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Feel Better, Live More with Dr Rangan Chatterjee
#322 The New Science of Cold Exposure: Reduce Stress, Boost Immunity & Increase Resilience with Dr Susanna Søberg
Jan 4, 2023
02:21:17
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Quick takeaways
- Cold exposure activates brown fat in the body, leading to increased metabolism, reduced obesity, improved blood pressure, and lower cholesterol levels.
- Engaging with cold water immersion therapy, such as outdoor swimming or cold showers, offers multiple physical and mental health benefits, including improved immune system, insulin resistance, weight loss, and muscle and joint pain relief.
- Incorporating cold exposure into daily routines, even in small ways like turning down room temperature or ending showers with cold water, has lasting positive effects on overall health and wellbeing.
- Stepping outside one's comfort zone and dealing with the discomfort of cold exposure can enhance self-confidence and resilience, while also serving as a mindful practice that promotes being present in one's body.
- Cold water exposure activates both sympathetic and parasympathetic nervous systems, providing mental balance, improved mood, relaxation, and better sleep.
Deep dives
Benefits of Cold Exposure and Brown Fat Activation
One of the main ideas discussed in the podcast is the importance of cold exposure and its impact on activating brown fat in the body. Brown fat, an organ that regulates temperature, has been found to have numerous health benefits. Activating brown fat through cold exposure can help increase metabolism, reduce obesity, lower cholesterol levels, and improve blood pressure. It is also a form of stress that can increase self-confidence and resilience. The podcast emphasizes that even short cold exposures, such as cold showers, can be effective in reaping these benefits.
Cold Water Immersion and its Wellness Trends
The episode discusses the growing trend of cold water immersion and its connection to overall wellness. Dr. Susanna Sobek, a leading researcher on the topic, explains the benefits of deliberately exposing ourselves to the cold. This can be in the form of outdoor swimming, icy plunge pools, or even ending showers with a blast of cold water. Cold exposure has been found to increase metabolism, boost the immune system, improve insulin resistance, aid in weight loss, and alleviate muscle and joint pain. The episode emphasizes that changing our temperature through cold exposure is a healthy practice with multiple physical and mental health benefits.
The Importance of Cold Exposure for Health
The podcast focuses on the importance of cold exposure for maintaining good health. Dr. Sobek's research reveals that cold exposure plays a vital role in activating brown fat and increasing metabolism. Brown fat, which helps regulate body temperature, has been linked to various health benefits, such as decreased obesity, improved cardiovascular health, lower cholesterol levels, and reduced risk of type 2 diabetes. The podcast suggests that incorporating cold exposure, even in small ways like turning down room temperature or ending showers with cold water, can have lasting positive effects on overall health and well-being.
Cold Exposure as a Mind-Body Practice
The episode highlights the mental health benefits of engaging with cold exposure as a mind-body practice. Stepping outside one's comfort zone and dealing with the discomfort of the cold can increase self-confidence and resilience. Cold exposure is also described as a mindful practice that helps individuals become more present in their bodies. The episode suggests that using cold exposure as a stressor and pushing through discomfort can enhance mental well-being and create a positive mindset.
The Benefits of Cold Water Plunges and Winter Swimming
Cold water exposure, such as cold water plunges and winter swimming, can have numerous health benefits. When exposed to cold water, the body activates both the sympathetic and parasympathetic nervous systems, leading to a range of positive effects. For women, cold water experiences provide mental balance, improved mood, and a sense of calmness. Men, on the other hand, may be driven by competition. Cold water exposure can also lower core body temperature, which may aid in relaxation and better sleep. It is important, however, to approach cold water exposure with caution and learn to listen to your body's signals.
Understanding Cold Water Thresholds and Safety
The effects of cold water exposure can vary depending on the temperature and individual tolerance. Cold water is typically considered to be 15 degrees Celsius and below, which can lead to hypothermia if immersed for prolonged periods. However, relative differences in temperature also play a role. Activating physiological responses and benefiting from cold water exposure can be achieved with slight decreases in temperature compared to one's own body temperature. It is important to remember that more extreme temperatures, such as icy water, are not necessary to experience the positive effects of cold water exposure.
The Mental and Physical Resilience from Cold Water Activities
Cold water activities, like winter swimming and cold showers, can build mental and physical resilience. The shock of cold water activates the sympathetic nervous system, bringing the individual into the present moment and helping to manage stress. The contrast between the cold water and the body's response also activates the parasympathetic nervous system, promoting relaxation and mental balance. Cold water activities provide a sense of accomplishment and boost self-confidence, as individuals push themselves outside their comfort zones. Cold water exposure can be a powerful tool for enhancing overall well-being and managing stress in daily life.
Benefits of Cold Exposure
Cold exposure, such as taking cold showers or plunges, can play a significant role in preventing lifestyle diseases and improving mental health. Cold exposure triggers the release of chemicals in the body, like noradrenaline and dopamine, which can enhance mood, motivation, and drive. The increased release of dopamine during cold exposure provides a sustained feeling of reward and motivation, unlike the crashes associated with other substances. Additionally, cold exposure improves cold tolerance and increases the activation of brown fat, which helps regulate body temperature. Even short durations of cold exposure, like 30-second cold showers, can offer immune system benefits and activate metabolism and brown fat.
Practical Recommendations and Optimal Duration
For optimal benefits, cold exposure should be done regularly, even for short durations. Research shows that 11 minutes of total cold exposure per week, divided across 2-3 days with 2-4 minutes per dip, is sufficient. Starting with a few seconds and gradually increasing the time is recommended, similar to building endurance in exercise. Additionally, a sauna can complement cold exposure, especially for heat activation of brown fat. Aim for 57 minutes of total sauna use per week, distributed across 2-3 days with 19-minute sessions. Staying within these durations offers significant health benefits, as studies show a reduced risk of mortality by 27% for 2-3 sauna sessions and 50% for 4-7 sessions per week.
Cold showers, icy plunge pools, outdoor swimming – are you a fan, or does the very idea make you shiver? Today’s podcast is all about one of the biggest wellness trends of the past few years: cold water immersion therapy. My guest is Dr Susanna Søberg who is arguably one of the leading researchers on the topic.
Susanna studied at the University of Copenhagen, looking at metabolism and the role of brown fat. Her research on the physiology of deliberate cold and heat exposure is helping to back up what many cultures have known instinctively for thousands of years – changing our temperature is good for us. Her new book Winter Swimming: The Nordic Way Towards a Healthier and Happier Life is a beautifully illustrated volume, which looks at cold-water traditions around the world and shares what incredible benefits they can provide for our health and wellbeing.
In this conversation, Susanna talks us through the many physical benefits, from increased metabolism, immunity and lowered insulin resistance, to the potential to reduce excess weight and ease muscle and joint pain. The key player in all these benefits? Brown fat, a type of healthy fat stored around the spine that acts as our body’s temperature regulator, boosts metabolism and can even aid blood-sugar response and weight control. The more we expose ourselves to the cold, the more brown fat cells we have. So it’s a case of use it or lose it.
There are also incredible mental health benefits from engaging with the cold. The very act of pushing out of your comfort zone and braving the cold can give you a sense of confidence. It releases mood-boosting hormones and exposes us to a form of ‘healthy stress’, building our resilience to modern life. It’s also the ultimate in mindfulness – a sensory experience that takes you out of your head and into your body.
In 2021 Susanna published research setting out the minimum amount of time that we need to spend in the cold to receive all these incredible health benefits. It’s now been dubbed the Søberg Principle and it’s not nearly as extreme as you might think. Even just a cooler blast at the end of your shower is a very effective place to start.
I really was delighted and honoured that Susanna came over from Denmark to record her first ever long form podcast. Whatever your view on the cold – whether you embrace it fully or whether you think this is a trend that is not for you – I really think you are going to enjoy listening and I’m pretty sure that after listening, you may well be tempted to give the cold a go.
CAUTION: If you have uncontrolled hypertension or heart disease it is not advised that you start practising cold water immersion. If you have any doubt at all as to whether you are fit enough to give this practice a go, please consult a qualified healthcare professional.
Thanks to our sponsors:
https://www.athleticgreens.com/livemore
https://www.boncharge.com/livemore
https://www.vivobarefoot.com/livemore
Show notes https://drchatterjee.com/322
DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider with any questions you may have.
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