Alexandru Mischie, the acclaimed Gorj doctor who works in France, the son of Nicolae Mischie, is a practitioner of cold water therapy, also called “Wim Hof” therapy, which he recommends.
Alexandru Mischie explains what this therapy consists of and how it can be followed: “Cold water therapy represents short exposure (1-5 minutes) to cold water between 0 and 10 °. It is used to treat some health conditions or to stimulate immunity. This practice has existed for several millennia, but it has been adapted nowadays, in areas where there are no cold temperatures, through ice baths, daily quick showers, outdoor swimming.
The basic principle is that a short stress factor, such as cold, generates health benefits. By analogy with going to the gym where we stress our muscles for a short period of time, and in response the muscles grow and the overall health improves.
The benefits of cold water therapy
The main beneficial effect is to improve the immune system: “There is growing evidence that cold water therapy can stimulate our immune system, leading to improved ability to fight disease. In a Dutch study, researchers tested whether people can voluntarily influence their own immune response by practicing meditation, deep breathing and cold water immersion techniques. When study participants were exposed to a bacterial infection, the group that used these techniques had fewer symptoms, increased anti-inflammatory markers, and decreased pro-inflammatory markers (cytokines). Levels of proinflammatory mediators TNF-α, IL-6 and IL-8 were lower in the intervention group and correlated negatively with IL-10 levels. Therefore, the results were extremely positive. Other studies have suggested that daily exposure to cold water may increase antitumor immunity over a period of weeks or months, “said Dr. Alexandru Mischie.
According to him, cold water therapy reduces inflammation and muscle pain: “According to medical experts, the reason why cold water helps with pain is that it causes your blood vessels to vasoconstrict. This reduces blood flow to the area – for example, an injury to which you apply ice – which helps reduce swelling and inflammation. Studies indicate that athletes who dive into cold water for short periods after exercise have less muscle pain afterwards. An Australian study conducted in 2011 found that cyclists who completed intense training sessions reported low levels of pain after applying cold water therapy for 10 minutes.
Another beneficial effect is reducing depression. “Even though cold water is not a cure for all mental health conditions, some case studies suggest that swimming in cold water has helped relieve the symptoms of depression and anxiety in some people. A case study describes a woman who has experienced anxiety and depression since the age of 17. At the age of 24, he began a weekly cold water program. Over time, her symptoms decreased so significantly that she was unable to stop taking medication to treat them. A year later, her doctors found that regular swimming kept her symptoms of depression at bay.
Cold water therapy can reset the temperature control system. “If you’re someone who always feels cold, cold showers can be a great way to reset your body temperature control. In the modern Western world, many of us have lost the ability to warm up. We are kept in a constant temperature by central heating or warm clothing. Over time, your body may become dependent on external heat sources, rather than relying on its own heat production mechanisms. Cold showers can reset your body to keep warm. One of the many positive benefits of regular cold showers is that you feel warm all the time! This can be incredibly beneficial for someone who struggles with the feeling of cold all the time “, says doctor Alexandru Mischie.
Weight loss through cold water therapy
Exposure to cold can also lead to weight loss. “Exposure to cold can increase your ability to burn calories. Although more research is needed to determine if cold water therapy can help with weight loss, some studies have shown that immersion in cold water can speed up your metabolic rate. This is the rate at which your body uses energy and burns calories. What is the scientific explanation: brown fat is the energy-producing, calorie-burning fat that babies need to regulate their body temperature. Most disappear with age, but PET scans have shown that adults retain this fat in adulthood. Dutch researchers reported these findings in The New England Journal of Medicine in 2009, showing that moderately cold temperatures activate brown fat in 23 of the 24 volunteers in the study, “the doctor said in his article.
Other beneficial effects of cold water therapy are improved circulation, sleep, may increase energy levels and even libido. “The Japanese used cold water therapy to treat pain and inflammation caused by rheumatic and other conditions,” says Alexandru Mischie.
How to practice this therapy
The Gorj doctor recommends practicing a breathing exercise before switching to cold water bathing: “There is a breathing pattern that will help you adapt more quickly to the cold and that must be done before entering cold water. (…) The technique consists of 3-4 cycles. A cycle involves a continuous breath of the maximum inhale-exhale relaxed type (30-40 times) followed by a cycle of retention-inhalation (apnea, as long as possible), followed by a maximum exhale. After a few seconds of pause, the second cycle begins. There are some experts who say that breathing has an effect as important as exposure to cold, so it is very important. Take hot-cold showers. Start with warm water and, after a few minutes, gradually lower the temperature until it reaches the limit of what is bearable. Increase your cold water exposure time each week. Do between 3 and 5 rounds for each shower, for a total duration of 3-5 minutes of exposure to cold water; Immerse yourself in an ice bath: add ice to the water until the temperature is between 0 and 10 ° C and stay submerged for only 30 seconds, the next week 1 minute and so on, depending on your ability to adaptation (not more than 5 minutes) ”.
Exposure to cold water is done gradually, first the hands and feet, then other parts of the body, but also progressively: 30 seconds, 1 min, etc.
Risks for people with chronic conditions
People with chronic conditions have a number of risks and should talk to their doctor first: “If you have any chronic conditions, talk to your doctor first, as immersion in cold water, if done improperly (suddenly), can affect your blood pressure. , heart rate and circulation, can cause heart problems; Ideally, you should have an observer by your side; Make sure you warm up when you finish the session; body temperature may continue to drop even after getting out of the water, increasing the risk of hypothermia, so keep immersions short <5 minutes; although you can gradually increase your cold tolerance, there is no therapeutic reason to stay in cold water for more than a few minutes ", says Alexandru Mischie.
Alexandru Mischie is head of the Interventional Cardiology Department, Montluçon Hospital in France, a member of the Collège National des Cardiologues Hospitaliers, and head of the Tele-Cardiology Working Group of the International Society of Tele-Medicine and eHealth.
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