Study review: Cold-water therapy may reduce stress and slightly improve sleep, but benefits can be short-lived
Latest news on WhatsApp أجدد الأخبار على واتسابCold-water therapy, including cold plunges and cold showers, has become a fast-growing wellness trend, especially among athletes and fitness enthusiasts, often promoted for recovery, immunity, and mood. A new evidence review suggests the overall picture is more nuanced.
Researchers at the University of South Australia published a comprehensive systematic review and meta-analysis examining cold-water immersion and wellbeing outcomes. Across 11 studies involving 3,177 participants, the review found cold-water immersion may be associated with lower stress, better sleep outcomes, and slightly improved quality of life, with effects varying by timing and protocol.
The review also reported limited evidence to support broader claims around boosting immunity or improving mood compared with the more consistent signals seen for stress, sleep, and quality of life.
Researchers emphasized key limitations, including relatively few randomized trials, small sample sizes, and limited population diversity, making it difficult to generalize results or define the best protocol for everyone.
On safety, experts warn sudden cold exposure can trigger a cold-shock response such as rapid breathing and increased heart rate, and may be risky for people with cardiovascular, respiratory, or circulation conditions. Gradual adaptation and avoiding extreme exposure are widely recommended.
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Tahani Elghazaly5258 Posts
