If you’re like me, you’ve probably seen images of athletes dunking themselves in ice baths after games and thought, “They have to be crazy!”
After all, who would voluntarily dunk themselves in cold water? A man named Wim Hof, for one. He’s known as the Iceman, and his method of cold exposure may sound crazy, but crazy like a fox.
Surprisingly, research has consistently shown that cold water immersion offers numerous benefits, including reduced body fat, which can improve blood glucose levels. It also appears to mimic the effects of calorie restriction, which is associated with increased lifespan.
If that last part got your attention, you’ll be interested in what researchers learned when they took a dive into how cold water impacts aging at the cellular level.
Boosting cellular resilience and autophagic function
Research conducted at the University of Ottawa, which has expertise in cold-related studies, explored the effects of cold-water acclimation on autophagic and apoptotic responses.
In layperson's terms, they sought to learn more about the effects of frigid temperatures on cell health, cell recycling and programmed cell death, to support youthful health and vitality.
The researchers collected blood from participants who took a one-hour cold-water plunge (57.2°F) each day for seven days.
The results?
“Our findings indicate that repeated cold exposure significantly improves autophagic function, a critical cellular protective mechanism,” says Professor Glen Kenny. “This enhancement allows cells to manage stress better and could have important implications for health and longevity.”
Additionally, those cold plunges led to a decrease in blood markers related to cellular damage.
Overall, the scientists suggest that cold exposure, which enhances autophagic activity, may not only prolong cellular longevity but also prevent the onset of various diseases and potentially slow cellular aging.
They even went so far as to call it “a tune-up for your body’s microscopic machinery!”
Looking beyond cold to power longevity
As great as that sounds, there are probably not many of us willing to jump into a cold bath regularly in the hopes of grabbing those benefits.
What else can you do that’s also backed by research to promote extra years of healthier aging that could increase your odds of a longer lifespan?
Get active. People who are the most active tend to live longer than their less active counterparts. Walking counts, especially if you do it at a fast pace.
Support your aging body:
- Vitamin D was found to reduce biological aging by three years during a four-year study.
- Pyrroloquinoline quinone (PQQ) supports mitochondria, powerhouses that generate cellular energy.
- Omega-3 fatty acids support the structure and function of mitochondrial membranes.
Lastly, cultivate relationships. Loneliness is associated with factors that can shorten lives, while friendships cultivate good health and promote longevity. An active social life is believed to be one reason why Blue Zones are home to more centenarians.
Cold water immersion may seem intimidating, but its potential benefits for cellular health and longevity are noteworthy. However, it’s certainly not for everyone.
Fortunately, a long, healthy life can also be achieved through regular exercise, proper nutrition and nurturing relationships. By embracing this holistic approach, you can not only promote healthy aging but also tap into your potential for longevity.
Sources:
Cold plunges actually change your cells — ScienceDaily
Vitamin D3 and marine ω-3 fatty acids supplementation and leukocyte telomere length: 4-year findings from the VITamin D and OmegA-3 TriaL (VITAL) randomized controlled trial — The American Journal of Clinical Nutrition
The mitochondria at the very heart of the anti-aging medicine — Anti-Age
