Cryotherapy
Cold Therapy
More Effective Muscle-Building than Steroids!
Improved Recovery Resulting in Increased Strength Building
> "in the next six weeks he went from doing 180 pull-ups total to over 620" (Stanford researchers' cooling glove 'better than steroids,' August 30, 2012, by Max Mcclure, http://medicalxpress.com/news/2012-08-stanford-cooling-glove-steroids.html#jCp and Stanford Researchers' Cooling Glove Boosts Exercise Recovery, published on Aug 28, 2012 by StanfordUniversity, http://www.youtube.com/watch?v=e8J6ov48rG0&feature=player_embedded)
The Iceman - Wim Hof Method
http://www.youtube.com/watch?v=1N_9HZRVl-g www.icemanwimhof.com/english
Wim calls his method "Hard Nature." It involves cold therapy and other techniques.
Ray Cronise at TEDMED 2010 on Cold Therapy
http://www.youtube.com/watch?v=UrQ_ldCwKUQ
Ex-NASA scientist found that cold therapy helped him to lose body fat.
Multiple Sclerosis (MS) assistance a byproduct of NASA research
Dr. Gary M. Levin, MD
http://www.drgarysmultiplesclerosiscure.org/Blog/multiple-sclerosis-assistance.html
Cold therapy via a NASA cooling vest invention provides benefits to MS patients.
Study: Scientists Find a Way to Trigger Fat-Burning Fat
By Alice Park, May 11, 2010
http://www.time.com/time/health/article/0,8599,1987987,00.html
Cold showers
Posted 14 Mar 2010
By Todd Becker
http://gettingstronger.org/2010/03/cold-showers
"I find that cold showers are great for the mood. Not only are they physically invigorating, they make you feel alive, vital and ready to take on the day. They stimulate thinking early in the morning. I also believe that they have the effect of slightly raising blood glucose very quickly — by perhaps 10 mg/dl, and thereby have an appetite suppressing effect. Generally, this rise in blood glucose is relatively short in duration, but that’s good enough to prime the pump and get the day started. This effect of cold showers works well with my practice of skipping breakfast most days and often fasting until dinner.
These effects are apparent with the first cold shower. If you continue the practice for several weeks, you’ll find the psychological benefits are even greater. First and foremost, cold showers appear to have improved my stress tolerance, by buffering emotional reactions. What I mean by this is that bad news, surprises, arguments, or events that would have previously caused a brief surge in adrenaline or an emotional flush, no longer have that effect, or at most have a very attenuated effect."
Whole Body Cryotherapy (WBC)
Effects of whole-body cryotherapy (-110 °C) on proprioception and indices of muscle damage
Costello et al
http://onlinelibrary.wiley.com/doi/10.1111/j.1600-0838.2011.01292.x/abstract
"WBC, administered 24 h after eccentric exercise, is ineffective in alleviating muscle soreness or enhancing muscle force recovery. The results of this study also indicate no increased risk of proprioceptive-related injury following WBC."
Arch Phys Med Rehabil. 2012 Jul 28. [Epub ahead of print]
Effects of whole-body cryotherapy in the management of adhesive capsulitis of the shoulder.Ma SY, Je HD, Jeong JH, Kim HY, Kim HD.
http://www.ncbi.nlm.nih.gov/pubmed/22850489
"There is significant improvement with the addition of WBC to treatment interventions in this sample of patients."
Ray Cronise on Cold Therapy
http://www.marksdailyapple.com/forum/thread50560-11.html
"As mild cold stress continues (at least as Wim Hof and I teach) you'll see greater peripheral circulation, greater sensation of well-being (CFS/depression relief), and better sleep."
Getting cold is the hot new trend
By STEVE DORFMAN
Palm Beach Post Staff Writer
Posted: 11:52 a.m. Monday, Jan. 3, 2011
http://www.palmbeachpost.com/health/getting-cold-is-the-hot-new-trend-1160195.html
> [Tim Ferriss and Ray Cronise acribe] to the theory that, by gradually exposing one's body to increasingly colder temperatures, you can increase your metabolism - and, thus, calories burned - exponentially.
> Cronise claimed that he lost 30 pounds in just six weeks by exposing his body to cold in an assortment of ways. Cronise explained in his presentation, "I treated my body like a thermostat to see if I could run up the 'utility bill' and get the 'furnace' (i.e., his metabolism) running at full blast."
> Livestrong.com refers to the increased metabolic effects of exposure to the cold in the acronym "NEAT": non-exercise activity thermogenesis.
> The U.S. military also has long known of the metabolic effects of extreme cold weather; it studied the topic extensively in the 1950s. That's why it has prescribed an additional 10 to 40 percent more calories to the daily intake of soldiers stationed in extremely cold climates.
The New Eye On BAT
On January 18, 2012
Ray Cronise
http://hypothermics.com/2012/01/the-new-eye-on-batd/
> The "pathways that are responsible for longevity through caloric restriction also are affected by mild cold stress. These systems respond to biological stress of starvation and cold, like a muscle responds to the stress of weight training, by creating a more resilient biology."
> David Agus discusses in his book, The End of Illness, "the role of inflammation in aging. He even gives an example of ... one of his “all-star” cancer patients. Diagnosed with prostate cancer at the age of nearly 80, he decided to make a life changes that include swimming every day. He is now almost 90 and doing incredible."
Thermogenesis challenges the adipostat hypothesis for body-weight control
http://journals.cambridge.org/action/displayAbstract?fromPage=online&aid=6406172
The conclusion from this study:
Data have been presented that imply that the adipostat hypothesis does not adequately predict the outcome when thermogenesis is altered. Indeed, our conclusions are that decreased thermogenesis may in itself be causative of obesity; correspondingly, ‘induced’ thermogenesis counteracts obesity (even without dietary intervention). Thus, activation of thermogenesis is an anti-obesity tool irrespective of whether it is accomplished by artificial uncoupling, exercise, shivering, or recruitment and activation of brown adipose tissue. The latter would seem to be the more physiological, and the more comfortable, of these means of promoting thermogenesis.
Heat Therapy
REALLY?
The Claim: Sitting in a Sauna Can Relieve Cold Symptoms
By ANAHAD O’CONNOR
Published: February 2, 2009
http://www.nytimes.com/2009/02/03/health/03real.html
There is evidence sauna use might reduce or prevent cold symptoms.
Ann Med. 1990;22(4):225-7.
Regular sauna bathing and the incidence of common colds.
Ernst E, Pecho E, Wirz P, Saradeth T.
http://www.nytimes.com/2009/02/03/health/03real.html
Fortschr Med. 1990 Oct 30;108(31):586-8.
[Hardening against the common cold--is it possible?].
[Article in German]
Ernst E.
http://www.ncbi.nlm.nih.gov/pubmed/2258128?ordinalpos=1&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_DefaultReportPanel.Pubmed_RVDocSum
J Clin Hypertens (Greenwich). 2012 Aug;14(8):553-560. doi: 10.1111/j.1751-7176.2012.00637.x. Epub 2012 May 3.
Effects of Sauna Alone and Postexercise Sauna Baths on Blood Pressure and Hemodynamic Variables in Patients With Untreated Hypertension.
Gayda M, Paillard F, Sosner P, Juneau M, Garzon M, Gonzalez M, Bélanger M, Nigam A.
http://www.ncbi.nlm.nih.gov/pubmed/22863164
"Exercise and sauna had positive effects on 24-hour systolic and mean blood pressure in patients with untreated hypertension. Exercise and sauna and sauna alone reduce total vascular resistance, with positive effects lasting up to 120 minutes after heat exposure."
Int J Cardiol. 2012 Jan 12. [Epub ahead of print]
Repeated sauna therapy improves myocardial perfusion in patients with chronically occluded coronary artery-related ischemia.
Sobajima M, Nozawa T, Ihori H, Shida T, Ohori T, Suzuki T, Matsuki A, Yasumura S, Inoue H.
http://www.ncbi.nlm.nih.gov/pubmed/22244482
J Psychopharmacol. 2009 Jun;23(4):392-400. Epub 2008 Dec 12.
That warm fuzzy feeling: brain serotonergic neurons and the regulation of emotion.
Lowry CA, Lightman SL, Nutt DJ.
http://www.ncbi.nlm.nih.gov/pubmed/19074539
"we explore the hypothesis that a subpopulation of serotonergic neurons are thermosensitive and form part of a thermoafferent pathway regulating physiology and behaviour. We also propose the novel hypothesis that dysregulation of this thermosensitive population of serotonergic neurons plays an important role in stress-related neuropsychiatric disorders, including anxiety and affective disorders."
Am Indian Alsk Native Ment Health Res. 2006;13(3):48-69.
The impact of the sweat lodge ceremony on dimensions of well-being.Schiff JW, Moore K.
http://www.ncbi.nlm.nih.gov/pubmed/17602408
"The results of a pilot study that measured the impact of the sweat lodge ceremony on the physical, mental, emotional, and spiritual domains of individual participants indicated that an increase in spiritual and emotional well-being of participants was directly attributable to the ceremony."
Combination Heat/Cold Therapy Treatments
J Sports Sci. 2011 Mar;29(6):591-8.
Effects of age and spa treatment on match running performance over two consecutive games in highly trained young soccer players.
Buchheit M, Horobeanu C, Mendez-Villanueva A, Simpson BM, Bourdon PC.
http://www.ncbi.nlm.nih.gov/pubmed/21337251
"The results suggest that spa treatment [combined sauna, cold water immersion, and jacuzzi spa treatment] is an effective recovery intervention for post-PHV players, while its value in pre-PHV players is questionable."
More Effective Muscle-Building than Steroids!
Improved Recovery Resulting in Increased Strength Building
> "in the next six weeks he went from doing 180 pull-ups total to over 620" (Stanford researchers' cooling glove 'better than steroids,' August 30, 2012, by Max Mcclure, http://medicalxpress.com/news/2012-08-stanford-cooling-glove-steroids.html#jCp and Stanford Researchers' Cooling Glove Boosts Exercise Recovery, published on Aug 28, 2012 by StanfordUniversity, http://www.youtube.com/watch?v=e8J6ov48rG0&feature=player_embedded)
The Iceman - Wim Hof Method
http://www.youtube.com/watch?v=1N_9HZRVl-g www.icemanwimhof.com/english
Wim calls his method "Hard Nature." It involves cold therapy and other techniques.
Ray Cronise at TEDMED 2010 on Cold Therapy
http://www.youtube.com/watch?v=UrQ_ldCwKUQ
Ex-NASA scientist found that cold therapy helped him to lose body fat.
Multiple Sclerosis (MS) assistance a byproduct of NASA research
Dr. Gary M. Levin, MD
http://www.drgarysmultiplesclerosiscure.org/Blog/multiple-sclerosis-assistance.html
Cold therapy via a NASA cooling vest invention provides benefits to MS patients.
Study: Scientists Find a Way to Trigger Fat-Burning Fat
By Alice Park, May 11, 2010
http://www.time.com/time/health/article/0,8599,1987987,00.html
Cold showers
Posted 14 Mar 2010
By Todd Becker
http://gettingstronger.org/2010/03/cold-showers
"I find that cold showers are great for the mood. Not only are they physically invigorating, they make you feel alive, vital and ready to take on the day. They stimulate thinking early in the morning. I also believe that they have the effect of slightly raising blood glucose very quickly — by perhaps 10 mg/dl, and thereby have an appetite suppressing effect. Generally, this rise in blood glucose is relatively short in duration, but that’s good enough to prime the pump and get the day started. This effect of cold showers works well with my practice of skipping breakfast most days and often fasting until dinner.
These effects are apparent with the first cold shower. If you continue the practice for several weeks, you’ll find the psychological benefits are even greater. First and foremost, cold showers appear to have improved my stress tolerance, by buffering emotional reactions. What I mean by this is that bad news, surprises, arguments, or events that would have previously caused a brief surge in adrenaline or an emotional flush, no longer have that effect, or at most have a very attenuated effect."
Whole Body Cryotherapy (WBC)
Effects of whole-body cryotherapy (-110 °C) on proprioception and indices of muscle damage
Costello et al
http://onlinelibrary.wiley.com/doi/10.1111/j.1600-0838.2011.01292.x/abstract
"WBC, administered 24 h after eccentric exercise, is ineffective in alleviating muscle soreness or enhancing muscle force recovery. The results of this study also indicate no increased risk of proprioceptive-related injury following WBC."
Arch Phys Med Rehabil. 2012 Jul 28. [Epub ahead of print]
Effects of whole-body cryotherapy in the management of adhesive capsulitis of the shoulder.Ma SY, Je HD, Jeong JH, Kim HY, Kim HD.
http://www.ncbi.nlm.nih.gov/pubmed/22850489
"There is significant improvement with the addition of WBC to treatment interventions in this sample of patients."
Ray Cronise on Cold Therapy
http://www.marksdailyapple.com/forum/thread50560-11.html
"As mild cold stress continues (at least as Wim Hof and I teach) you'll see greater peripheral circulation, greater sensation of well-being (CFS/depression relief), and better sleep."
Getting cold is the hot new trend
By STEVE DORFMAN
Palm Beach Post Staff Writer
Posted: 11:52 a.m. Monday, Jan. 3, 2011
http://www.palmbeachpost.com/health/getting-cold-is-the-hot-new-trend-1160195.html
> [Tim Ferriss and Ray Cronise acribe] to the theory that, by gradually exposing one's body to increasingly colder temperatures, you can increase your metabolism - and, thus, calories burned - exponentially.
> Cronise claimed that he lost 30 pounds in just six weeks by exposing his body to cold in an assortment of ways. Cronise explained in his presentation, "I treated my body like a thermostat to see if I could run up the 'utility bill' and get the 'furnace' (i.e., his metabolism) running at full blast."
> Livestrong.com refers to the increased metabolic effects of exposure to the cold in the acronym "NEAT": non-exercise activity thermogenesis.
> The U.S. military also has long known of the metabolic effects of extreme cold weather; it studied the topic extensively in the 1950s. That's why it has prescribed an additional 10 to 40 percent more calories to the daily intake of soldiers stationed in extremely cold climates.
The New Eye On BAT
On January 18, 2012
Ray Cronise
http://hypothermics.com/2012/01/the-new-eye-on-batd/
> The "pathways that are responsible for longevity through caloric restriction also are affected by mild cold stress. These systems respond to biological stress of starvation and cold, like a muscle responds to the stress of weight training, by creating a more resilient biology."
> David Agus discusses in his book, The End of Illness, "the role of inflammation in aging. He even gives an example of ... one of his “all-star” cancer patients. Diagnosed with prostate cancer at the age of nearly 80, he decided to make a life changes that include swimming every day. He is now almost 90 and doing incredible."
Thermogenesis challenges the adipostat hypothesis for body-weight control
http://journals.cambridge.org/action/displayAbstract?fromPage=online&aid=6406172
The conclusion from this study:
Data have been presented that imply that the adipostat hypothesis does not adequately predict the outcome when thermogenesis is altered. Indeed, our conclusions are that decreased thermogenesis may in itself be causative of obesity; correspondingly, ‘induced’ thermogenesis counteracts obesity (even without dietary intervention). Thus, activation of thermogenesis is an anti-obesity tool irrespective of whether it is accomplished by artificial uncoupling, exercise, shivering, or recruitment and activation of brown adipose tissue. The latter would seem to be the more physiological, and the more comfortable, of these means of promoting thermogenesis.
Heat Therapy
REALLY?
The Claim: Sitting in a Sauna Can Relieve Cold Symptoms
By ANAHAD O’CONNOR
Published: February 2, 2009
http://www.nytimes.com/2009/02/03/health/03real.html
There is evidence sauna use might reduce or prevent cold symptoms.
Ann Med. 1990;22(4):225-7.
Regular sauna bathing and the incidence of common colds.
Ernst E, Pecho E, Wirz P, Saradeth T.
http://www.nytimes.com/2009/02/03/health/03real.html
Fortschr Med. 1990 Oct 30;108(31):586-8.
[Hardening against the common cold--is it possible?].
[Article in German]
Ernst E.
http://www.ncbi.nlm.nih.gov/pubmed/2258128?ordinalpos=1&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_DefaultReportPanel.Pubmed_RVDocSum
J Clin Hypertens (Greenwich). 2012 Aug;14(8):553-560. doi: 10.1111/j.1751-7176.2012.00637.x. Epub 2012 May 3.
Effects of Sauna Alone and Postexercise Sauna Baths on Blood Pressure and Hemodynamic Variables in Patients With Untreated Hypertension.
Gayda M, Paillard F, Sosner P, Juneau M, Garzon M, Gonzalez M, Bélanger M, Nigam A.
http://www.ncbi.nlm.nih.gov/pubmed/22863164
"Exercise and sauna had positive effects on 24-hour systolic and mean blood pressure in patients with untreated hypertension. Exercise and sauna and sauna alone reduce total vascular resistance, with positive effects lasting up to 120 minutes after heat exposure."
Int J Cardiol. 2012 Jan 12. [Epub ahead of print]
Repeated sauna therapy improves myocardial perfusion in patients with chronically occluded coronary artery-related ischemia.
Sobajima M, Nozawa T, Ihori H, Shida T, Ohori T, Suzuki T, Matsuki A, Yasumura S, Inoue H.
http://www.ncbi.nlm.nih.gov/pubmed/22244482
J Psychopharmacol. 2009 Jun;23(4):392-400. Epub 2008 Dec 12.
That warm fuzzy feeling: brain serotonergic neurons and the regulation of emotion.
Lowry CA, Lightman SL, Nutt DJ.
http://www.ncbi.nlm.nih.gov/pubmed/19074539
"we explore the hypothesis that a subpopulation of serotonergic neurons are thermosensitive and form part of a thermoafferent pathway regulating physiology and behaviour. We also propose the novel hypothesis that dysregulation of this thermosensitive population of serotonergic neurons plays an important role in stress-related neuropsychiatric disorders, including anxiety and affective disorders."
Am Indian Alsk Native Ment Health Res. 2006;13(3):48-69.
The impact of the sweat lodge ceremony on dimensions of well-being.Schiff JW, Moore K.
http://www.ncbi.nlm.nih.gov/pubmed/17602408
"The results of a pilot study that measured the impact of the sweat lodge ceremony on the physical, mental, emotional, and spiritual domains of individual participants indicated that an increase in spiritual and emotional well-being of participants was directly attributable to the ceremony."
Combination Heat/Cold Therapy Treatments
J Sports Sci. 2011 Mar;29(6):591-8.
Effects of age and spa treatment on match running performance over two consecutive games in highly trained young soccer players.
Buchheit M, Horobeanu C, Mendez-Villanueva A, Simpson BM, Bourdon PC.
http://www.ncbi.nlm.nih.gov/pubmed/21337251
"The results suggest that spa treatment [combined sauna, cold water immersion, and jacuzzi spa treatment] is an effective recovery intervention for post-PHV players, while its value in pre-PHV players is questionable."