every time Better at Cryotherapy, that is, an almost freezing water bath. The Dutchman Wim Hof, known as the “Ice Man,” was a pioneer of cold therapy, a complete method that combines physical training, especially breathing, with mental training.According to him, through this technology Autoimmune problems can be improved Examples include Crohn’s disease and rheumatoid arthritis.
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It is currently one of the most popular treatments.In fact, we see a lot of it through social networks Celebrities fill bathtubs with ice cubes And immerse yourself in it. Others also have their own cold rooms, including Hailey Bieber, Chris Hemsworth, Lady Gaga, Harry Styles, Gianluca Vaccine, Pablo Motos, Tom Cruise, Cristiano Ronaldo…
Although they look modern, these ice baths They already happened in ancient Greece during the time of Hippocrates, and used to relieve disease. Roman baths were also built with hot and cold water, a tradition deeply rooted in the national culture in Nordic countries such as Finland or Russia.
If we want to take an ice bath, it is important to follow some guidelines. First of all, we should know that cryotherapy can be performed in many ways: wet or dry. Tolerance to one or the other depends on the individual.
Dry freezing treatment chamber.
Wet cryotherapy is performed with cold water and the body or body parts must be immersed in the ice water for a certain period of time.For drying, a cryotherapy chamber is required, in which Use liquid nitrogen or cold air Cool the chamber. Internal temperatures can be very low, up to -100°C.
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What should I do?
As a first step, you must training or acclimating the body to these baths Or cold therapy. The first temperature should not be lower than 10℃ or 11℃, and the duration should not exceed 3 minutes. Ideally start with cold water and gradually add colder water to lower the temperature for subsequent baths as we must avoid hypothermia.
It’s difficult at first, but if done adaptively, it’s not that unpleasant. It is recommended that you have a trained mind and understand what you are about to experience.The normal thing is that people who experience it for the first time define it as a real Shock high tension, which is felt in the muscles and joints. Hormones and endorphins are released, and you then feel energized. Feelings will improve as you adjust to cryotherapy. At this point it is important to breathe and know how to control it; it must be deep and patterned.
Another important point has to do with the water outlet after the ice bath.recommend Do not come into direct contact with heat sources, requiring the body itself to naturally raise its temperature. To do this, it’s best to stretch or move slowly and wear light, dry clothing.
Benefits of Ice Bath or Cryotherapy
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Reduce pain and inflammationEspecially those with arthritis, muscle and joint injuries.
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muscle recovery. This is why professional athletes and athletes use this technique after intense training or competition, as it can help reduce fatigue and muscle pain by stimulating blood circulation.
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improve moodprovides greater energy, increases alertness and reduces depression as it aids in the production of endorphins.
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Acts on skin quality. Some studies show it can improve collagen and elastin production, improving cellulite and skin texture.
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it can help you lose weight.
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can reduce stress and anxiety control and sleep quality. Improve mental strength.
What happens to our bodies?
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Activate the autonomic nervous system, regulate heart rate, improve breathing and digestion. There is a feeling of well-being and more energy due to the release of hormones and neurotransmitters.
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Increase basal metabolism. The body must activate to counteract the drop in internal temperature, which causes our body to burn more calories, helping us lose weight.
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It has vasoconstrictive effects. Blood vessels constrict and blood flow is reduced, resulting in reduced inflammation, pain relief, and muscle recovery.
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Stimulates the release of endorphins, a neurotransmitter with analgesic capabilities.You’ll feel euphoric after taking an ice bath
Contraindications
While cryotherapy can be beneficial for some people, not everyone can follow it. Be aware of contraindications.
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cold burns to the skin. When the skin is exposed to very low temperatures, burns can occur and even ice can form in some areas. That’s why it’s important to follow clear guidelines set by experts. If there are open wounds or unhealed abrasions, the condition may worsen or even become infected.
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Venous insufficiencyor circulatory system problems.
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Heart problems. It may increase blood pressure and heart rate, so people with related problems should not take ice baths without a doctor’s approval. Likewise, patients with high blood pressure should not undergo cryotherapy.
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Its contraindications are Diabetes and other diseases Divided into type I and type II.
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for People who are particularly sensitive to cold, cryotherapy affects them much more than others. Therefore, extra caution or training is necessary.
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Pregnantit is not advisable to continue taking it during this period to avoid causing damage to the fetus.
