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by Tony Gjokaj October 17, 2021 2 min read
Recently, I have been experimenting with cold showers when I am feeling down, or need an extra kick.
It has been very helpful.
For years, there hasn't been much research done on hydrotherapy... until more recently.
While hot and cold temperatures have been used for treatment, cold exposure has been shown to help with depression, providing a therapeutic effect.
In this post, we are going to explore cold exposure and its impacts on depression.
Let's dive in!
Research has shown that lowering temperature exposure to our brain actually has neuroprotective effects.
Our brains typically produce inflammatory cytokines that cause inflammation.
Too many of these cytokines can contribute to the development of depression.
And cold exposure can lead to the reduction of inflammation.
So essentially, exposing our skin to cold water can have a positive impact on our mental health.
Cold water exposure can provide a hormetic response, where small bouts of "pain" can bring about positive adaptations.
While swimming in cold water may suck at first, some of us may find that with prolonged period of time, it may provide us some pleasure.
In a research cold exposure study, researchers showed that blood dopamine concentrations increased 250% by submerging yourself in 57 degrees fahrenheit water for about an hour. In addition, norepinephrine concentrations increased by 530%.
Other studies have also shown elevations in dopamine, norepinephrine, and even serotonin concentrations. These regulate pleasure, mood, motivation, appetite, sleep, and alertness.
Essentially, cold exposure can elicit positive mental health responses.
While cold exposure isn't an immediate fix to depression, it can be a great tool to use in your arsenal as a way to jumpstart your day, or even as a preparation before your workout.
The following recommendations should help you with cold exposure:
For more on cold exposure, I would recommend listening to the Huberman Lab Podcast episode with Dr. Craig Heller here.
What's really nice about cold exposure is that we all have access to it at home. If you want to take it to another level, I suggest having a membership to a cryotherapy place.
I plan on getting one to a local cryotherapy place I have around here!
I want to thank you all for reading this!
If you have any questions or comments, feel free to email us or direct messaging us on Instagram.
Until next time, Mood Lifter!
Tony is the Owner of Reforged. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help millions exercise their way out of depression and anxiety.
by Tony Gjokaj July 26, 2024 3 min read
When it comes to building impressive arms, the triceps often steal the show.
Not only do they make up a significant portion of your upper arm mass, but strong triceps also enhance your overall pressing power.
In this blog, we’ll dive into five of the most effective triceps exercises that can help you build strength, improve muscle definition, and achieve balanced arm development.
Whether you're aiming to bulk up or just add some extra detail to your arms, these exercises will set you on the right path.
Let's dive in!
by Tony Gjokaj July 26, 2024 4 min read
Building impressive biceps is a common goal for many fitness enthusiasts, but with countless exercises out there, it's tough to know which ones are truly effective.
In this blog, we'll break down the five best exercises for targeting your biceps, explaining why each one works and providing tips to maximize your gains.
Whether you're a beginner or a seasoned lifter, these exercises will help you sculpt stronger, more defined arms.
Let's dive in!
by Tony Gjokaj July 26, 2024 4 min read
When it comes to building a strong and balanced lower body, the hamstrings are often the unsung heroes.
These muscles play a crucial role in various movements, from running and jumping to lifting and bending.
Despite their importance, hamstring training can sometimes be overlooked or misunderstood.
This guide aims to shed light on the anatomy and function of the hamstrings, provide effective training strategies, and highlight the top exercises to help you maximize your hamstring development.
Whether you're experienced or just starting your fitness journey, understanding how to properly train your hamstrings can enhance your overall strength, performance, and injury prevention.
Let's dive into the best exercises and tips to make your hamstring workouts more effective and efficient.