Cold plunging is gaining popularity, but is it safe for everyone? What if you can’t stay warm and are already struggling with the cold? Can people with anemia cold plunge?
If you have a condition that affects your blood oxygen levels, you can’t stay warm, and you still want to enjoy the benefits of a cold plunge, you’re in the right place.
While exposure to cold might be uncomfortable or even risky, there still might be a way to gain the benefits of cold plunging - so keep on reading!
Can People With Anemia Cold Plunge?
According to the research published in the National Library of Medicine, people with anemia can be exposed to cold water and they can experience the benefits.
The research called “Effects of exposure to low temperature on normal and iron-deficient subjects” tested iron-deficient with normal hemoglobin level subjects, iron-deficient with hemoglobin concentration of less than 9 g/dl subjects, and subjects with normal levels.
The results showed that a change in the water temperature decrease led to an increase in both norepinephrine levels and oxygen consumption.
This means that people with anemia can cold plunge and that they can benefit from the cold plunges. However, it’s important to understand that cold plunging with anemia still comes with its risks.
However, it’s important to note that while there are certain benefits, cold plunging with anemia can also lead to risks as it can potentially trigger anemia symptoms.
According to the Head of the Department of Physiology and Professor of Therapeutics in the Chicago College of Medicine and Surgery, a morning cold plunge is recommended in combination with proper drug medication.
“An excellent measure to prescribe in connection with the proper drug medication is the morning cold plunge.”
Risks of Cold Plunging for People With Anemia
Some of the risks of cold plunging with anemia include:
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Decreased oxygen delivery to tissues
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Increased risk of dizziness or fainting
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Potential for prolonged cold intolerance
Additional risks for specific people struggling with deficiency anemia or sickle cell anemia also include painful crises and exacerbation of kidney disease or autoimmune issue symptoms.
Since anemia reduces oxygen levels in the blood, cold exposure can further reduce circulation to extremities, which is one of the reasons you should be careful when cold plunging with anemia.
Sudden colds can trigger a drop in blood pressure too, leading to lightheadedness that can increase the risk of losing consciousness.
Even after you manage to handle a cold plunge, you might struggle to retain heat as a cold plunge can potentially worsen your baseline of cold sensitivity.
Potential Benefits of Cold Plunging for Anemia (When Done Carefully)
Just like the research shows, there are benefits for people struggling with anemia, but cold plunging has to be done carefully.
When done properly and cautiously, potential benefits can include:
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Short-term circulation boost
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Ability to build resilience over time
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Anti-inflammatory effects
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Energy and mood boost
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Improved cold tolerance
Short-Term Circulation Boost
Short-term circulation boost is the most common benefit experienced by almost all cold plunge users. As cold water triggers vasoconstriction, blood vessels tighten to conserve the heat, so when you leave the cold plunge tub, your blood vessels re-expand, increasing the blood flow to muscles and tissues and temporarily increasing the circulation.
People with anemia struggle with sluggish blood flow so such an improvement to circulation, even being temporary, can help and be a good boost, especially in the long run of consistently cold plunging.
With more oxygenated blood reaching the extremities, you might feel less numbness and build better cold intolerance.
Building Resilience
Naturally, cold exposure is considered a hormetic stressor. This means that a cold plunge might challenge your body, but it should also help your body strengthen over time. As your body strengthens, it’ll become much more efficient at utilizing oxygen. This is one of the biggest benefits for people who struggle with iron deficiency anemia.
Anti-Inflammatory Effects
One of the main reasons people cold plunge is because of the anti-inflammatory effects. One of the main benefits of a cold plunge is reduced inflammation, which happens by decreased pro-inflammatory cytokines when submerged in cold water.
While this is one of the benefits that helps muscle recovery and athletes, being one of the best ways to deal with chronic inflammation - it’s also a benefit ideal for some types of anemia.
Anti-inflammatory effects are most beneficial to people struggling with anemia of chronic disease, which is naturally linked to inflammation effects. In such cases, inflammation decrease can help the body absorb and use iron more efficiently, making the anti-inflammatory effects of the cold plunge one of the best benefits for some types of anemia.
Mood and Energy Boost
The moment you submerge yourself in the cold water, your dopamine and endorphins slowly increase, resulting in improved focus, mood, and energy.
When you experience that feeling of being more alert and awake after a plunge, this is one of the reasons why.
Such a benefit helps deal with brain fog and fatigue, one of many things anemic people have to deal with regularly.
A temporary neurological boost as a post-result of a cold plunge can help anemic people feel more energized, which is ideal for fighting exhaustion, fatigue, and weakness, among other symptoms of anemia.
Improved Cold Tolerance
Staying consistent with cold plunging helps stimulate fat-brown activation over time. This helps generate heat and regulate your body’s temperature.
This process is also known as cold thermogenesis, which can help people become more resistant to cold over time.
Of course, while it takes a lot of effort and consistency, people suffering from anemia often struggle with feeling cold. With this happening even in normal temperatures, adopting the cold gradually and increasing the cold sensitivity helps you build up your resilience for colder months of the year.
Precautions and Best Practices
Now that you’re aware of both the risks and benefits of cold plunging with anemia, here’s how to stay cautious:
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Consult a doctor first or a medical professional
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Start with milder cold exposure
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Avoid long plunges and extremely cold temperatures
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Warm up gradually after a cold plunge
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Stay hydrated
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Eat iron-rich foods
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Listen to your body
Consulting a doctor first is always the smartest step, especially if you’re experiencing strong symptoms.
That’s why it’s important to start slow and with milder temperatures (59 to 68 degrees) and try short dips (30 seconds up to a minute) before extending the duration.
Gradual adaptation is crucial for everyone who struggles with oxygen circulation.
Being exposed to cold temperatures for longer is a bigger risk of hypothermia so avoiding long cold plunges and extremely cold temperatures is a must.
Warming up gradually is highly recommended, which will help anemic people not lose body heat as quickly. Staying hydrated is equally important and eating iron-rich foods can help combat fatigue and dizziness.
Lastly, listening to your body will always give you the most accurate information. Cold plunging shouldn’t be exhausting yet invigorating, so stopping immediately if feeling weak or any other type of way is recommended.
Alternative to Cold Plunging for Anemic People
One of the best alternatives to cold plunging is contrast therapy, a combination of hot and cold exposure without full immersion.
Alternating between warm and cold water helps stimulate circulation, and this can be anything from showers, foot baths, or full-body cold plunges and sauna combinations.
It boosts circulation, it’s less intense on the body, and it’s customizable so it’ll fit your routine and the symptoms you’re feeling.
We recommend alternating 30-60 seconds of cool water with 1 to 2 minutes of warm water during a shower for a start. If you feel ready for the next step, we recommend checking out the best hybrid cold plunges (hot+cold).
Conclusion
The good news is that you can benefit from cold plunging even with anemia. So the next time you ask yourself can people with anemia cold plunge or are afraid to give it a try, remember that by being cautious, you can enjoy the benefits of cold plunges.
Consulting with your doctor, starting gradually, and keeping sessions short will make a great start. Listen to your body and see how cold plunge benefits feel and if it might be one of the most effective recovery methods that will help you in your daily life.
References
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Martinez-Torres C, Cubeddu L, Dillmann E, Brengelmann GL, Leets I, Layrisse M, Johnson DG, Finch C. Effect of exposure to low temperature on normal and iron-deficient subjects. Am J Physiol. 1984 Mar;246(3 Pt 2):R380-3. doi: 10.1152/ajpregu.1984.246.3.R380. PMID: 6703092.
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Head of the Department of Physiology and Professor of Therapeutics in the Chicago College of Medicine and Surgery, page 507, 508, 509.