Some science says ice baths can improve mood and relieve joint pain. Ice baths have been touted as a way to soothe sore muscles and joint pain, both for athletes and for those living with autoimmune disorders like rheumatoid arthritis and fibromyalgia.
Heat therapy relaxes stiff joints and muscles; whereas, cold therapy numbs acute pain and reduces inflammation. Switching between heat and cold therapy can help reduce certain types of pain.
During colder seasons, the symptoms of fibromyalgia can worsen. This may not be the case for everyone, as some are unbothered during winter while others experience more pain than usual. If you are one of those who experiences pain during colder weather, here are some tips to help alleviate symptoms.
Circulation and Muscle Soreness
One of the most well-known benefits of cold showers is their ability to boost circulation and reduce inflammation. When you plunge into a body of water, it causes your blood vessels to constrict.
Physical and emotional stress are the most common triggers of fibromyalgia flares. Other triggers include lack of sleep, weather changes, and hormone imbalances.
Biofeedback, deep breathing, meditation, self-hypnosis, or even just distracting yourself with a good book or some soothing music can help take your mind off the pain and make coping with a flare more manageable, say experts at the National Fibromyalgia Association.
After 30 days of cold showers, most individuals report feeling more alert, having more energy, having healthier skin and hair, improved mental health and resilience, improved circulation, and more.
A cold shower — even just for a few minutes — can work as cold therapy to help you heal, recover and generally feel good, especially after exercise.
The central nervous system (brain, spinal cord and nerves) transmits information all over your body through a network of specialised cells. Changes in the way this system works may explain why fibromyalgia results in constant feelings of, and extreme sensitivity to, pain.
A fibromyalgia attack is also known as a flare-up. An attack can come on suddenly and cause mild to severe pain. These attacks may cause aching, burning, throbbing, or stabbing.
People with fibromyalgia should generally avoid activities that involve fast, sudden movements and high impact activities, such as running and jumping, although some people may progress to this level of activity.
Magnesium
Not only is it credited with keeping the heart, kidneys and bones strong, it also helps us avoid muscle spasms, weakness and back pain, Dr. Teitelbaum says. Women with fibromyalgia may be deficient in magnesium, studies suggest. And magnesium may help relieve fibro pain and other symptoms.
If you're sick, pregnant, or have a heart or lung condition, it's best to avoid cold showers until you consult a healthcare provider to determine if they're safe for you.
In a clinical trial, researchers found that taking a cold shower for up to five minutes once or twice daily can help relieve symptoms of depression. Cold showers can also help clear your mind and combat overwhelm by decreasing your heart rate.
Try to remain in the cold shower for at least one minute the first day; work your way up to 5 minutes. You can take your time getting to 5. You might try just one minute for several days in a row before you step up to 2 and such. Keep working until you get to 5.
Cold exposure helps boost metabolism and fat burning, but the effects of a cold shower are minimal. Sure, a cold shower might help you burn a few more extra calories and keep you more alert, but it is not a long term, effective solution for weight loss.
Taking cold showers for a week may improve blood circulation, energy, immunity, and skin health, while reducing muscle soreness and inflammation.
Other researchers believe fibromyalgia is caused by a lack of deep sleep. It is during stage 4 sleep that muscles recover from the prior day's activity, and the body refreshes itself. Sleep studies show that as people with fibromyalgia enter stage 4 sleep, they become more aroused and stay in a lighter form of sleep.
Fibromyalgia is often triggered by an event that causes physical stress or emotional (psychological) stress. Possible triggers include: a serious injury, such as after a car accident. an infection, such as Epstein-Barr virus or Lyme disease.