day before you first ever did it? Not the day of. Cause you're all excited.

[Caller]

There's a crowd out there.

[Dr. Asad Siddiqui]

The day before I didn't know I was doing it the day before. I didn't really decide until like 10pm that night or in the morning to just go, oh, my God. Wow.

[Caller]

Wow.

[Host]

And then why did you want to.

[Caller]

Talk about it on the podcast?

[Dr. Asad Siddiqui]

You know, we did the plunge, and like I said, I felt all these mental health benefits, and it was so much fun. And I've heard anecdotally that it's good for your health. And like you said, there's possibly all these benefits. So we were curious to talk to a doctor, and luckily we have that luxury to say, what are these health benefits? What was actually happening in my body when we did this?

[Caller]

So, Dr. Siddiqui, what are the actual health benefits of cold water plunging? The ones that have been backed by research?

[Courtney Allison]

Yeah. And that's an important caveat, particularly because the body of research may not be applicable to every way that someone would engage with a cold plunge. So some people do it, like Courtney, once a year as a ritual. Some people make this a part of their daily practice or weekly practice. It becomes a part of their routine. And so when we look at some of the benefits that have been described in the literature, so certainly impacts on mood, impacts on inflammation, it's a great way to. Because physiologically, what it's doing to the blood in the limbs, it's kind of shunting blood back to the heart to kind of keep your core temperature up. So it's a useful way to kind of address swelling and inflammation and things of that nature, but it really depends on how you're engaging with the activity.

[Caller]

Did you feel any of that that he just described?

[Dr. Asad Siddiqui]

Yeah, I mean, I definitely feel refreshed after. I guess I don't know exactly what 100% was going on in my body, but I did feel those things. Yes.

[Caller]

You know, it's interesting because there's a lot of myths around cold plunges. The founder of the Coney Island Polar Bear Club of the organization, he was dubbed the father of American physical culture. That's just a joke, I guess. What are some strange myths that you've heard about cold plunging?

[Courtney Allison]

Well, you know what's interesting about when these things become sort of take on a life of their own as a phenomenon, I think a lot of the myths that come out may have a kernel of truth or maybe grounded in something that has been described somewhere by someone, and then they just get extrapolated. So building off of the impacts on mental health or mood, some people will take it to the extreme and say it cures depression or its impacts on cancer because of the way that it affects with cellular metabolism and a lot of that. When you look at how the literature is conducted or how the research around this topic and other topics in the wellness space are conducted. It's hard to make those conclusions from a causal perspective. And so it can be very challenging to separate fact from fiction, which is why it's useful to have someone to kind of help you guide the way that you engage with it.

[Caller]

A new episode of New York Presbyterian Hospital's Health Matters podcast, Taking on the Cold Water Plunge. We're here discussing the potential benefits with Courtney Allison, the host, and Dr. Aseed Siddiqui listeners. Did you participate in the annual Polar Plunge? Call us and tell us about it. 2124-339692-21243. WNYC or you can hit us up on social media. Llofit WNYC. You said that you felt refresh. Is that what you said? Your word, why you felt afterward, your mental health?

[Dr. Asad Siddiqui]

Yes. Clear headed?

[Host]

Clear headed? Why, why do you think you felt so clear headed? Did you, were your, was your brain somewhere else that it all came into focus? I'm curious about the clear headedness.

[Dr. Asad Siddiqui]

Yes. So I think anyone who knows I have a bit of an active mind. It's hard to turn my mind off. And I think something about running into the ocean on January 1 is the one thing that will kind of turn that faucet off for a little bit. And then I just was kind of on a high the rest of the day, you know.

[Host]

Extreme athlete and fitness guru Wim Hof developed a cold plunging technique that pairs cold exposure with breathing and meditation. He says it's to help manage anxiety and stress. How could cold water plunging help someone dealing with stress or anxiety?

[Courtney Allison]

Well, so fundamentally that's what it is. It is a stress on the body. And when you kind of think about, again, fundamentally what our bodies are, they're sort of sensory organs that's kind of, we're sort of a brain connected to a bunch of nerves that experience the environment around us. And so I think, you know, kind of foundational or very, very key to Wim Hof's method in particular is the amount of mental preparation that kind of goes into something like that. And so, you know, these kinds of things can be done on a whim. I would say that the riskiest version of the cold plunge is the one that you're not prepared for mentally or physically. And that's where we talk about some of the risks of the activity, including cold shock and even potentially death. And so the prepared mind and the prepared body is the one that is probably the safest to engage with something like this.

[Caller]

Let's take a caller. Carter is calling us from Manhattan. Hi, Carter, you're on the air.

[Carter]

Hi. How are you doing?

[Caller]

Great.

[Carter]

I lived in Denmark during 2018. I had the privilege to have a contract there and engaged in the Danish tradition of ice baths, and that is waking up every morning and going to the harbor and breaking through the ice. And they have saunas there, and you jump in and take the plunge, and you do it two or three times every morning as they wake up. One of the best things I've ever done.

[Caller]

We said it. One of the best things you've ever done.

[Carter]

Oh, yeah. Oh, my gosh. The best day ahead of you. I mean, your head is so clear and your mind is so clear, and you kind of really get focused on what did you accomplish that day. And you go and hang out with your friends in the sauna and gorm back up, and then you go out together and jump in again.

[Caller]

All right, thanks for sharing that. What's the difference? Either of you can answer this. The difference between these ice baths and.

[Host]

A cold plunge, or are they same thing?

[Courtney Allison]

Essentially the same thing. It's basically the mechanism by which the cold is being kind of transmitted to your body. Right. So whether it's ice or the liquid form that you would get in something like a cold water immersion or a cold tub, fundamentally, they're the same thing. Cold water may be a little bit more effective at heat transfer, and it might actually work a little bit faster.

[Caller]

Courtney, after you did the plunge the.

[Host]

First time, how was the second time?

[Dr. Asad Siddiqui]

It was harder.

[Howard]

Harder.

[Dr. Asad Siddiqui]

And I don't know why I'm still processing, but I guess because, again, it was so exhilarating last year. I had that in my head. I kind of forgot the water was gonna be cold. I mean, maybe I should have mentally prepared more, but I ran in and I was like, this is terrible. Where are the endorphins? Hurry. So it was a little bit different this year.

[Host]

Did you enjoy it less or more.

[Dr. Asad Siddiqui]

Or A little bit less, actually.

[Host]

You think. You think it's the last time you're going to do it?

[Dr. Asad Siddiqui]

No, I'm definitely going to do it again because I'm curious to see how it'll evolve and it'll be different each time.

[Host]

Let's talk to Howard from Forest Hills. Hi, Howard. You're on the air at all with all of it?

[Sassy]

Yeah. I always bring this to my mind about. In Finland, they have a tradition of going in ice water, and after they finish being in ice water, they run into the sauna bath. And they beat each other with them some trees.

[Host]

Thank you so much for calling. What were you gonna say?

[Courtney Allison]

No, I was gonna say, I mean, it's very fascinating to kind of hear. I mean, you alluded to sort of the long history of this in different cultures and sort of the cultural and social element to this activity. I think that's a big part of some of the perceived benefits that people have.

[Host]

Yeah, we got a text says, thanks for mentioning William Hoff. I realize this is similar to a Russian banya going from steam to cold and back. What about this idea of going from one extreme to the other?

[Courtney Allison]

So, yeah, you know, I think when we talk about this a little bit in the podcast, I think it is important to kind of be mindful of extremes generally. I mean, even with just the cold itself, you know, graded exposure is something that we recommend with both kind of heat therapy or cold therapy. And so as you're getting into it, you know, I've definitely heard kind of anecdotally that people and it's a pleasurable experience to kind of go from something extremely cold, cold and exhilarating to something warm and to kind of help you. To help you warm back up. In terms of the health benefits and what was kind of borne out in the research, there is some or there have been some studies that kind of indicate that in terms of the physiologic benefits, you do retain more of that by allowing yourself to warm up a little bit more naturally and not jump from the cold directly into the sauna or the heat. But so some folks who are kind of a little bit more engaged on this in a daily way will kind of recommend doing sauna first and then finishing it off with cold and then allowing yourself to warm up a little bit more naturally.

[Caller]

How did you warm up, Courtney?

[Dr. Asad Siddiqui]

With a towel, shivering. Eventually, I got some hot chocolate.

[Caller]

Let's talk to Sassy calling in from Jamaica, Queens. Hi, Sassy, how are you?

[Listener]

Hi. Shout out to npr. Love you guys. Thank you for taking my call.

[Host]

I want to hear your story.

[Listener]

Yeah, so I wanted to do something difficult for New Year's. You know, I was tired of the drinking, tired of, like, you know, going crazy. I wanted to do something difficult. And I was put onto this by a friend, and she couldn't make it. But I made some friends in that line. Boy, I'll tell you, it was an exhilarating experience, you know, not realizing what the city offered. The opportunity to really reconnect back to, like, nature. It was amazing. I'm definitely doing it Time and time again. And lo and behold, I went to work today, and one of my co workers was there as well, and it was a beautiful experience. I'm. I love Coney. Love it. Love it.

[Caller]

And you went to. You did this at Coney Island?

[Listener]

Yes, yes, yes. I was right on Coney Island. I think I went in at about, like, 11:30 something. The band was playing, Mermaids were everywhere. I got French fries after. My hair was soaking wet, my car seat was wet. I would do it again.

[Caller]

Thanks for calling in. She's describing sort of the. Sort of the. The. The unity of people doing this together. What did you think?

[Dr. Asad Siddiqui]

Well, that's my favorite part, and I think that's what's going to keep me coming back. Everything she described, and I think we must have done it around the same time. There's a drum band, there's people dancing, there's music. It's just this, like, really fun community experience. And I had the same experience. I run into people who have all told me they were also there.

[Caller]

I did want to get into some of the health benefits.

[Host]

I mean, talk about the health benefits.

[Caller]

Get into some of the.

[Host]

The possibility.

[Caller]

This isn't for everyone. What should people consider?

[Courtney Allison]

Yeah, I mean, for the majority of sort of the generally healthy population, who, again, is doing this in a deliberate fashion, where they are kind of doing it thoughtfully and in ways that are safe, this can be beneficial. But there are folks with certain medical comorbidities or diagnoses, particularly heart conditions, respiratory conditions, neurologic conditions, especially the ones that sort of affect your protective sensation in your limbs, your hands and feet. That protective sensation is particularly important in sort of warning you when enough is enough. And if you have an impairment of that, it can be difficult. And generally, you want to apply kind of water safety principles that you would apply for any water activity. It's always better to be in groups, to have someone watching you, someone know where you are, and then ideally be around people who are familiar with basic life support, cpr, those kinds of things.

[Caller]

All right, you're doing a third year. Have you done it?

[Host]

Dr.

[Courtney Allison]

I have not. And I was, you know, we talk about this on the, on the podcast. I have a ton of respect for people who will sort of, you know, kind of push their boundaries in this way. And it does inspire me to kind of maybe explore it. I mean, like being a sports medicine physician and even in the rehabilitation medicine space, I mean, we're constantly kind of dealing with people sort of at the limits of their function and trying to help them understand how to optimize it. And that involves pain, that involves discomfort, that involves stress. And we want to make sure that that stress is good stress and not distress.

[Host]

I've been speaking with Courtney Allison, the host of the New York Presbyterian Hospital's Health Matter podcast, and Dr. Aseed Siddiqui. Thank you so much for coming to the studio.

[Courtney Allison]

Thank you so much for having us.

[Dr. Asad Siddiqui]

Thank you for having us.

[Howard]

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