A Scientific Review of Cold Water Immersion Therapy for Mental Health
Research has demonstrated that cold exposure has been shown to have significant impacts on mental health even shown to reduce depressive symptoms. This is as cold exposure will trigger the release of neurotransmitters which can improve mood such as dopamine which is responsible for motivation and the feeling of pleasure. We would like to highlight that one of our studies is from the year 2000 however, we have decided to still include this as we believe the findings are significant and still valid. Here is a comprehensive overview of research on cold exposure and mental health:
1. Study – A systematic review and meta-analysis of the effect of whole body cryotherapy on mental health problems.
Objective:
The purpose of this research is to provide an overview of the methodological quality of studies on whole-body cryotherapy as a supplement intervention for mental health disorders.
Theory:
Cold water immersion therapy enhances circadian rhythm, which has been linked to mood enhancement.
Cold water immersion therapy improves exercise tolerance and behavioural ability, which is what the majority of psychiatric treatments aim for.
Findings:
Cold water immersion therapy can be used in conjunction with other psychiatric treatments to help alleviate depression symptoms.
(Doets et al, 2021)
2. Study – Efficacy of Whole-Body Cryotherapy as an Add-On Therapy to Pharmacological Treatment of Depression-A Randomised Controlled Trial.
Objective:
The purpose of this study is to evaluate the efficacy of repeated short exposure to cold water therapy on mood, quality of life, and biochemical parameters in persons with depressive episodes who are receiving pharmaceutical treatment.
Theory:
- Cold water immersion therapy alleviates depressed symptoms through hormonal, immune, and anti-inflammatory modifications.
- Higher levels of inflammation have been related to depression because inflammation is linked with levels of a protein called CRP, interlukin 6, and tumour necrosis factor; higher amounts of these have been reported in people with persistent depressive illness.
Findings:
Cold exposure therapy:
Reduced the symptoms of mood disorders in people who had been diagnosed with depression. These symptoms are loss of pleasure, self-criticism, sobbing, loss of interest, and indecision.
Improves cognition in people with mild cognitive impairment.
Reduce the likelihood of people diagnosed with depression acquiring moderate cognitive impairment or Alzheimer’s disease.
Can improve the social and environmental components of quality of life in people suffering from depression.
(Rymaszewska et al, 2020)
3. Study – A community-based randomised control trial of Cold Water Immersion directly alleviating pain to improve quality of life in Indonesians with Gout Arthritis.
Objective:
The purpose of this study is to look into the effects of cold-water immersion on pain, joint mobility, physical activity, stress, anxiety, depression, and quality of life in acute gout patients.
Theory:
Cold water therapy can be used to aid gout arthritis management by reducing inflammation. This reduces pain, which increases physical activity and decreases stress, anxiety, and sadness.
Findings:
Cold water therapy has been shown to alleviate sadness, tension, and anxiety.
(Kurniasari et al, 2022)
4. Study – Human physiological reactions to immersion in water of varying temperatures.
Objective:
The goal of this study was to look into cardiovascular and hormone changes in young males during a 1-hour head-out immersion in water at 32°, 20°, and 14°C.
Theory: Immersion in cold water produces hormonal and cardiovascular changes.
Findings: Water at 14 degrees generated a 30% increase in noradrenaline (cognition), a 250% increase in dopamine (motivation), and a decrease in cortisol levels (stress).
(Srámek et al, 2000)
Conclusion:
These studies highlight there is strong scientific evidence proving cold exposure can be used as a tool to help maintain and improve mental health through its ability to improve cognition and boost mood. Additionally, they have suggested potential long term benefits of cold exposure in reducing the likelihood of developing cognitive impairments later in life.
References:
1. Doets, J. J. R., Topper, M., & Nugter, A. M. (2021). A systematic review and meta-analysis of the effect of whole body cryotherapy on mental health problems. Complementary therapies in medicine, 63, 102783. https://doi.org/10.1016/j.ctim.2021.102783
2. Rymaszewska, J., Lion, K. M., Pawlik-Sobecka, L., Pawłowski, T., Szcześniak, D., Trypka, E., Rymaszewska, J. E., Zabłocka, A., & Stanczykiewicz, B. (2020). Efficacy of the Whole-Body Cryotherapy as Add-on Therapy to Pharmacological Treatment of Depression-A Randomised Controlled Trial. Frontiers in psychiatry, 11, 522. https://doi.org/10.3389/fpsyt.2020.00522
3. Kurniasari, M. D., Monsen, K. A., Weng, S. F., Yang, C. Y., & Tsai, H. T. (2022). Cold Water Immersion Directly and Mediated by Alleviated Pain to Promote Quality of Life in Indonesian with Gout Arthritis: A Community-based Randomised Controlled Trial. Biological research for nursing, 24(2), 245–258. https://doi.org/10.1177/10998004211063547
4. Srámek, P., Simecková, M., Janský, L., Savlíková, J., & Vybíral, S. (2000). Human physiological responses to immersion into water of different temperatures. European journal of applied physiology, 81(5), 436–442. https://doi.org/10.1007/s004210050065
