If you’re like me, you’ve probably seen images of athletes dunking themselves in cold ice baths after games and thought, “They have to be crazy!”
After all, who would voluntarily dunk themselves in cold water? A man named Wim Hof, for one. He’s known as the Iceman, and his method of cold exposure may sound crazy, but crazy like a fox.
Surprisingly, research has consistently shown that cold water immersion offers numerous health benefits, including reduced body fat, which can improve blood glucose levels. It also appears to mimic the effects of calorie restriction, which is associated with increased lifespan.
If that last part got your attention, you’ll be interested in what researchers learned when they took a dive into how cold water impacts aging at the cellular level.
Here’s what you need to know (plus, a way to grab these benefits that won’t make your teeth chatter)…
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Boosting cellular resilience and autophagic function
Research conducted at the University of Ottawa, which has expertise in cold-related studies, explored the effects of cold water acclimation on autophagic and apoptotic responses.
In simple terms, they sought to learn more about the effects of frigid temperature on cell health, cell recycling and programmed cell death, to support youthful health and vitality.
The researchers collected blood from participants who took a one-hour cold water plunge (57.2°F) each day for seven days.
The results?
“Our findings indicate that repeated cold exposure significantly improves autophagic function, a critical cellular protective mechanism,” says Professor Glen Kenny. “This enhancement allows cells to better manage stress and could have important implications for health and longevity.”
Additionally, those cold plunges led to a decrease in blood markers related to cellular damage.
Overall, the scientists suggest that cold exposure, which enhances autophagic activity, may not only prolong cellular longevity but also prevent the onset of various diseases and potentially slow down aging at a cellular level.
They even went so far as to call it “a tune-up for your body’s microscopic machinery!”
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Looking beyond cold to power longevity
As great as that sounds, there are probably not many of us willing to jump into a cold bath regularly in the hopes of grabbing those benefits.
What else can you do that’s also backed by research to promote extra years of healthier aging that could increase your odds of a longer lifespan?
Get active. In one study, people who were the most active had an incredible 73% lower risk of death than their least active counterparts. Walking counts, especially if you do it at a fast pace.
Supplement smart:
- Vitamin D was found to reduce biological aging by three years during a four-year study.
- Pyrroloquinoline quinone (PQQ) tops the list of 10 micronutrients that turn the key on age reversal by supporting the cellular powerhouses known as mitochondria. One of those is also an old favorite…
- Omega-3 fatty acids, which support the structure and function of mitochondrial membranes.
Lastly, cultivate relationships. Many studies have shown that loneliness is associated with factors that can shorten lives, while having friendships cultivates good health and promotes longevity.
Cold water immersion may seem intimidating, but its potential benefits for cellular health and longevity are noteworthy. However, it’s certainly not for everyone.
Fortunately, a healthy, long life can also be achieved through regular exercise, a good diet, smart supplementation and nurturing relationships. By embracing this holistic approach, you can not only promote healthy aging but also tap into the potential for longevity.
Sources:
Cold plunges actually change your cells — ScienceDaily
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