Generally winter is associated with a dip in the immune system – but here´s how you can turn that around!
Research from the University of Ottawa unveils fascinating insights into how structured exposure to cold can train your body to adapt to the cold…
But that´s not all…
It boosts the immune function and can even offer anti-ageing benefits!
This groundbreaking study examined the cellular changes associated with cold water immersion over seven consecutive days, highlighting the transformative impact on inflammation, cold tolerance, and autophagy (the natural process in which your body breaks down and recycles damaged cells).
So instead of resisting the cold this coming winter, embrace it!
It could be good for you!
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Fascinating study proves benefits of cold exposure…
In this study, participants underwent daily immersion in 14°C water for up to 60 minutes, with core temperature monitored using oesophageal probes.
Blood samples were collected before and after the exposure to the cold baths. These showed significant cellular changes over the course of the seven days.
Day 1: Cold exposure initially caused autophagy dysfunction – a process marked by inflammation and cell death.
Day 4: Early signs of recovery in autophagy function appeared, although inflammation and cell death signals remained high.
Day 7: Significant improvements emerged, with restored autophagy markers and normalisation of cell death and inflammation indicators.
Their bodies had acclimatised by day 7…
Other lab tests showed that their immune cells that were collected after acclimation were better equipped to withstand extreme cold exposure. They underwent enhanced autophagy activation and reduced damage compared to pre-acclimation test results.
If you´re still thinking, “why would I want to put myself through that!”, you may find this interesting:
Autophagy, the body’s cellular recycling process, plays a crucial role in maintaining our health by removing damaged cells and promoting cellular repair.
This boosts the immune system. It helps clear pathogens and reduce inflammatory responses, which strengthens overall immune resilience.
AND, it has anti-ageing benefits too!
Autophagy is closely tied to longevity and the prevention of age-related diseases…
Efficient cellular repair mechanisms help combat oxidative stress and promote tissue health, making cold exposure a promising non-pharmaceutical intervention.
Keep reading…
How to train your body for cold tolerance
If you´re keen to try cold water immersion, here are some tips to get you started…
Gradual exposure:
Start with brief periods of cold exposure and increase duration as your tolerance builds.
Breathing techniques:
Controlled breathing during cold exposure can reduce stress responses and improve adaptation.
Consistency:
Repeated exposure over days or weeks is key to developing long-term cold tolerance.
Safety first:
Check with your doctor before attempting cold exposure, especially if you have underlying health conditions. The temperature in the study was 14°C water which is cold, but not freezing – which can send your body into sudden shock.
Reference:
https://advanced.onlinelibrary.wiley.com/doi/10.1002/adbi.202400111
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How to help activate the Metabolic Master Switch in your cells for more balanced blood sugar
There’s a natural compound found in a number of plants that’s been used for centuries in Chinese Medicine to help treat a variety of ailments.
It has the ability to help activate an enzyme in cells called the Metabolic Master Switch. When this happens, your body can switch specific genes on and off to regulate your metabolism – at cellular level!
The results: Lower blood sugar levels, improved insulin sensitivity in cells, muscles use more glucose for energy, reduced sugar production in the liver and a delayed breakdown of carbohydrates in the digestive tract.