AHA news: you're not a polar bear: the plunge into cold water comes with risks

Leaping into icy chilly water within the lifeless of winter may seem to be a loopy concept, however the so-called polar bear plunge has turn out to be a preferred exercise, usually paired with elevating cash for charity.

Boosting its attract is one other anything-but-hot pattern, the follow of chilly remedy, primarily based on the assumption that exposing the physique to chilly water and air might strengthen the immune system and enhance cardiovascular well being. Actor Chris Hemsworth of “Thor” fame helped promote the concept when he took an Arctic swim with no wetsuit as a part of Nationwide Geographic’s “Limitless” tv sequence.

However proof supporting the well being advantages of chilly remedy stays scant. Consultants warning that for some folks, surprising the physique with chilly water may do extra hurt than good, even at less-than-frigid temperatures. The Nationwide Middle for Chilly Water Security warns that sudden immersion in water below 60 levels Fahrenheit can kill an individual in lower than a minute.

“That chilly shock could be harmful,” mentioned Dr. Jorge Plutzky, director of preventive cardiology at Brigham and Girls’s Hospital in Boston. “Whether or not there are well being advantages or not just isn’t clear and has not been established.”

Plunging the physique into chilly water triggers a sudden, speedy enhance in respiration, coronary heart charge and blood stress often known as the chilly shock response. That may trigger an individual to drown inside seconds in the event that they involuntarily gasp whereas their head is submerged. The shock additionally locations stress on the guts and makes it work more durable.

Inside minutes, the lack of warmth begins inflicting different issues.

Blood rushes away from the extremities to the physique’s core to guard important organs, Plutzky mentioned. That leaves the legs and arms with out good circulation, which may result in a lack of power and coordination. The speedy lack of warmth can also result in hypothermia, making it more durable to assume clearly or transfer properly. Being immersed in chilly water triggers hypothermia sooner than simply being out within the chilly, as a result of water takes warmth away from the physique 25 instances sooner than air.

Some research recommend that individuals who adapt to chilly water immersion via routine ice bathing or winter swimming might scale back irritation and different cardiovascular dangers. However others have discovered proof of upper ranges of troponin in individuals who compete in winter swims, suggesting that extended chilly water immersion may result in coronary heart muscle injury.

“I might warning towards it for anybody with a cardiac historical past,” mentioned Plutzky, who famous that little analysis on the well being results of chilly water immersion included folks with coronary heart situations.

Individuals with coronary heart situations additionally might take drugs, corresponding to beta blockers, that decrease blood stress and scale back the coronary heart charge, which may make it more durable for the physique to adapt to the shock of a sudden temperature drop, Plutzky mentioned.

The shock response could be lessened by acclimating the physique to more and more colder water over time, mentioned Lee Hill, an train scientist and a postdoctoral fellow on the Analysis Institute of the McGill College Well being Centre in Quebec, Canada. Hill was a chilly water swim coach in South Africa earlier than shifting to Canada, the place he continues to follow winter swimming.

Hill mentioned individuals who routinely swim in chilly water comply with a sequence of security measures to get their our bodies ready.

“For these not habituated, I might recommend beginning slowly,” he mentioned. Hill recommends spending time in lakes or different out of doors water sources earlier than temperatures drop and persevering with to take action because the climate will get colder. If there isn’t any place to swim outdoor, he suggests taking more and more cooler showers or baths at residence, in addition to exercising exterior.

“Get your lungs uncovered to the chilly air,” he mentioned. “Put chilly water on the again of your neck. Prime your neurological system {that a} chilly shock is coming.”

Essentially the most harmful time is the primary 10 seconds to a minute, when folks attempt to get their breath below management, Hill mentioned. “You possibly can survive for as much as an hour shifting round however for individuals who aren’t accustomed to that chilly water shock, it may be extremely dangerous.”

The chance for hypothermia continues whenever you get out of the water, he mentioned. “You must instantly get out of chilly, moist garments and into heat ones. Get close to an area heater and drink a heat beverage.”

Hill cautioned towards doing a chilly water swim with out medical personnel readily available and entry to provides that enable rapid rewarming.

“By no means, ever do a chilly water swim by yourself,” he mentioned. “That may be a recipe for catastrophe.”

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