Key Takeaways
· Scientific research shows cold exposure activates brown adipose tissue, which competes with cancer cells for glucose and may inhibit tumor development.
· Cold therapy, including cryotherapy and cryosurgery, is employed to freeze and destroy cancer cells in clinical settings, with emerging techniques for targeting cancer internally.
· Daily cold plunge tub for home use boosts natural killer (NK) cell activity and enhances anti-tumor immunity, making your body's defense mechanisms more robust against cancer cells.
· Other cold plunge therapy health benefits include reducing chronic inflammation thus creating an environment less favorable for cancer progression.
· The concept of hormesis explains how mild stress from cold exposure increases cellular resilience, potentially helping the body identify and suppress cancer cells earlier.
Cold plunging became one of the hottest trends in the past five years, especially in 2024. You've probably seen more than a few social media influences doing regular cold plunges in the recent past. Cold plunging is, however, not just a trend, nor is it a new thing. Among other benefits, cold plunging is said to hinder the growth of cancer cells in humans.
Before you take the leap and join the cold plunging crowd, however, we have prepared this easy-to-follow 5-minute read for you. It explains what cold plunging is, its origins, how to do it properly, perceived or real benefits and scientific research findings backing it, and more.
As a bonus, it also provides expert tips on how to get the best out of cold plunging and how to do it safely. This is an exciting topic, if the current trends on social media are to go by so we better get right into it, shall we?
What Is Cold Plunging and Who Started It?
Cold plunging is a simple wellness exercise that involves regularly immersing oneself in cold water or water filled with ice. Now you might be thinking, that must be the most uncomfortable thing to subject your body to and you are right! Cold plunging is far from being comfortable but you kind of get used to it after a few trial runs. The experience is the opposite of what you can get from a soothing sauna experience.
Don't worry if you have to bail out the first few instances. As you may have seen from social media clips, many people struggle to do cold plunging the first time but soon get addicted to the practice. Some influencers we have seen even prefer to cold plunge outside during winter for maximum benefits.
Who started cold plunging, you ask? Well, you will be happy to know that the practice of cold plunging goes back to ancient times. Evidence shows that the use of cold water or water mixed with ice for therapeutic purposes was practiced in ancient civilizations, especially in Greece. For instance, ancient Greek thinkers like Plato tout the benefits of "cool pools" in their writings.
Today, cold plunging is an activity you can find practiced anywhere including in urban areas and the remotest parts of the world. It has even become more popular in recent years thanks to the influencers from social media. The year 2024 can be termed "the year of the cold plungers" given how wildly popular the activity became.
Learn more about cold plunge/ ice bath therapy if you are a beginner: Ice bath for beginners: what to know
How Cold Plunging Hinders Growth of Cancer Cells
Cold plunging has been linked with many health benefits, but the main one involves hindering the growth of cancer cells. The therapeutic properties of cold treatments have been used in controlling the growth of cancer cells.
According to emerging research, cold exposure induces brown adipose tissue activation. The activated brown adipose tissue in turn competes with and deprives cancer cells of glucose.
Exposure to extreme cold has also been successfully used to inhibit tumor growth in multiple scientific experiments using cancer mouse models. These include breast cancer, colorectal cancer, melanoma, pancreatic ductal, fibrosarcoma, and others. Doctors regularly use cryotherapy in treatment to freeze and kill various cancer cells as well.
Cryosurgery, cryoablation, or cryotherapy is heavily used to destroy cancer cells outside the body. Advancements in technology and techniques have now made it possible to also target internal cancer cells for more comprehensive cancer treatment.
Other research findings have also shown that daily but brief cold treatment promotes the activity of natural killer cells and other agents that suppress the growth of tumors. According to research published in the National Library of Medicine, "cold water stress repeated daily over several months can enhance anti-tumor immunity." The cold treatment is mainly thought to be effective against non-lymphoid cancers.
A few emerging studies point to the activation of the body's immune system as the way through which cold plunging hinders cancer cell growth. The body initiates a stress response which in turn triggers the production of white blood cells when exposed to cold temperatures.
Specifically, it is the natural killer cells (NK) that do the work. Numerous studies have shown that cold exposure does increase the activity and number of NK cells which can potentially enhance your body's defense mechanisms against cancer.
Tip: Using a cold plunge tub for home can make regular wellness routines easier and support your therapy goals if you are considering cold exposure for health benefits. Read about other general cold plunge health benefits: Health Benefits of Ice Baths and Cold Plunge Therapy
Another important area of focus for cold plunging is inflammation. Chronic inflammation contributes to cancer development and progression. Reducing inflammation through cold plunging (an effective therapy) is a way to suppress the growth of cancer cells in the body. Cold plunging helps create an environment that is less conducive for cancer cell growth or metastasis.
Tip: Exploring cold plunge therapy health benefits can help individuals understand how cold exposure supports immunity, inflammation regulation, and recovery. Learn more about how cold plunging helps with immunity from our experts: Ice Baths and Immune Function: Can Cold Therapy Boost Your Body's Defenses
Hormesis is yet another noteworthy phenomenon related to the use of cold exposure to suppress cancer cells. Hormesis involves using mild stress triggers paired with positive adaptive responses that can help in cancer cell suppression.
It is believed that cold plunging creates a controlled stress response that may strengthen cellular resilience in the human body. The process is believed to enhance your body's ability to identify and possibly get rid of cancerous cells early enough before they find a home inside you.
Daily cold plunging (hydrotherapy) to suppress cancer cell growth is an emerging and promising mechanism still under research. It is therefore important to seek medical attention if you need cancer treatment instead of relying on self-therapy. Regular screenings in addition to cold plunging and other healthy habits like regular exercise and proper diet are also encouraged.
Tip: Understanding the difference between cold plunge vs ice bath for recovery can better inform your approach to incorporating cold exposure for different wellness or health goals. Cold Plunge Tub for Home Vs. Ice Bath for Recovery: How to Maximize the Benefits with A Sauna
How to Do Cold Plunging Safely
It is important to understand the proper and safe ways to do cold plunging and the intervals so you don't cause more harm to your body. Here’s a simple guide to practicing cold plunging safely:
Medical Clearance
Always consult with a healthcare professional before starting cold plunging, especially if you have cardiovascular conditions, heart problems, or underlying health issues.
Acclimatization
Begin gradually. Start with shorter exposures and slightly warmer temperatures as you progressively increase the duration and lower temperature over weeks or months.
Recommended Temperature and Duration
· Initial temperatures: 50-59°F (10-15°C)
· Experienced practitioners: 40-50°F (4-10°C)
· Recommended initial duration: 30 seconds to 2 minutes
· Advanced practitioners: Up to 3-5 minutes
Safety Intervals and Techniques
· Perform light physical activity before plunging to prepare your cardiovascular system.
· Practice controlled breathing techniques before entering cold water
· Enter the water slowly, allowing the body to adjust
· Prevent sudden cold shock to minimize hyperventilation risk by keeping your head above water
· Move deliberately when leaving the water
Recovery Protocol
· Warm up gradually after plunging
· Avoid hot showers immediately after
· Use dry towels and warm clothing
· Perform light movement to restore body temperature
Tip: Prioritize knowing how to use a cold plunge safely at home before starting, and always listen to your body's signals. Essential Safety Precautions and Best Practices for Cold Plunges
Warning Signs to Stop
· Extreme shivering
· Numbness
· Chest pain
· Difficulty breathing
· Intense discomfort
Recommended Frequency
· Beginners: 1-2 times per week
· Experienced: 3-4 times per week
· Allow 24-48 hours between sessions for body recovery
Hydration and Nutrition
· Drink water before and after plunging
· Eat a balanced meal beforehand
· Avoid alcohol and heavy meals before plunging
In conclusion
Cold plunging has emerged as one of the most interesting and promising methods to promote overall body health and potentially prevent cancer development. Remember, individual tolerance varies for cold plunging so what works for your favorite influencer may not work for you. Listen to your body and make progress at your pace and comfort. Don't just copy other people.
Sun Home makes the world's best home saunas and cold plunges. Browse our site to learn more! Reach out today and find out more from our Cold plunge experts.
For gyms, spas, or health clubs looking to add value for their clients, a commercial cold plunge tub wellness centre installation can boost client satisfaction and recovery offerings considerably.
FAQs
1. How does cold plunging influence cancer cell growth?
It activates brown fat, boosts anti-tumor immunity via natural killer cells, and reduces inflammation, all of which create conditions less conducive to cancer cell development.
2. Is cold plunging a substitute for cancer treatment?
No. Medical attention and approved therapies are essential for cancer treatment. Cold plunging may support overall wellness but should not replace medical care.
3. What safety precautions should beginners observe?
Start with medical clearance, gradually acclimate, follow recommended durations/temperatures, and stop if experiencing extreme discomfort, shivering, numbness, or chest pain.
4. How frequently should someone cold plunge?
Beginners: 1–2 times/week with 24–48 hours between sessions. Experienced practitioners: 3–4 times/week.
5. Does cold plunging have other health benefits?
Yes! Benefits include improved immune system activity, reduced inflammation, enhanced cellular resilience, and potential support for overall body health.
