It’s a buzzy wellness trend right now, but can cold
therapy also boost our lifespan?
By Superaging Staff Last updated: January 27, 2025 10 Min Read
Could the simple act of jumping into cold water deliver big health benefits—or is it just hype? We look at the science.
Photo: Halfpoint/iStock by Getty Images
It’s early spring and I’ve just traumatized my body with a heart-stopping, mind-
numbing plunge into Lake Michigan. With winter’s icy chill still very much in
charge, taking the dive was so excruciating that it seemed almost death-defying.
But afterward? Amazing, rejuvenating, exhilarating (I survived!). At the same
time, somehow, I felt a pervasive sense of calm. Truly, a top-of-the-world feeling
that stayed with me all day long.
So, I get why cold therapy has become all the rage. From open water
swimming and ice baths to cold plunges and whole-body cryotherapy, this
centuries-old practice has become a popular wellness practice among
athletes, celebrities and TikTok inLuencers alike, with enthusiasts praising
its mood-boosting beneMts.
But these brr-induced beneMts may go even further, some researchers say,
from reducing inLammation and improving mental health to potentially
promoting, yes, longevity. But what exactly are the beneMts of cold therapy —
and importantly, are there any risks? (Spoiler alert: there are quite a few of
both.)
Let’s dive (you see what I did there) into the research and explore ways to
embrace cold therapy safely.
What are the potential bene!ts?
Reduced in)ammation in your body: InLammation is a natural immune
response to injury or illness, but chronic inLammation can contribute to
diseases such as heart disease, diabetes, and cancer. (See our story The
silent threat: chronic in)ammation and its impact on health and lifespan.)
Cold water therapy, particularly in the form of ice baths or cold-water immersion,
has been shown to reduce in+ammation by constricting blood vessels and
decreasing blood Low to affected areas. This reduces swelling and speeds up
recovery from exercise or injury.
Cold water immersion may also reduce muscle soreness and markers of
inLammation in athletes following intense exercise, per the Mayo Clinic. For
older adults, reducing chronic inLammation is key to improving overall health
and longevity.
Improved mood and mental health: Cold therapy may also offer psychological
beneMts. Regular exposure to cold can stimulate the release of mood-boosting
neurotransmitters like norepinephrine and dopamine, helping to improve mood
and reduce symptoms of anxiety and depression.
As reported here, a case study involving a woman who was experiencing anxiety
and depression found that a weekly program of open water swimming
decreased her symptoms “so signiMcantly that she was able to stop taking
medication to treat them. A year later [after starting the swimming program], her
doctors found that regular swimming still kept her depression symptoms at bay.”
Research has found that cold water immersion increased levels of
norepinephrine by 530% and dopamine by 250%, contributing to a sense of well-
being and increased alertness.
Stress relief: As reported by Prevention magazine, a 2023 study published in
Biology that examined the impact of an ice bath on the brain found that
participants “felt more active, alert, attentive, proud, and inspired and less
distressed and nervous after immersing themselves in cold water at 68 degrees
for Mve minutes.” Additionally, according to the article, “cold stimulation has also
been found to activate the vagus nerve, which helps regulate the nervous
system in times of stress, so there’s reason to believe ice baths could have a
similar effect.”
Chronic stress, as we reported here, can lead to a myriad of health problems,
including increased risk for heart disease and mental health issues; it can
also weaken the immune system. Ongoing stress accelerates aging at a
cellular level, by shortening telomeres, the protective caps on the ends of
chromosomes. Shorter telomeres are associated with aging and increased
risk of age-related diseases such as Alzheimer’s and diabetes.
Chronic stress is also linked to a lower level of a key “longevity protein”,
which studies suggest may reduce risk for Alzheimer’s and other diseases.
Better sleep: Research shows that cold therapy could have a positive impact
on sleep and the circadian rhythm, which is a critical component for healthy
aging. In fact, multiple studies show a link between quality sleep and
longevity, with this study suggesting that people who get less than 5 hours
of sleep per night have an increased mortality risk, from all causes, by
roughly 15 percent. (See our story for other tips for getting those healthy
zzz’s.)
A longer lifespan? Cold therapy may also have potential longevity beneMts.
Exposure to cold activates brown fat, a type of fat tissue that burns energy
and generates heat. It also a type of fat that decreases as we age.
Studies suggest that regular cold exposure may improve metabolic health by
increasing insulin sensitivity and fat oxidation, which can help combat
obesity and metabolic disorders.
There is also some evidence that cold therapy could have a hormetic effect
—a process where mild stress triggers beneMcial adaptations in the body. For
example, brief periods of cold exposure can boost the production of
antioxidants and reduce oxidative stress, both of which are linked to slowing
the aging process.
What are the risks?
While cold therapy offers a range of potential beneMts, it’s not suitable for
everyone. Older adults, in particular, should be cautious, especially if they
have pre-existing health conditions such as cardiovascular disease, high
blood pressure, or respiratory issues. Cold exposure can increase heart rate
and blood pressure, which may pose risks for people with heart conditions.
“I would caution against it for anyone with a cardiac history,” Dr. Jorge
Plutzky, director of preventive cardiology at Brigham and Women’s Hospital
in Boston, told the American Heart Association.
Further, for those with nerve damage or poor circulation, cold therapy may
worsen symptoms or lead to frostbite if not done carefully. Consulting with a
healthcare provider before starting any form of cold therapy is essential,
especially for those with chronic health conditions.
Cold therapy techniques
Interested in giving it a try? Beyond open water swimming, there are various
ways to embrace cold therapy, depending on your health, comfort level and
access to equipment:
1. Ice baths and polar plunges
These are among the most common forms of cold therapy. By immersing
the body in cold water (around 50-59°F or 10-15°C) for 10-15 minutes, you
can stimulate circulation, reduce inLammation, and promote recovery.
Athletes often use this method post-workout, but it can also beneMt those
with chronic pain or inLammation.
2. Whole-body cryotherapy
Whole-body cryotherapy involves exposing the body to extremely cold
temperatures (as low as -200°F or -129°C) for short periods, typically 2-4
minutes. This treatment, available at many wellness centers, is believed to
help with muscle recovery, inLammation reduction, and mood improvement.
Some claim it promotes long-term beneMts like enhanced skin health and
weight loss, although more research is needed to support these claims.
3. Cold showers
A more accessible and convenient option, cold showers can also provide
many of the beneMts associated with cold therapy. Start by Mnishing your
normal shower with 30 seconds of cold water and gradually increase the
time as your body adapts.
4. Cold packs
For localized pain or inLammation, cold packs can be applied directly to the
affected area. This is a less intense option but still effective for reducing
swelling and pain after injuries.
The bottom line
While more research is needed, studies suggest that cold therapy offers a
range of potential health beneMts, from reducing inLammation and
improving mood to promoting longevity. However, it’s important to be aware
of the risks, particularly for people with certain medical conditions. Always
consult with a healthcare provider before trying cold therapy to make sure
it’s safe for you.
More on healthy aging:
Debunking 8 medical myths about dementia and Alzheimer’s disease
The role of protein quality in combatting age-related muscle loss
How a healthy gut boosts longevity, plus tips to get your gut in top shape
Shingles vaccine linked to reduced risk of dementia
The long haul: Top foods (and other tips) to build better bones
Content on this site is for informational purposes only and is not a substitute
for professional medical advice. Always check with your quali;ed healthcare
providers with any questions or concerns regarding a medical condition.
