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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 April 11, 2024 3 min read
In my own journey towards weight loss, I've experienced the frustration of overcomplicating and restricting my approach.
It was a journey marked by ups and downs, filled with tons of errors along the way!
However, through these struggles, I discovered several sustainable weight loss hacks that have transformed my approach to health and fitness.
These strategies not only helped me shed unwanted pounds but also fostered a healthier relationship with food and exercise.
In this post, let's explore 9 hacks for sustainable weight loss.
Let's dive in!
by Tony Gjokaj February 21, 2024 4 min read
In the battle against depression, exercise stands as a powerful ally.
Yet, for many, the mere thought of hitting the gym or going for a run can feel daunting.
The key lies in transforming exercise from a chore into a journey.
A place where you not only become physically stronger... but mentally as well.
In this guide, we'll explore actionable strategies to enhance motivation, streamline the exercise process, and cultivate a consistent routine that amplifies its mood-boosting benefits.
Let's dive in!
by Tony Gjokaj January 25, 2024 3 min read
Did you know that our relationship with food is deeply intertwined with our psychology?
The convenience and allure of processed foods often tap into our psychological triggers, making it challenging to break free from their hold.
However, by understanding our behaviors and implementing strategic psychological practices, we can successfully reduce our reliance on processed foods.
In this blog, we'll explore five behavioral strategies that leverage psychology to foster healthier eating habits.
Let's dive in!