Dr. Susanna Søberg, one of the world's leading researchers in the field of ice baths and metabolism. She has long highlighted the many health benefits of ice baths. Through her research, she has shown how regular ice baths not only help with recovery but can also have far-reaching effects on both body and mind.
How Ice Baths Affect the Body
According to Dr. Søberg, ice baths activate the sympathetic nervous system, leading to the release of noradrenaline and dopamine – neurotransmitters that are crucial for increased focus, improved mood, and reduced stress.
She emphasizes that 3 to 11 minutes in cold water per week is enough to achieve significant health benefits. Through this exposure, the body's thermogenesis increases, which activates brown fat , a type of adipose tissue that helps the body burn calories and regulate body temperature more effectively.
Health benefits of ice baths according to Dr. Søberg
✔ Improved metabolism – Regular ice baths can increase energy expenditure by activating brown fat and thus contributing to fat burning.
✔ Increased stress resistance – Cold exposure trains the body to handle stress better by balancing cortisol levels.
✔ Better mood and mental sharpness – A strong dopamine release can provide a long-lasting sense of well-being and increased focus.
✔ Strengthened immune system – Studies show that ice baths can increase the production of white blood cells and improve the body's resistance to disease.
✔ Improved sleep – ice baths can help lower body temperature in the evening, which is beneficial for deeper and more restorative sleep.
How to Get Started with Ice Baths
Dr. Søberg recommends starting slowly and gradually acclimating your body to the cold. Here are some simple steps to get started:
1️⃣ Start with cold showers – Lower the temperature during the last 30–60 seconds of your shower.
2️⃣ Use a cold hot tub or lake – Aim for 1–3 minutes in the water and gradually increase the time.
3️⃣ Breathe calmly – Controlled breathing helps the body adapt to the cold.
4️⃣ Dress warmly after the bath – But let your body warm itself up naturally afterwards for the best effect.
Dr. Søberg has clearly shown through his research that ice baths are a simple yet powerful method for optimizing both physical and mental health. Do you want to boost your health and experience the benefits for yourself? Start today and let the cold do the work!