From freezing showers to cryotherapy tanks, cold exposure is in vogue amongst health-conscious people. And rightly so, given its potential to boost fat burning, shield the nerves, strengthen the immune system, and more. In this article, we will explore the science behind cold exposure, ways to practice it, and important precautions.

What is Cold Therapy?

Cold therapy is not a new invention; it is among man’s earliest medical treatments. The Edwin Smith Papyrus (3500 BC), the most ancient medical text, repeatedly mentioned cold therapy [1].

However, until the late 1980s, cold exposure remained relatively unappreciated by modern, allopathic medicine [1].

More recently, cold therapy has been increasingly used to prevent or mitigate various types of neurologic injury [2].

Even so, the numerous benefits of cold therapy remain relatively hidden and untapped. Hopefully, this article will give you an insight into how you can leverage cold exposure to optimize your health and performance.

Benefits of Cold Exposure

This post doesn’t suggest rapid immersion into cold water. That may cause dangerous, and even fatal, changes in the breath and heart rates, known as the cold shock response [3].

Be cautious with any form of sudden temperature change in your environment, especially if you have heart disease or other chronic conditions. Make sure to consult your doctor before making any major changes to your daily routine.

1) Aids Fat Burning

Humans have stores of active brown fat tissue (BAT). Unlike white fat, which stores energy and comprises most body fat, brown fat is active in burning calories and using energy [4].

BAT can essentially turn calories from food into heat [5, 6].

Indeed, studies show that cold exposure increases BAT activity which leads to increased calorie expenditure. Researchers concluded that frequent cold exposures might be an acceptable and economical complementary approach to address the current obesity epidemic [7].

According to preliminary research, a lack of BAT has been linked with obesity [8].

Cold exposure increases shivering and nonshivering thermogenesis. These processes increase calorie expenditure [9].

Exposure to cold temperatures leads to increased levels of adiponectin, a protein that increases fat burning. Low levels of adiponectin are associated with obesity [10, 11, 12].

In one study, subjects who were exposed to cold stress had an 80% increase in their metabolism over “warm” levels [13