It’s a buzzy wellness trend right now, but can cold therapy also boost our longevity?
It’s early spring and I’ve just traumatized my body with a heart-stopping, mind-numbing plunge into Lake Michigan. With winter’s icy chill still very much in charge, taking the dive was so excruciating that it seemed almost death-defying. But afterward? Amazing, rejuvenating, exhilarating (I survived!). At the same time, somehow, I felt a pervasive sense of calm. Truly, a top-of-the-world feeling that stayed with me all day long.
So, I get why cold Therapy has become all the rage. From open water swimming and ice baths to cold plunges and whole-body cryotherapy, this centuries-old practice has become a popular wellness practice among athletes, celebrities and TikTok influencers alike, with enthusiasts praising its mood-boosting benefits.
But these brr-induced benefits may go even further, some researchers say, from reducing inflammation and improving mental health to potentially promoting, yes, longevity. But what exactly are the benefits of cold therapy — and importantly, are there any risks? (Spoiler alert: there are quite a few of both.)
Let’s dive (you see what I did there) into the research and explore ways to embrace cold therapy safely.
What are the potential benefits?
Reduced inflammation in your body: Inflammation is a natural immune response to injury or illness, but chronic inflammation can contribute to diseases such as heart disease, Diabetes, and Cancer. (See our story The silent threat: chronic inflammation and its impact on health and lifespan.)
Cold water therapy, particularly in the form of ice baths or cold-water immersion, has been shown to reduce inflammation by constricting blood vessels and decreasing blood flow to affected areas. This reduces swelling and speeds up recovery from Exercise or injury.
Cold water immersion may also reduce muscle soreness and markers of inflammation in athletes following intense exercise, per the Mayo Clinic. For older adults, reducing chronic inflammation is key to improving overall health and longevity.
Improved mood and mental health: Cold therapy may also offer psychological benefits. Regular exposure to cold can stimulate the release of mood-boosting neurotransmitters like norepinephrine and dopamine, helping to improve mood and reduce symptoms of Anxiety and Depression.
As reported here, a case study involving a woman who was experiencing anxiety and depression found that a weekly program of open water swimming decreased her symptoms “so significantly that she was able to stop taking medication to treat them. A year later [after starting the swimming program], her doctors found that regular swimming still kept her depression symptoms at bay.”
Research has found that cold water immersion increased levels of norepinephrine by 530% and dopamine by 250%, contributing to a sense of well-being and increased alertness.
Stress relief: As reported by Prevention magazine, a 2023 study published in Biology that examined the impact of an ice bath on the brain found that participants “felt more active, alert, attentive, proud, and inspired and less distressed and nervous after immersing themselves in cold water at 68 degrees for five minutes.” Additionally, according to the article, “cold stimulation has also been found to activate the vagus nerve, which helps regulate the nervous system in times of stress, so there’s reason to believe ice baths could have a similar effect.”
Chronic stress, as we reported here, can lead to a myriad of health problems, including increased risk for heart disease and mental health issues; it can also weaken the immune system. Ongoing stress accelerates Aging at a cellular level, by shortening telomeres, the protective caps on the ends of chromosomes. Shorter telomeres are associated with aging and increased risk of age-related diseases such as Alzheimer’s and diabetes.
Chronic stress is also linked to a lower level of a key “longevity protein”, which studies suggest may reduce risk for Alzheimer’s and other diseases.
Better Sleep: Research shows that cold therapy could have a positive impact on sleep and the circadian rhythm, which is a critical component for healthy aging. In fact, multiple studies show a link between quality sleep and longevity, with this study suggesting that people who get less than 5 hours of sleep per night have an increased mortality risk, from all causes, by roughly 15 percent. (See our story for other tips for getting those healthy zzz’s.)
A longer lifespan? Cold therapy may also have potential longevity benefits. Exposure to cold activates brown fat, a type of fat tissue that burns energy and generates heat. It also a type of fat that decreases as we age.
Studies suggest that regular cold exposure may improve metabolic health by increasing insulin sensitivity and fat oxidation, which can help combat obesity and metabolic disorders.
There is also some evidence that cold therapy could have a hormetic effect—a process where mild stress triggers beneficial adaptations in the body. For example, brief periods of cold exposure can boost the production of antioxidants and reduce oxidative stress, both of which are linked to slowing the aging process.
What are the risks?
While cold therapy offers a range of potential benefits, it’s not suitable for everyone. Older adults, in particular, should be cautious, especially if they have pre-existing health conditions such as cardiovascular disease, high blood pressure, or respiratory issues. Cold exposure can increase heart rate and blood pressure, which may pose risks for people with heart conditions.
“I would caution against it for anyone with a cardiac history,” Dr. Jorge Plutzky, director of preventive cardiology at Brigham and Women’s Hospital in Boston, told the American Heart Association.
Further, for those with nerve damage or poor circulation, cold therapy may worsen symptoms or lead to frostbite if not done carefully. Consulting with a healthcare provider before starting any form of cold therapy is essential, especially for those with chronic health conditions.
Cold therapy techniques
Interested in giving it a try? Beyond open water swimming, there are various ways to embrace cold therapy, depending on your health, comfort level and access to equipment:
- Ice baths and cold plunges
These are among the most common forms of cold therapy. By immersing the body in cold water (around 50-59°F or 10-15°C) for 10-15 minutes, you can stimulate circulation, reduce inflammation, and promote recovery. Athletes often use this method post-workout, but it can also benefit those with chronic pain or inflammation. - Whole-body cryotherapy
Whole-body cryotherapy involves exposing the body to extremely cold temperatures (as low as -200°F or -129°C) for short periods, typically 2-4 minutes. This treatment, available at many wellness centers, is believed to help with muscle recovery, inflammation reduction, and mood improvement. Some claim it promotes long-term benefits like enhanced skin health and weight loss, although more research is needed to support these claims. - Cold showers
A more accessible and convenient option, cold showers can also provide many of the benefits associated with cold therapy. Start by finishing your normal shower with 30 seconds of cold water and gradually increase the time as your body adapts. - Cold packs
For localized pain or inflammation, cold packs can be applied directly to the affected area. This is a less intense option but still effective for reducing swelling and pain after injuries.
The bottom line
While more research is needed, studies suggest that cold therapy offers a range of potential health benefits, from reducing inflammation and improving mood to promoting longevity. However, it’s important to be aware of the risks, particularly for people with certain medical conditions. Always consult with a healthcare provider before trying cold therapy to make sure it’s safe for you.
More on healthy aging:
Debunking 8 medical myths about dementia and Alzheimer’s disease
The role of protein quality in combatting age-related muscle loss
How a healthy gut boosts longevity, plus tips to get your gut in top shape
Shingles vaccine linked to reduced risk of dementia
The long haul: Top foods (and other tips) to build better bones
Content on this site is for informational purposes only and is not a substitute for professional medical advice. Always check with your qualified healthcare providers with any questions or concerns regarding a medical condition.
