什么是冷跌，好处是合法的吗？

在整个社交媒体中，寒冷的崩溃正在瞬间。例如，在Instagram上，#ColdPlunge有近100,000个结果，从而提出了从重新利用的胸部冷冻机到在冰腐蚀的湖泊中切下的孔的图像。人们只穿着泳衣和鬼脸，将自己降到冰冷的水中，并伪装成益处肌肉恢复,心脏健康还有更多 - 尽管看起来像是海军密封训练的艰苦时刻。

But the real question is: Does cold plunging actually work?

The answer seems to be: It depends on how you use it. Here's a look at what cold plunging entails, what the research says and why experts suggest you dip cautiously if you're considering giving it a try.

Just as the name implies, cold plunging involves submerging your body in cold water for a short period of time, usually between 30 seconds to a few minutes, says罗伯特·塞加尔（Robert Segal），医学博士, board-certified cardiologist and founder of曼哈顿心脏病学在纽约市。

水温通常在华氏50至60度之间（10至15摄氏度）。有专门的冷点盆或游泳池或游泳池旨在达到和维持该温度，但是有些人选择在天然冷水中游泳（例如寒冷的海洋，湖泊或河流），或者创建自己的冷水沉浸池，结合在一起水和冰。

Segal博士说，冷跌的潜在好处包括精神和身体上的提升，有些人比其他人有更多的证据。

他告诉Livestrong.com：“我们知道，已经证明暴露于寒冷的寒冷，例如浸入冷水中，可以减轻体内的炎症，这可以帮助进行关节疼痛和肌肉修复。”

There's also some evidence it could improve mental clarity, Dr. Segal says. That's because endorphins (hormones that reduce your perception of pain and improve your mood) like dopamine (a chemical released in your brain that makes you feel good) are produced at a higher rate after submersion in cold water. That may also helpreduce stress and anxiety。

Segal博士说：“讨论的其他好处包括改善的循环和更好的免疫功能。”“但是，重要的是要注意，如果做得不好，冷坠落也可能是危险的。”

Part of the difficulty with determining the efficacy of cold plunging is thelimited number of studiesthat have been done on the practice, saysCarol Mack，DPT，CSCS，一名物理治疗师以及成立的力量和条件专家CLE Sports PT & Performance在克利夫兰。

"At this point, there is very minimal research to support the benefits of cold plunging," she tells LIVESTRONG.com. "For example, there's one study that many people use to support cold plunging, but that has a very small sample size and the control group wasn't matched well to the plunging participants, so it's hard to draw an accurate comparison and provide a definitive answer."

That study, published October 2021 inCell Reports, had 15 participants and looked at the effect of winter swimming. The control group had 50 percent more体内脂肪than the swimmers, and the experiment wasn't about the effects of a few cold plunges — those in the swim group did that exercise regularly, about two to three times per week for at least two years.

More of a concern than potential ineffectiveness are the possible negative effects of cold plunging on the cardiovascular system, Dr. Segal says. According to some research, he says, cold plunging can actually增加your risk for certain issues.

该做法与以下几个相关：

1. Increased blood pressure:Dr. Segal says the body's natural response to cold water is to constrict blood vessels, which can增加blood pressure。这可能会给心脏带来额外的压力，尤其是在现有心血管疾病的人中。
2. Heart arrhythmia trigger:冷水沉浸的震惊有时会促使心律异常Segal博士说，尤其是在患有心脏病的人中。
3. 心率降低：Although blood pressure might rise, heart rate can slow down in some people, Dr. Segal says. This effect, called bradycardia, is generally not harmful but can be dangerous in those with underlying heart conditions.
4. Hypothermia:长时间暴露于冷水会导致您的身体core temperature to drop，导致体温过低。这对您的心血管系统很危险，因为如果不立即解决，它可能会导致心力衰竭。

"It's recommended that individuals consult with a medical professional before trying cold plunging, and start with shorter exposure time to avoid hypothermia and other negative side effects," Dr. Segal says.

如果您认为自己喜欢的活动是一项活动，请随时将旧的胸部冷冻机拖到院子里，在农场供应店购买新的库存坦克，或者去您家附近的寒冷的水域。只需确保遵循此建议以保持安全：

1. 首先获得医生的批准：如果您患有心脏病或任何其他健康问题，可能会受到寒冷的影响，请与您的医生交谈。
2. Bring a buddy:This is an additional safety measure, Dr. Segal says, in case you feel any unexpected effects such as weakness or dizziness.
3. Warm up slowly:麦克说，在您下跌后逐渐重新加热您的身体，以使您的神经系统和心脏有些适应温度的变化。换句话说，不要直接从冷水池中跳入热水淋浴或其他热环境。

Segal博士说，还有其他一些策略可以帮助行使康复并提供其他健康益处，他们经常背后有更多证据。

"One major example is冷淋浴, which can provide benefits such as increased circulation, improved immune function and reduced inflammation," he says. "Another is cryotherapy, a treatment that involves exposing the body to extreme cold temperatures for a short period."

There are also the tried-and-true cold-therapy devices for targeted treatment, he adds, such as theHyperice line of products。These include ice packs and cold-therapy machines, along with compression wraps, which all help to减少炎症。