Should I Take an Ice Bath When I’m Sick?
When you're feeling under the weather, you might wonder if an ice bath could help alleviate some of your symptoms, or whether it’s just making things worse.
One of the reasons we are big advocates of cold therapy is the adaptive response they promote for the immune system, among other things. But, does this immune strengthening function of cold therapy still apply when you are already sick?
With the immune system already working hard when you are sick with a cold or fever, it’s a great questions we have pondered about whether you should ice bath with a cold or not.
Understanding Ice Baths
An ice bath is ultimately a wellness practice that more and more people are catching onto for improving recovery time for sports, boosting mood and strengthening the immune system.
This hormetic stress, typically used by athletes for recovery after intense physical activity, involves immersing the body in ice-cold water. The practice constricts blood vessels and reduce muscle soreness and inflammation.
Research indicates that the shock from the cold water can also stimulate the immune system. A study from the Czech Republic found that individuals who immersed themselves in cold water three times a week experienced a significant increase in white blood cells and other immune system markers.
However, the stress response activated by the extreme cold can also be a double-edged sword. While it might stimulate the immune system, it can be quite taxing when you are already sick, especially with an infection.
Dr. Mark Hoppus, an immunologist, notes, "While acute cold exposure can spike an immune response, the overall benefits need careful consideration, especially when the body is already under stress from an infection." Dr. Sheila Davenport, a sports medicine specialist, adds, "Athletes often use ice baths to speed recovery, but when dealing with a viral infection, the body's energy should be directed towards the immune response, not managing cold stress."
Physiological Effects of Cold Exposure
Impact on the Cardiovascular System: Cold exposure triggers vasoconstriction, leading to an increase in blood pressure and heart rate. This can enhance circulatory dynamics temporarily and improve peripheral circulation as the body rewarm.
Neuroendocrine Responses: Exposure to cold stimulates the release of stress hormones like cortisol and adrenaline. These hormones can heighten alertness, temporarily boost energy levels, and prepare the body to handle physical and mental challenges, as detailed in a study in the Journal of Clinical Endocrinology and Metabolism (2007).
Immune System Modulation: Cold exposure has been shown to increase the count of white blood cells and anti-inflammatory cytokines, potentially boosting the immune system. A study by the Thrombosis Research Institute in London found that regular cold showers increased the production of disease-fighting white blood cells.
Cold Therapy as a Hormetic Stressor
Hormesis is a biological phenomenon where a beneficial effect results from exposure to low doses of an agent that is otherwise harmful at higher doses. In terms of cold therapy, brief exposures to cold stress can enhance health and longevity by promoting adaptive cellular responses.
Studies suggest that cold stress activates molecular pathways that are protective against disease. For example, cold-induced hormesis may activate the NRF2 pathway, a critical regulator of cellular defense mechanisms, as discussed in a 2018 study in Free Radical Biology and Medicine.
Exposure to cold can upregulate immune function, increasing levels of lymphocytes and natural killer cells, which play key roles in immune surveillance and the elimination of pathogens and tumour cells.
Ice Baths and the Immune System
Research including a notable study published in PLOS One (2014), suggests that regular exposure to cold can enhance immune response. The study showed participants who took daily cold showers had a noticeable decrease in reported sickness absence.
Cold exposure is known to stimulate leukocytosis, an increase in white blood cells. This effect was observed in a 2016 study by the Journal of Athletic Training which noted elevated leukocyte levels following cold immersion.
While acute cold exposure may spike pro-inflammatory cytokines, regular cold therapy has been shown to reduce chronic inflammation and is associated with reduced levels of pro-inflammatory markers, per findings in the Scandinavian Journal of Immunology (2013).
Ice Bath When Sick - Yay or Nay?
To be honest, there’s really no clear cut answer about whether or not ice baths help or hinder you when sick, because the science is still catching up.
Type of Illness: The nature of your illness should guide whether you take an ice bath. For common colds, there might be a slight benefit or no effect at all. However, if you have a fever, the additional stress from the cold can be harmful, potentially raising your body temperature further once you rewarm.
Severity of Symptoms: If your symptoms are mild, such as a runny nose or a slight headache, an ice bath might not pose much risk. But with severe symptoms, especially those involving fever or respiratory issues, it's best to avoid ice baths as they can exacerbate your condition. Loading on more stress to an already highly stressed system could prolong the illness and divert much needed energy “away from fighting the illness to fighting the cold shock”, according to Dr Susanna Soeberg.
Personal Health, Tolerance and Pre-Existing Conditions: Individual health and tolerance to cold should also be considered. People with chronic conditions, like heart disease or respiratory issues, should generally avoid ice baths when sick, as the shock from the cold can increase the strain on the body. If you have existing contraindications to cold therapy, it might not matter whether you are sick with a cold or not – ice baths are not for everyone!
Alternative Options To Ice Baths When Sick
Instead of an ice bath, consider gentler methods to ease symptoms and support your immune system.
Warm Baths: A warm bath can help alleviate symptoms of a cold, helping to clear nasal passages and relax the body.
Hydration and Rest: Focus on staying hydrated and getting plenty of rest, which are crucial for recovery.
Light Exercise: Gentle activities like walking or stretching can boost circulation and immune function without the intense stress of an ice bath.
Pros and Cons of Ice Bathing When Sick
Potential Pros of Ice Bathing When Sick:
Reduced Inflammation: Ice baths may help reduce inflammation in the body, providing some relief from symptoms like swelling and pain.
Stimulation of the Immune System: There is some evidence suggesting that cold exposure, like ice baths, can activate parts of the immune system, potentially aiding in quicker recovery.
Improved Circulation: Cold exposure can cause blood vessels to constrict and then dilate, improving circulation and possibly helping to clear toxins.
Mental Resilience: Enduring the discomfort of an ice bath might enhance mental toughness, which can be beneficial when coping with illness.
Potential Cons of Ice Bathing When Sick:
Increased Stress on the Body: Ice baths are a form of physical stress, which might be counterproductive when the body is already weakened by sickness.
Risk of Hypothermia: When sick, the body's ability to regulate temperature may be compromised, and the additional cold stress could lead to hypothermia.
Potential for Worsening Symptoms: For certain illnesses, especially those involving the respiratory system, cold exposure might exacerbate symptoms, such as causing bronchial constriction in asthmatics.
Immune System Overload: While stimulation of the immune system can be beneficial, overstimulation when already battling an infection might lead to negative effects, including worsening of symptoms.
Conclusion
While ice baths have their place, taking one when you are sick is generally not advisable. The verdict is - when you are already sick and the immune system is under stress, adding in more stress from the cold may make you feel good in the short term, but it could be prolonging your sickness, diverting much needed energy away from fighting your cold or flu to fighting the cold stress.
The additional stress on your system can hinder rather than help recovery, particularly if you are experiencing significant symptoms or have a fever. It’s ok to take it slow and remember that ice baths are an intense practice.
Opting for less extreme methods can provide relief and support your body’s healing process without the risks associated with cold immersion.
