The science behind ice baths

There are always new and innovative ways emerging that claim to support our health and wellness, but it can be hard to cut through the noise and find methods that are proven to work, realistic to implement into your daily lifestyle and inexpensive.

If you’re here, you’re clearly curious about improving your health and probably have some healthy habits—in fact, you might already be biohacking. Biohacking is a broad term to describe “do-it-yourself biology”, where you make incremental changes to your diet and/or lifestyle to improve how you feel—whether that’s through taking a daily supplement like Body, using a fitness tracker, intermittent fasting, practicing meditation or having regular sauna sessions.

So how do you take biohacking to the next level? One of the most prominent health tools in recent years has been cold therapy, typically in the form of ice baths, cold showers or cryotherapy. Although cold exposure has been practiced therapeutically for millennia, even tracing back to 3500 BC, the rise of the Wim Hom method and combination of meditative practices has secured cold therapy as a rejuvenating practice for both body and mind.

One of the most promising biohacks is the use of cold shock proteins through cold exposure. In this blog, we'll explore the benefits of cold shock proteins and how you can use them to enhance your overall health.

WHAT ARE COLD SHOCK PROTEINS?

Cold shock proteins (CSPs) are a type of protein that is produced in response to exposure to cold temperatures. They play a vital role in protecting cells from damage caused by stressors such as oxidative stress and inflammation which can lead to chronic inflammatory diseases. Cold shock proteins are also known to help with muscle recovery, boost immune function and improve cognitive performance.

HOW DO COLD SHOCK PROTEINS WORK?

When the body is exposed to cold temperatures, it responds by activating a cascade of physiological processes, including the production of cold shock proteins. These proteins help to protect the body's cells from damage by regulating gene expression, stabilising membranes, and maintaining protein homeostasis. In addition, cold shock proteins also help to improve the body's antioxidant defences, which can reduce inflammation and prevent cellular damage.

BENEFITS OF COLD SHOCK PROTEINS

Cold shock proteins offer a wide range of benefits including:

• Improved immune function: Cold shock proteins can help to boost the body's immune system by increasing the production of white blood cells and enhancing their activity.
• Enhanced cognitive performance: Cold shock proteins have been shown to improve cognitive function and memory retention, as well as increase alertness and focus.
• Faster muscle recovery: Cold shock proteins can aid in the repair and regeneration of muscle tissue, helping athletes and fitness enthusiasts recover more quickly, which is why ice baths and cryotherapy are often used post-workout.
• Reduced inflammation: Cold shock proteins help to reduce inflammation, which can have a positive impact on overall health and reduce the risk of chronic diseases such as arthritis and heart disease.
• Anti-ageing effects: Cold shock proteins have been shown to have anti-ageing effects by promoting cellular health and reducing oxidative stress.

HOW TO ACTIVATE COLD SHOCK PROTEINS

There are several ways to activate cold shock proteins, including:

• Cold showers: One of the easiest and most effective ways to activate cold shock proteins is to take cold showers. Exposure to cold water stimulates the production of these proteins and can have a positive impact on overall health. Try gradually lowering the temperature of your shower from warm to cold to let your body adjust, ending with 10 seconds of cold. Work your way up to a minute.
• Cryotherapy: Cryotherapy involves exposing the body to extremely cold temperatures for a short time. This can be done through whole-body cryotherapy (usually in a stand-up chamber) or local cryotherapy, which targets specific areas of the body.
• Ice baths: From basic barrels and inflatable pools to slick digital models, the concept remains the same: cold water immersion for up to 15 minutes.
• Wild swimming: Not only does wild swimming connect you with nature, boost mental health and improve cardiovascular fitness, but it’s also a great distraction while reaping the benefits of cold shock proteins.

Our energising Mind supplement and plant protein supplement Recover is ideal for supporting your cold exposure journey; you can use Mind to boost your mental clarity and focus before an ice bath or cryotherapy, and use Recover in tandem with cold therapy for muscle repair.

The best thing about it is that you can take your biohacking to the next level by utilising cold shock proteins at home, on holiday or post-workout. By activating these proteins through cold exposure, you can enhance your immune function, cognitive performance and overall health, without needing to spend a penny.