Happy Monday!

Every week, we go deep into the roots of health in search of the best ingredients to prepare a delicious and nutritious menu for you!

On today’s menu we’ve got: Ice baths

I hope you are hungry, but before you get served…

First time reading? Sign up here

Starter 🥗 

Warm vs. Cold

Imagine stepping into a warm bath 🛀 —immediately relaxing, right?

Now, picture yourself plunging into ice-cold water instead 🧊 —what an unpeasent thought...

Main 🥙 

Cold Water Immersion

An ice bath, also known as cold water immersion (CWI), is a form of cold water therapy that involves submerging the body from the neck down in icy water (4 - 15 °C) for five to fifteen minutes.

CWI has been used for centuries by humans for therapeutic, health, and physical recovery purposes.

It is common knowledge that taking an ice bath can help with pain relief and inflammation reduction. But what other advantages does CWI have?

Cold water immersions have been proven to…

• be linked to an increased brown fat production (more mitochondria ✅ ).

• boost your metabolism. 🔋 

• improve your mood. 📈 

• enhance sleep quality.

• boost feelings of attentiveness and alertness. 🧠 

• have a positive effect on muscle soreness.

• strengthen your immune system. 💪 

• make you leave your comfort zone (100% true!).

Numerous health benefits of ice baths or cold water immersions have been reported. Still, further research is needed to convince all the haters 😉 !

Dessert 🍰 

Guide: Ice Baths for Beginners

If you haven’t done an ice bath before, don’t worry. I’ve created an ice bath guide for beginners:

Guide: Ice Baths for Beginners

• 🦵 Immerse slowly (one step at a time).

• 🧘 Try to relax (deep, calm breathing).

• 🕰️ Start with 2-3 minutes (max).

• 🧠 Visualize the immersion.

• 🖼️ Create a safe environment.

• 🧑‍🤝‍🧑 Find an “ice buddy” (my fav!!!).

• 👂️ Listen to your body (know your limits).

• 👘 Dress warmly after your bath.

My tip: Try to find someone who is crazy enough to go with you to the lake, get almost naked, and jump in for a couple of minutes into the icy water! If you have an ice bath buddy (like my girlfriend), you will hold each other accountable.