Blueprint for Happiness: Potential Health Benefits of Ice Baths

Forget about warm and soothing hot tubs – cold tubs are all the rage now. We're talking about floating in ice-cold water, surrounded by ice cubes by choice. Brrr!

While ice baths may not sound enticing, the potential health benefits might hook you in.

Potential health benefits:

• May boost your mood. Taking an ice bath could make you a happier person! Research suggests that submerging your body in cold water increases dopamine concentrations by up to 250%. Dopamine is known as the "feel-good" hormone that helps regulate mood. Additionally, participants in a small study reported less stress, anxiety, and depression after taking frequent ice baths for four weeks.
• Relieves sore muscles. There’s a reason why you see a lot of professional athletes plunging post-game or workout. Cold temperatures narrow blood vessels, which can help ease pain. When you step out of an ice bath, your circulation increases, and your muscles relax as you warm up. This can help ease muscle soreness and may reduce inflammation.
• Get better rest. A study found that those who had full-body cold exposure, like an ice bath, had more slow-wave sleep in the first three hours and woke up less throughout the night. Don’t attempt to take an ice bath right before bed, as it’s been reported to boost alertness and energy.

Recommendations:

• An ice bath is not a relaxing, lengthy bath. They are meant to be quick dips. Health experts recommend that you do not exceed 10-15 minutes. Many people don't go beyond five minutes. Start with one minute and work your way up if that is your goal. You don’t want to push your body beyond its limits.
• There is no official temperature recommendation, but between 53-59 degrees Fahrenheit is often suggested. Use a thermometer to check.
• "Ice bath" is a loose term. There are many ways you can experience cold water immersion and all its potential benefits. Fill your bath with ice, jump in a pool or body of water in the winter, or you can even buy a large bin or container and fill it up with a hose in your yard!

Ice baths are generally considered safe, but please note that they can pose a risk to people with certain health conditions, like heart disease and high blood pressure. It's important to speak to your healthcare provider first.

It's not for everyone, and more extensive research needs to be done. But if you're open to it and able – a healthier, happier you could be one plunge away.

At Blue Cross Blue Shield of Arizona, we want to provide a Blueprint for Happiness, because happiness is part of your health. Happiness leads to healthier behaviors like being active and eating nutritious food. Check out our social media channels and blog on the first Friday of every month for tips on sparking more joy and happiness in your life!