Post exercise ice water immersion: Is it a form of active recovery?

The untapped potential of cold water therapy as part of a lifestyle intervention for promoting healthy aging

Healthy aging is a crucial goal in aging societies of the western world, with various lifestyle strategies being employed to achieve it. Among these strategies, hydrotherapy stands out for its potential to promote cardiovascular and mental health. Cold water therapy, a hydrotherapy technique, has emerged as a lifestyle strategy with the potential capacity to evoke a wide array of health benefits. This review aims to synthesize the extensive body of research surrounding cold water therapy and its beneficial effects on various health systems as well as the underlying biological mechanisms driving these benefits. We conducted a search for interventional and observational cohort studies from MEDLINE and EMBASE up to July 2024. Deliberate exposure of the body to cold water results in distinct physiological responses that may be linked to several health benefits. Evidence, primarily from small interventional studies, suggests that cold water therapy positively impacts cardiometabolic risk factors, stimulates brown adipose tissue and promotes energy expenditure-potentially reducing the risk of cardiometabolic diseases. It also triggers the release of stress hormones, catecholamines and endorphins, enhancing alertness and elevating mood, which may alleviate mental health conditions. Cold water therapy also reduces inflammation, boosts the immune system, promotes sleep and enhances recovery following exercise. The optimal duration and temperature needed to derive maximal benefits is uncertain but current evidence suggests that short-term exposure and lower temperatures may be more beneficial. Overall, cold water therapy presents a potential lifestyle strategy to enhancing physical and mental well-being, promoting healthy aging and extending the healthspan, but definitive interventional evidence is warranted.

Blood Morphological and Biochemical Indicator Characteristics in Men Performing Different Physical Activities in the Cold-A Preliminary Report

This descriptive study determined whether winter swimming (WS) and outdoor amateur running (RUN) affect blood morphological and biochemical indicators in men during midseason winter swimming from November to April. There were three groups of participants, with 10 male amateurs each: RUN + WS, WS, and control. The research was performed in the middle of the winter swimming season of 2020/2021. This time period was chosen in consideration of the respondents' adaptation to winter conditions. The study involved only 10 male amateurs in each study group owing to COVID-19 pandemic restrictions, which confined people to their homes. In the RUN + WS group compared with the WS group, significant decreases in the mean corpuscular hemoglobin concentration (within standard limits) (p = 0.04) and platelet distribution width (p = 0.006) were observed, with a significant increase in the red blood cell distribution width (p = 0.008) (within standard limits). The renal function, as expressed by the estimated glomerular filtration rate, was higher in the RUN + WS group (p = 0.02) (within standard limits) compared with the WS group, and the uric acid concentration was reduced (p = 0.01). In the RUN + WS group compared with the control group, significant decreases in the leukocyte count (p = 0.02) (within standard limits), monocyte count (p = 0.04) (within standard limits), and platelet distribution width (p = 0.005) were reported. The remaining indicators presented a p-value > 0.05. The two investigated forms of physical activity had no negative effect on blood morphological or biochemical indicators in male amateurs during the winter swimming midseason.

The multifaceted benefits of passive heat therapies for extending the healthspan: A comprehensive review with a focus on Finnish sauna

Passive heat therapy is characterized by exposure to a high environmental temperature for a brief period. There are several types of passive heat therapy which include hot tubs, Waon therapy, hydrotherapy, sanarium, steam baths, infrared saunas and Finnish saunas. The most commonly used and widely studied till date are the Finnish saunas, which are characterized by high temperatures (ranging from 80-100°C) and dry air with relative humidity varying from 10-20%. The goal of this review is to provide a summary of the current evidence on the impact of passive heat therapies particularly Finnish saunas on various health outcomes, while acknowledging the potential of these therapies to contribute to the extension of healthspan, based on their demonstrated health benefits and disease prevention capabilities. The Finnish saunas have the most consistent and robust evidence regarding health benefits and they have been shown to decrease the risk of health outcomes such as hypertension, cardiovascular disease, thromboembolism, dementia, and respiratory conditions; may improve the severity of musculoskeletal disorders, COVID-19, headache and flu, while also improving mental well-being, sleep, and longevity. Finnish saunas may also augment the beneficial effects of other protective lifestyle factors such as physical activity. The beneficial effects of passive heat therapies may be linked to their anti-inflammatory, cytoprotective and anti-oxidant properties and synergistic effects on neuroendocrine, circulatory, cardiovascular and immune function. Passive heat therapies, notably Finnish saunas, are emerging as potentially powerful and holistic strategies to promoting health and extending the healthspan in all populations.

Apps for Smart Groundwater Monitoring and Assessments: A Case Study of Regideso Catchment in Kimbanseke

There are various groundwater data bases and scanty/sketchy groundwater monitoring and information systems. Groundwater monitoring has been difficult in the Southern African region, particularly, the Democratic Republic of Congo (DRC), for the water administrative authorities. Water clients do not submit the required compulsory critical data for effective monitoring of water use. This, combined with the absence of limits to boreholes dug by permit holders to the water authorities, has led to challenges in decision-making and groundwater conservation. In this mixed method research, using an Android telephone, well data (water levels) and climatic related information such as precipitation were assembled and sent to a composed store through a sort code/USSD/Instrument free line in texts (SMS). This is proficient through a 3G/GSM/GPRS module that is part of the sensor equipment to be used for this procedure. Once in the store, requests were used to recuperate data in the required design. Additionally, a cloud framework at the point where a long-lasting file was followed up. Although the experimentation is still on-going for the case of the Kimbanseke catchment in DRC, the preliminary findings are that the Kimbanseke catchment has a fluctuating abstraction rate resulting from no clear monitoring mechanism, and that research on the development of an application and/or MS Excel© monitoring spreadsheet, using the scores, and ranking of the factors, is necessary. Therefore, a study was carried out with the aim of creating an analysis application for groundwater sustainability in the Kimbanseke catchment. An application for monitoring and evaluation of the groundwater level should be considered so that the sustainable yield is routinely adjusted for the Kimbanseke catchment.

Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence

Sauna bathing, an activity that has been a tradition in Finland for thousands of years and mainly used for the purposes of pleasure and relaxation, is becoming increasingly popular in many other populations. Emerging evidence suggests that beyond its use for pleasure, sauna bathing may be linked to several health benefits, which include reduction in the risk of vascular diseases such as high blood pressure, cardiovascular disease, and neurocognitive diseases; nonvascular conditions such as pulmonary diseases; mortality; as well as amelioration of conditions such as arthritis, headache, and flu. The beneficial effects of sauna bathing on these outcomes have been linked to its effect on circulatory, cardiovascular, and immune functions. It has been postulated that regular sauna bathing may improve cardiovascular function via improved endothelium-dependent dilatation, reduced arterial stiffness, modulation of the autonomic nervous system, beneficial changes in circulating lipid profiles, and lowering of systemic blood pressure. This review summarizes the available epidemiological, experimental, and interventional evidence linking Finnish sauna bathing and its effects on cardiovascular outcomes and other disease conditions on the basis of a comprehensive search for observational studies, randomized controlled trials, and non-randomized controlled trials from MEDLINE and EMBASE from their inception until February 24, 2018. An overview of the postulated biological mechanisms underlying the associations between sauna bathing and its health benefits, areas of outstanding uncertainty, and implications for clinical practice is also provided.

Predictors for the development of temporomandibular disorders in scuba divers

The aim was to determine predictors for the development of complaints of temporomandibular disorders (TMD) in a large sample of Dutch scuba divers who were free of any TMD complaints before they started diving actively. Five-hundred and thirty-six scuba divers (mean ± SD age = 40.4 ± 11.9 years; 34.1% women) completed a specifically developed questionnaire, either online or on paper. Stepwise forward logistic regression analysis was performed to predict the presence of TMD pain, with several potential risk factors as predictors. Four hundred and eighty-five of the 536 respondents were free of any TMD pain before they started diving actively. In this sample, TMD pain was present in 214 persons (44.1%). Four predictors contributed significantly to the presence of TMD pain, viz., clenching (OR = 2.466), warm water (OR = 1.685), biting on the mouthpiece (OR = 1.598), and the quality rating of the mouthpiece (OR = 0.887, that is, a higher rating means a smaller odds of having TMD pain). TMD pain is a common complaint among scuba divers who were free of such complaints before they started diving actively. Clenching, biting on the mouthpiece, and a low rating of the mouthpiece are predictors for the presence of TMD pain in scuba divers, while diving in cold water serves as a protective factor for TMD pain.

Effect of wearing compression stockings on recovery after mild exercise-induced muscle damage

BACKGROUND

Compression garments are increasingly popular in long-distance running events where they are used to limit cumulative fatigue and symptoms associated with mild exercise-induced muscle damage (EIMD). However, the effective benefits remain unclear.

OBJECTIVE

This study examined the effect of wearing compression stockings (CS) on EIMD indicators. Compression was applied during or after simulated trail races performed at competition pace in experienced off-road runners.

METHODS

Eleven highly trained male runners participated in 3 simulated trail races (15.6 km: uphill section 6.6 km, average gradient 13%, and downhill section 9.0 km, average gradient -9%) in a randomized crossover trial. The effect of wearing CS while running or during recovery was tested and compared with a control condition (ie, run and recovery without CS; non- CS). Indicators of muscle function, muscle damage (creatine kinase; CK), inflammation (interleukin-6; IL-6), and perceived muscle soreness were recorded at baseline (1 h before warm-up) and 1, 24, and 48 h after the run.

RESULTS

Perceived muscle soreness was likely to be lower when participants wore CS during trail running compared with the control condition (1 h postrun, 82% chance; 24 h postrun, 80% chance). A likely or possibly beneficial effect of wearing CS during running was also found for isometric peak torque at 1 h postrun (70% chance) and 24 h postrun (60% chance) and throughout the recovery period on countermovement jump, compared with non-CS. Possible, trivial, or unclear differences were observed for CK and IL-6 between all conditions.

CONCLUSION

Wearing CS during simulated trail races mainly affects perceived leg soreness and muscle function. These benefits are visible very shortly after the start of the recovery period.