Is there a merit to more cold exposures than 11 minutes a week?
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Cold exposure for durations longer than 11 minutes per week does appear to have merits, particularly in building resilience, mental toughness, and health benefits. Here's what trusted experts have shared:
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explains that the main benefit of cold exposure is building resilience and mental toughness, increasing catecholamines for mood and focus, and potentially assisting in reducing addictive behaviors. Deliberate cold exposure leads to long-lasting increases in dopamine which can last for several hours, promoting a positive neurochemical environment without significantly increasing cortisol, hence creating eustress rather than distress 1 2 3.
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highlights metabolic adaptations such as increased activation of brown fat and improved capillary function in the skin, resulting in better cold tolerance. Additionally, cold exposure can enhance insulin sensitivity and metabolism, reduce blood pressure, and improve heart rate. These changes create better glucose balance and can potentially prevent lifestyle-related diseases 4.
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discusses how cold exposure methods like water immersion or cryotherapy can increase norepinephrine and dopamine production in the body, affecting mood, cognitive ability, energy, and attention. The longer the cold exposure, the more robust the norepinephrine response, suggesting prolonged exposure may have a stronger effect. In studies, even short exposures resulted in significant physiological changes 5 6.
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For immediate effects and those experienced over time, it helps to recognize and push past comfort thresholds (which are referred to as "walls" in the context of cold exposure training) to build more resilience and mental toughness 7.
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Long-lasting positive effects, including mental health improvements from increased catecholamine levels, and metabolic benefits, such as improving glucose and insulin balance, have been observed. Reductions in waist circumference and abdominal fat have been found in men but not in women in some studies, indicating there might be gender-specific responses to cold exposure 1 2.
Therefore, beyond the threshold of 11 minutes per week, extending cold exposure sessions safely can lead to significant benefits in terms of mental resilience, metabolic health, and overall well-being. However, these benefits are contingent on the cold exposure being practiced carefully and safely.
RELATED QUESTIONS-
What’s the difference between epinephrine and norepinephrine?
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Epinephrine (adrenaline) and norepinephrine (noradrenaline) are both catecholamines with distinct roles:
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Epinephrine boosts energy and activates the immune system, preparing the body for quick action. High levels can make one feel agitated, unable to shut down thinking, and ready to move, while very low levels result in less physical and mental energy. Epinephrine is produced from dopamine and has direct effects on our baseline energy levels and readiness state, as well as our immune system 1.
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Norepinephrine primarily heightens alertness and attention, playing a key role in the stress response and in mental alertness. It is often co-released with epinephrine and they work together to increase levels of agitation, focus, and the ability to move. Norepinephrine release from certain areas of the brain stem builds up gradually as we exert effort and eventually leads to quitting when a threshold is exceeded 2 3.
While both hormones are related and can be co-released, affecting similar systems including our metabolism and alertness, norepinephrine is associated more specifically with attention and the brain's response to challenging situations, whereas epinephrine relates to immediate energy availability and immune activation. Both can be involved in the body's response to stress and can help in tuning cognitive attention and mood 1 2 4.
RELATED QUESTIONS-
Define catecholamine.
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Catecholamines are a category of molecules that include neurotransmitters and hormones such as dopamine, epinephrine (also known as adrenaline), and norepinephrine (also known as noradrenaline). They are produced by the adrenal glands and certain neurons and play critical roles in the body's response to stress or physical activity. Catecholamines help to mobilize the brain and body for action, affecting physiological processes like heart rate, blood pressure, glucose metabolism, and the stress response. They are also involved in emotions and the regulation of mood 1 2.
RELATED QUESTIONSTell me more about other hormones related to epinephrine and norepinephrine
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Epinephrine and norepinephrine are both part of a larger network of hormonal and neuromodulatory systems that interact in complex ways. Aside from these catecholamines, other related hormones include cortisol, dopamine, and serotonin, each with its unique function but often acting in synchronous ways within the body:
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Cortisol is another stress hormone that, like epinephrine and norepinephrine, helps to regulate energy levels in response to stress. However, cortisol is released from a different part of the adrenal glands, known as the adrenal cortex, and has a longer timescale of action compared to the almost instantaneous effects of catecholamines 1 2.
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Dopamine is a neuromodulator related to epinephrine and norepinephrine. It tends to be elevated in the first hours after waking and plays a role in promoting an alert and focused state. It is also a precursor to epinephrine, indicating the close relationship between these molecules 3 4.
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Serotonin is yet another neuromodulator that contributes to feelings of contentment and relaxation. High levels of serotonin are associated with satiety and can make a person amotivated, whereas low levels can lead to agitation and stress 4.
It's important to note that these hormones and neuromodulators can influence a vast array of bodily functions, including metabolism, immune response, mood, alertness, and stress management. The interactions between them are complex and finely tuned to help the body and brain respond to both internal and external demands.
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