The Chilling Truth: ice baths for diabetes
Melissa Sbaraglia, PhD, Accredited Exercise Physiologist
Ice baths and winter swimming are gaining popularity, especially on social media, where many people share their experiences and tout the benefits.
These practices are known for their potential to reduce muscle soreness and aid in recovery after exercise. However, for people with diabetes, using ice baths or winter swimming can have both good and bad effects.
What is an ice bath?
An ice bath is when you sit or immerse yourself in very cold water, usually around 10-15°C. People use ice baths to help their muscles recover after exercise or to reduce swelling and soreness. The cold water tightens your blood vessels and helps your body recover faster. Although ice baths can be uncomfortable at first because the water is so cold, many believe they help speed up recovery.
What is winter swimming?
Winter swimming involves swimming in cold water during the winter months. Like ice baths, this activity exposes your body to very cold temperatures. Winter swimming is popular in some cultures for its potential health benefits, such as improving circulation and boosting the immune system. However, it also poses similar risks as ice baths, particularly for people with health conditions like diabetes.
The benefits
1. Better blood flow
Cold water can make your blood vessels tighten and then widen, which can help improve blood flow. This is important for people with diabetes who often have circulation problems. Research shows that cold water can help blood vessels work better.
2. Less inflammation
Ice baths and winter swimming can reduce swelling and inflammation. Since people with diabetes often have chronic inflammation, these activities might help manage it. Research shows that cold water immersion can lower muscle soreness and inflammation, potentially benefiting people with diabetes too.
3. Faster recovery
If you exercise regularly, ice baths or winter swimming can help your muscles recover faster. This means less soreness and tiredness, allowing you to stick to your exercise routine. Regular exercise is important for controlling blood sugar and overall health. While cold water recovery is known to aid athletes, more research is needed to understand the benefits for people with diabetes.
4. Better insulin sensitivity
Some studies suggest that cold exposure, like in ice baths or winter swimming, may improve how your body responds to insulin. This could help people with diabetes control their blood sugar levels better. Although more research is needed, early findings are promising.
5. Mental health benefits
Cold water exposure, through ice baths or winter swimming, can also boost mental health. It can improve mood, reduce stress, and increase mental clarity. The shock of cold water triggers the release of endorphins, which are natural mood lifters. Many people report feeling more alert and happier after a session.
The risks
1. Risk of hypothermia
People with diabetes might not feel the cold as well because of nerve damage. This makes them more likely to get too cold or even hypothermia in an ice bath or during winter swimming. People with diabetes need to be careful because they can’t always tell when they’re getting too cold.
2. Stress on the heart
Ice baths and winter swimming can quickly raise your heart rate and blood pressure, putting stress on your heart. This reaction can be especially risky for individuals with underlying heart conditions like hypertension (high blood pressure) or arrhythmias (irregular heartbeats), which are more common for people with diabetes.
When you get into cold water, your body reacts quickly. Your blood vessels tighten, and your heart starts beating faster to keep you warm. This natural response helps your body maintain its core temperature but can be hard on your heart.
For people with diabetes, who may have heart conditions, this can be dangerous because rapid temperature changes can make your heart work harder. Research also suggests that the heart's stress response in people with diabetes may not be as adaptable compared to people without diabetes.
Many people with diabetes take medications for high blood pressure which can affect how the body responds to cold. Diabetes medications, especially those affecting heart rate and blood pressure, can change how the body responds to cold. This means people with diabetes on these medications should be particularly cautious with ice baths, as their body’s reaction to cold stress may be unpredictable.
3. Skin and tissue damage
Cold exposure can hurt your skin and tissues, especially if you have diabetes and your skin is already sensitive. Frostbite may be a risk if you have reduced blood flow in your feet or hands. Use of ice baths or winter swimming without protecting your skin or checking how long you’re in the cold can cause harm.
The cautious verdict
Ice baths and winter swimming are becoming popular on social media for their potential benefits, like better blood flow, less inflammation, faster recovery, better insulin sensitivity, and mental health improvements. However, they also come with risks like hypothermia, heart stress and skin damage. More research is needed to understand the effects on cold exposure in people with diabetes. It's important to talk to your doctor before trying these activities to make sure they are safe for you.
By Dr Melissa Sbaraglia, Accredited Exercise Physiologist
Melissa facilitates the Beat It program, an 8-week exercise program designed to empower those living with diabetes to take charge of their health and wellbeing. Beyond the gym, Melissa speaks at public events and writes articles for media publications to raise awareness about the importance of physical activity in diabetes management. Melissa enjoys spending time outdoors, hiking in the countryside, lifting weights, and supporting the Essendon Bombers.
