South Middlesex Times

Ice plunges, a trend gaining popularity in 2024, involve immersing oneself in cold water as a natural remedy for various ailments such as inflammation, obesity, anxiety, and depression. Social media influencers have been promoting this practice widely.

With the winter season approaching and events like polar bear plunges scheduled in Asbury Park on January 1 and Seaside Heights on February 22, Steven Malin, an associate professor at Rutgers-New Brunswick’s School of Arts and Sciences, provided insights into the benefits and drawbacks of ice plunges.

Malin noted that while it seems like a recent craze, "this has been done throughout the ages," with historical figures like Hippocrates and Thomas Jefferson documented using cold plunges. The renewed interest partly stems from studies on brown fat activation through cold exposure. However, Malin cautioned that the calorie-burning effect is minimal: "The number of calories burned range from 20 to 50."

In athletics, cold therapy has long been used to reduce inflammation from injuries. Regarding mental health benefits such as mood improvement through increased dopamine response, Malin stated that "the research on this is mixed." He emphasized the lack of randomized human trials to confirm these effects but suggested trying it under medical guidance could be beneficial.

For those considering cold plunges, Malin recommended water temperatures between 50 and 70 degrees Fahrenheit for no more than five to ten minutes. He warned against lower temperatures due to risks like hypothermia and elevated heart rates.

Individuals with cardiovascular issues should avoid cold plunges since "cold is a stressor" that can elevate stress hormones and heart rate. While stress responses occur during the activity, they may contribute to building resilience over time.

As for polar bear plunges compared to regular cold plunges, Malin explained that benefits depend on duration and frequency. Group activities might offer additional social benefits: "If you are part of a Polar Bear Club...people derive benefits from these social interactions."