What Doctors Say About Cold Plunge: Benefits, Risks, and Medical Advice
Cold plunges are more than just a trend, they can boost energy, improve mood, and strengthen your body.
But are they safe for everyone? Doctors share both the benefits and risks you need to know before taking the plunge. Read on to discover expert advice and practical tips that help you enjoy cold therapy safely.
Key Takeaways
Start Slowly: Begin with shorter durations or warmer water to let your body adapt.
Short Sessions Are Enough: Just 1–2 minutes per session, about 11 minutes per week, provides benefits.
Boost Mood and Immunity: Cold plunges elevate dopamine and support overall immune health.
Mind Your Skin: Cold water can reduce puffiness but may worsen rosacea or sensitive skin.
Time It Wisely: Morning sessions maximize energy, recovery, and cardiovascular benefits.
What Doctors Say About Cold Plunge: Benefits, Risks, and Medical Advice?
Dr. Paul Zalzal and Dr. Brad Weening Says, Cold plunges boost brown fat, reduce inflammation, and help your body adapt, but start slow.
He says in his video on his YouTube channel that cold plunges can provide several health benefits. He mentioned that immersing in cold water helps activate brown fat, which increases thermogenesis and slightly boosts metabolism.
He also said it reduces inflammation by lowering markers like CRP and IL-6. He emphasized that cold exposure trains the body to adapt to stress, promoting overall health.
However, he mentioned that people should start slowly, using higher temperatures or shorter durations, to avoid potential risks.
Dr. Susanna Søberg says, You don’t need to stay long in cold water, just 1–2 minutes per session, 11 minutes per week is enough for health benefits.
In a recent podcast, Dr. Susanna Søberg explained the benefits of cold exposure and sauna use. She mentioned that you don’t need to stay in cold water for long periods; just one to two minutes per session, totaling around 11 minutes per week, is sufficient to trigger health benefits.
She said that short, repeated exposures create a hormetic stress that helps repair cells and improve cardiovascular health, emphasizing that overdoing it could be counterproductive and even harmful.
Dr. Eric Berg says, Cold plunges may shock your body at first, but just 11 minutes a week can boost immunity, mental resilience, and even improve your genes.
In his YouTube channel, Dr. Eric Berg says that cold plunges may feel shocking initially, but they offer significant health benefits.
He mentioned that starting gradually, even just 11 minutes per week, can strengthen the immune system, enhance mental resilience, and positively influence gene expression.
He said that controlling your breathing during immersion is key and that the practice can decrease inflammation, support cardiovascular health, and improve overall cellular function, making it a powerful yet simple wellness tool.
Dr. Dray says, Cold plunges can reduce puffiness but may worsen rosacea.
In her YouTube channel, Dr. Dray explains the effects of cold plunges on skin. She mentioned that cold water immersion can help reduce facial puffiness by constricting blood vessels, which temporarily improves appearance.
However, she cautioned that for people with rosacea, cold plunges might worsen redness and flushing due to blood vessel rebound.
She emphasized that while these practices are popular in wellness circles, they are not universally beneficial and should be approached carefully, especially for sensitive skin.
Dr. Stephen Cabral says, Cold plunges boost mood and immunity, but best in the morning.
In his YouTube channel, Dr. Stephen Cabral explains the benefits of cold plunges and how to use them effectively.
He mentioned that cold plunges can boost mood, increase dopamine, and support the immune system, but timing is important.
He says that doing cold therapy in the first half of the day is best, as it stimulates the body with norepinephrine and adrenaline.
He also mentioned that while cold plunges are beneficial, they should be used according to individual needs and not just because others are doing them.
Dr. Amir Karam says, Cold plunges boost dopamine, improve immunity, reduce inflammation, and challenge your daily resilience.
In his YouTube channel, Dr. Amir Karam says that cold plunges offer multiple health benefits. He mentioned that immersing in 45° Fahrenheit water can significantly elevate mood by increasing dopamine levels, which is known as a feel-good neurotransmitter.
He also highlighted that regular cold plunges help improve the immune system, reduce inflammation, and boost metabolism.
He said doing this daily is a challenge that strengthens resilience, making the effort feel rewarding and energizing after just a few minutes.
Dr. Stacy Sims says, Cold plunges boost central blood flow but timing matters for training adaptations.
In her YouTube video, Dr. Stacy Sims mentioned that cold plunges can boost central blood flow by creating vasoconstriction, which helps return blood to the core and enhance recovery.
She said there’s a time and place for using them, depending on the goal. For general health, cold plunges a few times a week are fine.
However, she noted that for training purposes, timing matters because cold exposure can dampen inflammation, which is needed for proper training adaptations.
Ryan "The Sauna Guy"
Ryan has been using and writing about saunas extensively since 2019.
