10 Reasons Why You Should Chill

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In this podcast Dr. Rodney and Karen talk about the health and longevity benefits of cold exposure.  This practice definitely gets most of us out of our comfort zone. Here are a few of the reasons to give it a try:

1. Raises your metabolic rate

This has to be one of the most compelling because cold exposure increases your BAT - Brown Adipose Tissue which in turn increases your metabolic rate. That means you can eat more without gaining weight and have more energy.

2. Improves fat burning

Cold exposure ramps up fat burning as the body makes the attempt to keep your body warm. Some have even called it a "weapon" to combat obesity. Are you ready to turn the thermostat down a few degrees?

3. Boosts glycemic control and insulin sensitivity

When you activate BAT it can increase blood glucose so that it is burned as fuel or stored as glycogen (for use later) rather than fat.  When insulin sensitivity goes up it improves metabolic health  and has an anti-diabetic effect.

4.  Diminishes inflammation and pain

Cold exposure is often used to alleviate musculoskeletal pain and inflammation in conditions like arthritis and fibromyalgia.  In one study, participants with inflammatory arthritis who took a two-minute cold shower each day for a week experienced significant reductions in pain.  Cold exposure leads to vasoconstriction and reduces blood flow, which in turn reduces inflammation in tissues within and around injured sites.

5. Boosts mood

Researchers believe these beneficial effects may be tied to cold exposure initiating an endocrine response and increasing hormones like cortisone, epinephrine, norepinephrine, adrenocorticotropic hormone (ACTH),  pro-opiomelanocortin (POMC),and endorphins. On top of that, cold exposure may activate the body’s own pain control system.

6. Promotes better sleep quality

Cooler temperatures (between 60 and 67°F) help lower core temperature, which facilitates sleep. Also, body temperature is a strong driver of circadian rhythms. In fact, similar to light, temperature is one of the environmental cues that’s able to reset the body’s circadian clocks. Turn down the thermostat or take a cold shower.

7. Raises alertness & sharpens focus

A cold shower can wake you and your body up, promoting a higher state of alertness. The cold also stimulates deeper breathing, helping increase oxygenation of the body’s tissues.

8. Builds resilience

As you get acclimated to the cold your stress response (fight or flight) is blunted after repeated exposure. This is what hormetic stress is all about—exposure to small, transient stress leads to adaptation. This improved stress tolerance applies then to other areas of life through greater willpower and remaining cool-headed.

9. Enhances cognitive function

Considering the benefits on hormones (both stress & feel-good chemicals) and the enhancement in resiliency, it should not surprise you that cold exposure can also be good for the brain leading to better brain function. Repeated cold exposure is likely to be beneficial and neuroprotective because it regulates the release of inflammatory cytokines and nitric oxide.

10. Connects to your true self

Cold exposure therapy builds mental toughness and provides a place where your worries disappear. As you learn to control your breathing your mind clears and focus ensues. You just might also find yourself.

Get started with cold exposure:

• Turn down the thermostat
• Cold and contrast showers
• Cold-water immersion (e.g., cold pools, ice baths, etc.)
• Go outside in cold temperatures

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