Embrace Cold Exposure for Health and the Planet This Autumn
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The Benefits of Cold Exposure
Denis Blondin, an assistant professor at the University of Sherbrooke in Quebec, dedicates his research to understanding how the human body reacts to cold environments. His studies focus on the impacts of cold exposure on insulin sensitivity and other metabolic health indicators. "I firmly believe that our bodies have become too accustomed to comfort and are not suited for the environments we currently inhabit," Blondin shared in a recent conversation.
In one of his studies published in 2019 in the Journal of Applied Physiology, healthy male participants spent an hour daily submerged in water at 57 degrees Fahrenheit. To put that in perspective, this temperature is similar to the Atlantic Ocean off the Jersey Shore in early November. After just seven days, participants experienced a 36% reduction in their shivering response, and their perception of cold significantly decreased.
"Cold exposure allows for rapid adaptation — often within days," Blondin explains. During early fall, a 40-degree day feels much more biting than it will later in the winter when our bodies have adjusted to the chill.
While the concept of acclimatizing to cold isn’t new, recent research, much of which includes Blondin's contributions, has explored how exposing oneself to cold could enhance health. "Our findings and those from other studies suggest potential metabolic benefits," he states.
Even without inducing shivering, cold exposure creates muscle tension that alters the body’s calorie-burning processes in ways comparable to exercise. Blondin and a colleague reviewed evidence in 2021 indicating that cold exposure can lower fasting glucose and insulin levels while improving the body’s ability to manage dietary fats.
Let’s say you take a 20-minute jog. This activity temporarily boosts your metabolic rate, which measures energy expenditure. Moreover, active muscles during exercise efficiently clear glucose and fat from the bloodstream, thereby enhancing insulin sensitivity and preventing fat accumulation around vital organs.
The implications of this research suggest a reduced risk of type-2 diabetes, heart disease, and fatty liver disease, as established through exercise studies. Blondin posits that cold exposure might replicate or even surpass many benefits associated with physical activity.
"When exercising, muscle recruitment is often localized, whereas cold exposure activates a broader range of muscles throughout the body," he notes. For instance, during a run, your legs and heart work hard while other muscles remain relatively inactive. Conversely, when exposed to cold, whole-body muscle activation occurs, albeit less intensely. "I believe an hour in cold conditions could offer metabolic benefits akin to a 15- or 20-minute run," he adds.
This means that by simply shedding your sweater or lowering your thermostat, you could spend a chilly hour working on your email or watching Netflix while reaping significant health benefits.
"Initially, it might feel uncomfortable, but like exercise, adapting to cold exposure becomes easier over time," he advises.
Exploring Additional Health Benefits
Cold exposure is also linked to various non-metabolic health improvements. A 2020 review of cold water swimming found associations with enhanced immune function, improved mental health, and reduced symptoms of mood disorders. These findings have contributed to the rise of practices like cryotherapy and cold showers, which are often marketed for their therapeutic benefits.
While Blondin acknowledges some of the enthusiasm around cold-water therapy, he cautions against cryotherapy clinics that utilize liquid nitrogen. "This industry lacks regulation, carries risks — including fainting and fatalities — and doesn't deliver the same results as traditional cold exposure methods," he warns.
Moreover, cryotherapy can be costly and energy-intensive, while natural alternatives — such as dressing lighter, turning down the heat, or taking cold showers — can be just as effective or even superior.
Blondin personally incorporates cold showers into his routine and believes that enduring a bit of chill each day, enough to induce muscle tension or shivering for an hour, can confer multiple health advantages. "It may be uncomfortable at first, but similar to exercise, it becomes easier with time," he reiterates.
Reflecting on Our Environment
As a coda to this discussion, I encourage you to consider the intertwined fates of human and environmental health. In his Pulitzer Prize-winning novel The Overstory, Richard Powers beautifully conveys the invaluable contributions that trees make to our planet's wellbeing. He writes, "If the human mind were only a slightly greener thing, trees would drown us in meaning."
The Overstory poignantly illustrates how our collective neglect of nature has dire consequences for both our planet and ourselves. As a journalist focused on health and wellness, I recognize the need to bridge the gap between human health and environmental concerns, a topic often treated separately in mainstream media. Moving forward, I aim to highlight how health-conscious individuals can benefit themselves while positively impacting the earth.
Returning to the theme of cold exposure, it's worth noting that the energy consumed for heating our homes is a significant contributor to U.S. greenhouse gas emissions, according to the Environmental Protection Agency. A report from the U.K.’s Department of Energy and Climate Change revealed that simply lowering your thermostat by two degrees during colder months can notably reduce your energy footprint.
By embracing the cold a little more this autumn and winter, you could enhance your metabolic health while simultaneously decreasing energy consumption and greenhouse gas emissions. It’s a win-win situation.
Powers poignantly states, "A good answer must be reinvented many times, from scratch." Our world relies on our willingness to rethink our lifestyles. Accepting a bit of discomfort due to cold is an excellent starting point.