With temperatures sinking and some flurries spotted, we’ve reached the time of year when cozying up inside becomes second nature. But what if spending a few more moments outdoors has more to offer than our shivers might suggest? Believe me, I’m in favor of staying snug — I write to you from beneath an electric blanket where I lie encased in sherpa-lined cabin socks. New England winters have made a cold weather enthusiast out of me, though, and if you aren’t keen on it yourself, I hope I can warm you up to the idea.
Some quick housekeeping: this piece references medical studies, but the following info is not medical advice! Medical researchers of cold exposure caution people to be diligent about monitoring their bodies’ limits. Extreme cold is dangerous! Insufficient clothing coverage can cause frostbite and hypothermia, and the sudden shock of cold to the body can lead to fainting. Cold weather clothing may seem like it will reduce potential benefits, but it preserves core temperature. Your body is still working hard to manage the drastic change, and the benefits are not sacrificed. Layer your clothing and, especially if you’re swimming in the cold, do not go alone or without supplies to warm back up afterward!
Now, what’s the deal with getting out in the cold? While most medical studies address the dangers of extreme cold, researchers over the last century have observed potential positives. Outside the scientific community, various cultures have promoted cold exposure for thousands of years. (Rabbit hole suggestion: check out the Edwin Smith papyrus, featuring cold exposure therapies dating back to 3500 BCE.) With that, I offer you five potential benefits of getting out in the cold:
Reducing inflammation
It’s likely you’ve experienced an injury where an ice pack was offered as a remedy for swelling and pain relief. Why not give it the all-over approach? A 2021 study in Lithuania found that short-term cold water immersion generated the release of cortisol, epinephrine, and norepinephrine. These three hormones then boost the circulation of white blood cells. This slows production of inflammation-causing cytokines, or protein messengers within the immune system. Studies on similar effects are small and limited in the body types involved, but if you haven’t yet tried to freeze away your aches, it could be worth a try!
Alleviating anxiety and improving mood
Have you ever been encouraged to hold an ice cube to ease oncoming anxiety? While the trick may work for some, cold weather fans have found that whole-body immersion creates a stronger effect. Cold plungers in particular often describe a dip in icy waters as meditative and requiring of their focus on the present moment. A walk outside or a cold shower won’t address the root causes of anxiety or panic attacks. However, anecdotal evidence suggests that cold provides a “reset,” or a sensation to draw us away from anxiety symptoms.
Managing stress
This perk is also backed by more qualitative data than precise physiological measurements. Even still, cold exposure can activate the parasympathetic nervous system. This system regulates bodily functions after instances of stress, such as heart rate and blood pressure. A frigid swim may not make all your troubles go away, but it could help you feel less overwhelmed in confronting challenges ahead.
Lower risk of insect-borne illness
This one is a delightful bonus, but a bonus nonetheless! Below 50º Fahrenheit, mosquitoes become far less active, and at sub-40º the same becomes true for ticks. While you’ll still need to cover up to maintain a safe body temperature on that winter hike, you can be free of your Lyme and triple-E worries!
Community
While visiting Ireland last month, I met a spirited group in Galway: swimmers who rise early each day in November for a dip in the chilly Atlantic Ocean. Organized annually by university students, Coldvember is both a fundraiser and community event. They aim to promote the benefits of cold-water swimming and connection as the daylight dwindles and warm weather wanes. Every morning at the Blackrock Diving Tower, they’re forming comhluadar (koh-LOO-der) — or “togetherness.” Swimmers of all ages dress for a daily theme and enjoy warm drinks from local cafés. Though we’re still exploring physical effects of the cold, there’s no denying the boost we receive from being silly and looking out for each other. If there are any outdoor activities you already enjoy, look for groups who keep them up in the winter!
The rewards of getting out in the cold aren’t a 100% guarantee, but folks will brave it again and again to revel in the chill. Even if you give cold exposure a shot and it doesn’t feel like your cup of (iced) tea, you can still reap the cozy bonus of warming up after! •
Jess is a Providence-based linguist and arts educator who probably wishes it was about five degrees colder right now.
