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What is cryotherapy?
Cryotherapy is a treatment method that involves the use of extremely cold temperatures to treat various conditions. It can be applied in different forms, including whole body cryotherapy (WBC), where individuals enter a cryogenic chamber for a short period, usually between two to four minutes, and localized cryotherapy, which targets specific areas of the body.
The technique is based on the principle that cold temperatures can help reduce inflammation, alleviate pain, and improve recovery time by decreasing blood flow to a particular area, which can significantly reduce swelling and nerve activity. It's often used by athletes to recover faster from injuries and soreness, but it's also used for treating conditions like arthritis, atopic dermatitis, and to remove warts or other skin lesions through cryosurgery.
Cryotherapy can stimulate the body's natural healing processes, enhance circulation, and even boost the immune system. Despite its benefits, it's important to approach cryotherapy with caution, especially for individuals with certain health conditions or those who are sensitive to cold temperatures.
What is the science behind whole body cryotherapy?
The science behind Whole Body Cryotherapy (WBC) is rooted in the body's response to extreme cold temperatures. When exposed to such conditions, typically ranging between -166°F to -220°F for a short duration of about 2 to 4 minutes, the body undergoes several physiological reactions:
Vasoconstriction:
In response to the cold, blood vessels in the skin's surface and muscle tissue constrict, a process known as vasoconstriction. This reduces blood flow to areas of inflammation, can decrease swelling, and helps to reduce pain.
Reduced Inflammation:
The reduction in blood flow and skin temperature can lead to a decrease in the activity of pro-inflammatory cytokines (proteins that signal the immune system to do its work), thereby reducing inflammation throughout the body.
Endorphin Release:
The cold exposure triggers the release of endorphins, the body's natural pain inhibitors and mood elevators. This endorphin release can lead to a feeling of euphoria, similar to the "runner's high" experienced after intense exercise.
Decreased Muscle Soreness
By decreasing the temperature of damaged tissue and reducing inflammation, WBC can help in alleviating muscle soreness after workouts or injury, potentially leading to quicker recovery times.
Enhanced Circulation
After exiting the cryotherapy chamber, the body immediately works to reheat itself. This process leads to vasodilation, or the widening of blood vessels, which can improve circulation. The enhanced blood flow helps to transport nutrients and oxygen more efficiently, aiding the healing process.
Metabolic Boost
WBC can boost metabolism because the body burns calories while working to heat itself back up. Any caloric burn is likely to be modest.
What are the benefits of whole body cryotherapy?
Whole Body Cryotherapy (WBC) has been touted for a variety of benefits, particularly in the realms of health, wellness, and sports recovery.
Here's a summary of the most commonly reported benefits:
Pain Relief and Muscle Healing
WBC can help alleviate muscle pain and accelerate the healing of muscle aches and injuries by reducing inflammation and promoting blood circulation once the body returns to its normal temperature.
Reduces Inflammation
Chronic inflammation is linked to numerous health issues, including arthritis, diabetes, and depression. Cryotherapy can help decrease the body's inflammatory response, offering relief to those suffering from chronic inflammatory conditions.
Enhances Recovery from Exercise
Many athletes use WBC to recover faster from workouts, as the reduction in muscle temperature and blood flow can decrease muscle soreness after intense physical activity.
Increases Metabolic Rate
WBC can boost metabolism by forcing the body to work harder to warm up, leading to increased calorie burn. The effect might be small and not sufficient for significant weight loss doing cryo alone, but can compliment a good diet and exercise plan.
Improves Sleep
The endorphin release triggered by exposure to cold can improve mood and relaxation, potentially leading to better sleep quality.
Boosts Mood
The release of endorphins can also act as a mood booster for individuals, helping to alleviate symptoms of anxiety and depression. This psychological benefit is attributed to the body's natural response to cold exposure.
Enhanced Skin Condition
WBC can improve skin condition by reducing inflammation and stimulating collagen production, leading to healthier, more elastic skin.
Improved Immune Response
There is some evidence to suggest that regular cryotherapy sessions can enhance the immune system by increasing white blood cell count and anti-inflammatory cytokines, potentially offering better protection against diseases.
How often should I cryo?
The optimal frequency for undergoing Whole Body Cryotherapy (WBC) can vary significantly depending on individual goals, health conditions, and how one's body responds to the treatment.
For Athletic Recovery:
Athletes looking to speed up recovery from intense workouts or injuries might use WBC daily or even twice a day during particularly rigorous training periods. After achieving the desired effect, they might reduce the frequency to a few times a week.
For Chronic Conditions and Pain Management:
Individuals using WBC to manage chronic conditions such as arthritis or to alleviate chronic pain should start with an aggressive approach. Depending on severity of condition this could mean 10+ days in a row. Once initial relief is achieved, they might decrease the frequency to maintenance sessions anywhere from 1-4 times per week. Consistent use over time achieves the best results.
For General Wellness:
Those interested in WBC for overall wellness, including improved mood and reduced inflammation, might find that 1-3 sessions per week suffices.
It’s generally best to start with an intensive phase, such as daily sessions for 1-2 weeks then transitioning to a maintenance phase with less frequent sessions.
It's essential to listen to your body and adjust frequency based on how you feel. Some people may experience significant benefits from regular sessions, while others might find less frequent treatments sufficient.
What conditions, ailments, or diseases is cryo beneficial for?
Whole Body Cryotherapy (WBC) has been explored for its potential benefits in treating or alleviating symptoms of various conditions, ailments, and diseases.
Here are some conditions for which WBC has been considered potentially beneficial:
Inflammatory Conditions:
WBC can reduce systemic inflammation, making it potentially beneficial for conditions like rheumatoid arthritis, osteoarthritis, and other autoimmune inflammatory conditions.
Sports Injuries and Muscle Soreness:
Athletes often use WBC to speed up recovery from sports injuries and reduce muscle soreness after intense physical activities due to its anti-inflammatory and analgesic effects.
Chronic Pain:
Conditions characterized by chronic pain, such as fibromyalgia, might see an improvement in symptoms due to the pain-relieving effects of cryotherapy.
Skin Conditions:
Some skin conditions like psoriasis, eczema (atopic dermatitis), and acne could potentially benefit from the anti-inflammatory effects of WBC.
Mental Health Conditions
There is some evidence to suggest that WBC can improve symptoms of anxiety and depression, likely due to the release of endorphins, which can boost mood and reduce stress levels.
Recovery and Wellness:
Apart from treating specific conditions, WBC is used for general wellness and recovery, helping to reduce fatigue, improve sleep quality, and enhance overall well-being.
Neurodegenerative Disorders:
Early research suggests that the anti-inflammatory effects of WBC might offer benefits in managing symptoms of neurodegenerative disorders like multiple sclerosis, though much more research is needed in this area.