Dr. Susanna Søberg, one of the world's leading researchers on 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 aid 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 norepinephrine 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 effects. This exposure increases the body's thermogenesis, 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 bathing according to Dr. Søberg
✔ Improved metabolism - Regular ice baths can increase energy expenditure by activating brown fat, 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 acuity - A powerful dopamine release can provide a long-lasting sense of well-being and increased focus.
✔ Strengthened immune system - Studies show that ice baths can increase white blood cell production and improve the body's resistance to disease.
✔ Improved sleep - Ice baths can contribute to lower body temperature in the evening, which is beneficial for deeper and more restorative sleep.
How to Get Started with Ice Bathing
Dr. Søberg recommends starting gently and gradually getting your body used to the cold. Here are some simple steps to get you started:
1️⃣ Start with cold showers - Lower the temperature for the last 30-60 seconds of your shower.
2️⃣ Use a cold 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 bathing - But allow the body to warm itself naturally afterwards for best effect.
Dr. Søberg has clearly shown through his research that ice baths are a simple but powerful method to optimize both physical and mental health. Want to boost your health and experience the benefits for yourself? Start today and let the cold do the work!