Can cold exposure reduce aging and increase longevity?
Everyone wants to live a long and healthy life, but it can be difficult to know how to do so. However, you can do several simple things to improve your chances of living a long and healthy life. Reducing stress, getting enough sleep, eating a good diet, not overeating, exercising your body, and avoiding poisons such as tobacco and alcohol can all help you look younger and live longer. It's also crucial to laugh frequently and spend time with friends and family!
Reducing stress in your life is one of the most significant things you can do for your health. Stress may have a wide range of harmful impacts on your health, including increasing your susceptibility to sickness. Stress and worry raise the chances of acquiring and dying from cancer or heart disease. Unfortunately, this risk is elevated much more in otherwise healthy males. So, how do you deal with stress? Cold exposure, whether from swimming in cold water, taking a cold shower, or soaking in an ice bath, has been demonstrated to help reduce tension, anxiety, and even depression. When you expose your body to cold conditions, your blood vessels constrict, causing your heart rate to elevate. This boosts blood flow and causes your body to release dopamine and noradrenaline, chemicals that function as natural painkillers, enhance your mood, and reduce stress, anxiety, and sadness.
Getting plenty of sleep
Sleep is also critical for healthy health and longevity. Sleep deprivation has been linked to an increased risk of dying at a younger age. When you sleep, your body not only rests, but also repairs, regenerates, and recharges. This occurs during slow-wave sleep, a type of deep sleep. Cold exposure has been found to improve slow-wave sleep by increasing the amount of melatonin generated in the brain.
Moving on a regular basis
Another essential aspect of good health is exercise. Regular exercise lowers your risk of heart disease, stroke, obesity, type 2 diabetes, and various other chronic illnesses. It has been found that as little as fifteen minutes of moderate-intensity movement on most days of the week will increase your life expectancy. Why not make that activity a daily cold-water swim? Cold exposure on a regular basis enhances the number and health of mitochondria in your cells. Mitochondria are the parts of the cell that produce energy, allowing you to work out more effectively. Furthermore, more mitochondria in white body fat convert it to brown fat, which aids in calorie burning. Improved levels of brown fat have also been linked to increased lifespan in studies.
Limiting alcohol intake
It is also critical to minimize your alcohol consumption. Too much alcohol may harm your liver, heart, brain, and pancreas and increase your risk of some cancers. A modest amount of alcohol, on the other hand, has been proven to be helpful to health and lifespan. This is due to a process known as hormesis, in which a tiny bit of stress can strengthen the body as it adapts to the stressor, making it better able to handle and survive the stressor. Cold exposure is another type of hormesis that makes our cells more durable, allowing them to age slower and live longer.
We are more likely to battle sickness and illness and live a longer, healthier life if we have a robust immune system. Cold exposure reduces cortisol while increasing white blood cells, which fight infections and viruses in our bodies.
Reduce oxidative stress
Oxidative stress is a significant cause of aging. People who swim in cold water on a daily basis have reduced oxidative stress in their bodies, which helps their cells, tissues, and organs age more slowly. However, while cold exposure induces oxidative stress during the many processes of attempting to maintain average body temperature, this is an adaptive process over time. To reap all of the benefits, it is necessary to take cold showers, ice baths, or swim in cold water on a regular basis. Another example of hormesis is this adaption.
Autophagy, which means “eating self,” is the body's mechanism of getting rid of damaged cells or cell elements by breaking them down and recycling them so that the body may work more efficiently and age more slowly. Furthermore, autophagy may have a role in lifespan and resistance to age-related disorders, which is why cold exposure can promote autophagy. Cold exposure, in particular, increases autophagy, which aids in maintaining healthy mitochondria in brown fat, which, as previously explained, provides energy and keeps us youthful and energetic.
Don't underestimate the value of laughing! Laughter, like cold exposure, causes endorphins to be released, which improve mood, relieve pain, decrease stress, strengthen immunity, keep you looking young, and extend longevity. You may wonder what this has to do with exposure to the cold. We've already explored the stress-relieving effects of cold showers, but laughing loudly while taking one is a terrific way to distract yourself from the icy sensation. I know that sounds like a flimsy connection, but don't dismiss it until you've tried it!
Finally, happiness helps us live longer lives, and you will be quite delighted when you observe the effect of cold exposure on your skin. Cold water increases blood flow, making your skin appear younger. You'll be getting enough sleep, so you won't have any black bags under your eyes, which make us seem older. Stress will be minimized, resulting in fewer worry wrinkles. Because our skin reflects our internal health, the advantages of hormesis, autophagy and increased immunity will all contribute to a healthy glow.
While there are several strategies to slow the aging process and live a long and healthy life, exposure to cold, whether in the form of cold showers or cold water swimming, boosts your chances of living a longer, healthier life. Just keep in mind that it must be done on a regular basis.
- Mediterranean Diet, Lifestyle Factors, and 10-Year Mortality in Elderly European Men and Women https://jamanetwork.com/journals/jama/fullarticle/199485
- Dietary Restriction, Growth Factors and Aging: from yeast to humans https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3607354/
- Smoking and All-Cause Mortality in Older People https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1182214
- Social networks, host resistance, and mortality: a nine-year follow-up study of Alameda County residents https://pubmed.ncbi.nlm.nih.gov/425958/
- Anxiety predicted premature all-cause and cardiovascular death in a 10-year follow-up of middle-aged women https://pubmed.ncbi.nlm.nih.gov/19013760/
- Phobic Anxiety and Increased Risk of Mortality in Coronary Heart Disease https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2939149/
- Perceived stress and cause-specific mortality among men and women: results from a prospective cohort study https://academic.oup.com/aje/article/168/5/481/92689
- Human physiological responses to immersion into water of different temperatures http://bit.ly/3EuIJt6
- Sleep Duration and All-Cause Mortality: A Systematic Review and Meta-Analysis of Prospective Studies https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2864873/
- Slow Wave Sleep: Does it Matter? https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2824210/
- Association of Melatonin Production with Seasonal Changes, Low Temperature, and Immuno-Responses in Hamsters https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6017911/
- Benefits of exercise https://www.nhs.uk/live-well/exercise/exercise-health-benefits/
- The minimum amount of physical activity for reduced mortality and extended life expectancy: a prospective cohort study https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(11)60749-6/fulltext
- The effects of exercise and cold exposure on mitochondrial biogenesis in skeletal muscle and white adipose tissue https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5545200/
- Combating aging—does increased brown adipose tissue activity confer longevity? https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6702504/
- Alcohol's Effects on the Body https://www.niaaa.nih.gov/alcohols-effects-health/alcohols-effects-body
- Alcohol dosing and total mortality in men and women: an updated meta-analysis of 34 prospective studies https://pubmed.ncbi.nlm.nih.gov/17159008/
- Hormesis in aging https://sureshrattan.com/wp-content/uploads/2015/11/RattanHormesisARR08.pdf
- Eukaryotic response to hypothermia in relation to integrated stress responses https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7591648/
- Effects of long-term whole-body cold exposures on plasma concentrations of ACTH, beta-endorphin, cortisol, catecholamines and cytokines in healthy females. https://web.archive.org/web/20190222070658id_/http://pdfs.semanticscholar.org/3559/24275c0178ebf419287d87c1f90be68bc589.pdf
- The immune system of cold exposed and cold-adapted humans https://www.researchgate.net/publication/14280976_Immune_system_of_cold_exposed_an_cold_adapted_humans.
- Oxidative stress, aging, and diseases https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5927356/
- Could human cold adaptation decrease the risk of cardiovascular disease? https://www.sciencedirect.com/science/article/abs/pii/S0306456515300668
- Improved antioxidative protection in winter swimmers https://academic.oup.com/qjmed/article/92/4/193/1586500
- Autophagy: What You Need to Know https://www.healthline.com/health/autophagy
- Chronic cold exposure induces autophagy to promote fatty acid oxidation, mitochondrial turnover, and thermogenesis in brown adipose tissue https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8134067/
- Happy People Live Longer: Subjective Well-Being Contributes to Health and Longevity https://pdodds.w3.uvm.edu/teaching/courses/2009-08UVM-300/docs/others/2011/diener2011a.pdf
The post Can Exposure To Cold Prevent Aging And Improve Longevity? appeared first on https://gqcentral.co.uk