The Natural Way to Improve Varicose Veins: Cold Water Swimming
Being a doctor is a fulfilling and rewarding career, and one of the great pleasures of being a doctor is the opportunity to make human connections with our patients. Recently, an increasing number of my patients have been sharing how cold water swimming has improved their health, which sparked my interest in researching the potential benefits and scientific evidence behind it.
So, what are the potential Health Benefits of Cold-water swimming? The science behind the benefits of cold water swimming is still developing, but several studies have shown promising results.
Improvements in Mental Health
One of the most notable benefits is improvement in mental health. Cold water swimming increases endorphins (hormones released by the body to reduce pain and stress) and gives you a natural high making you feel great. Scientists in Prague (2000) found in their study that cold-water immersion can boost dopamine (often known as the ‘happy hormone’) levels by almost 530%. The combined effect of these and other chemicals released in response to cold water immersion is both the immediate boost in wellbeing and a more sustained, longer-term effects on stress reduction and anti-depressive effects. The antidepressant effects are thought to be similar in magnitude to commonly prescribed antidepressant medications such as Serotonin Specific Reuptake Inhibitors (SSRI’s) or regular aerobic exercise.
Effect on Libido
Another benefit is increased libido. Whilst not a guaranteed to enhance your love life, regular cold-water emersion has been shown to boost oestrogen and testosterone levels that drive libido. Increased levels of sex hormones, along with increased dopamine levels is a potent combination to increase confidence, enhance mood and self-esteem.
Immune System
Cold water swimming has also been shown to boost the immune system. This is one of the most studied effects and effects include increases in circulating levels of white blood cell and antioxidants. A further study showed that people who are exposed to cold water immersion regularly have reductions in respiratory infections such as winter colds by up to 40%.
Pain and Inflammation
Cold water swimming has also been shown to reduce pain and inflammation. Whilst much of the evidence for reducing chronic pain is anecdotal, there have been studies that show patient reported improvement for patients living with a number of conditions including fibromyalgia and rheumatism. A study from Hong Kong found that post exercise pain and inflammation is decreased for up to 24 hours following cold water immersion.
Reduction in Stroke and Heart Attack
Another benefit is reducing the risk factors for heart attack and stroke. Cold water swimming has been shown to have positive impact on known cardiac and cerebrovascular risk factors. These effects include, lowering blood pressure, improving blood lipid profiles, reducing stress hormone and homocysteine levels. Whilst a direct link has not yet been investigated, reducing these risk factors is key goal in primary care medicine to improve patients cardiovascular health and prevent these conditions.
Reduction in type II diabetes
Lastly, cold water swimming has been shown to reduce the risk of type II diabetes. One of the most encouraging benefits that has been demonstrated in studies is to your improvements in patients’ insulin sensitivity. Reduced insulin sensitivity is the main cause of type II diabetes that has become endemic in the developed world. This could have a major impact on the nation’s health and warrants more detailed study.
Can Cold Water Swimming help varicose veins?
Individuals with varicose veins may experience exacerbation of symptoms and an increase in appearance during hot weather and physical activity. This is because the veins dilate in hot conditions to dissipate heat, and exercise causes further dilation due to muscle heat and metabolic byproducts. Cold water swimming, however, may be a beneficial exercise for improving circulation in the legs and overall health. Many patients have reported positive effects on their varicose veins, including improved appearance and relief from symptoms such as heat, swelling, itching, and discomfort. This may be due to the effects of cold water on increasing blood vessel tone and constriction. While cold water swimming may not completely eliminate or prevent the progression of varicose veins, it can provide significant symptom relief as long as it is regularly practiced.
