#CellCare Wellness | 7 Benefits of Cold Plunge and Why It Needs to Be Your Next Longevity Ritual
Welcome to Dr. Bhanote’s Weekly #CellCare Wellness Insights!
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Did You KNow?
Happy Father's Day! I hope you all take a moment to call your father or reflect on the father figures in your life. As I was sitting down to write this week’s update, I started thinking about my visits home as I prepare to travel home for a few days. When I’m home I usually use my father’s bathroom to take a shower. In the past, he has always asked, why I take such hot showers? We have a kind of bathroom with a temperature knob separate from the shower control. Now imagine someone changed that temperature on you, and you walk in expecting a warm shower but get a much hotter one instead. That’s exactly what happens to my father because I often turn up the temperature. I used to take really hot showers because I thought they were better for me and didn’t know about the benefits of cold therapy. This is why, this week, I’d love to talk to you about the benefits of cold therapy and why a cold plunge might be your next essential ritual.
7 Benefits of Cold Plunge and Why It Needs to Be Your Next Longevity Ritual
1. COLD PLUNGE Boosts Immune Function
Cold plunges can enhance your immune system by increasing the production of white blood cells and improving lymphatic circulation. This helps your body fend off infections more efficiently, keeping you healthier year-round.
2. COLD PLUNGE Improves Circulation
The cold water causes blood vessels to constrict and then dilate, enhancing overall circulation. Better blood flow means more oxygen and nutrients are delivered to your muscles and organs, improving their function and promoting overall vitality.
3. COLD PLUNGE Enhances Recovery
Athletes have long used cold plunges to reduce muscle soreness and accelerate recovery. The cold water helps to reduce inflammation and flush out lactic acid buildup from intense workouts, making it an excellent addition to any fitness routine.
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4. Reduces Inflammation
Regular cold plunges can help to lower chronic inflammation, a key factor in many health conditions, including heart disease, diabetes, and autoimmune disorders. By reducing inflammation, you’re promoting a healthier body and reducing the risk of chronic illnesses.
5. Boosts Mood and Reduces Stress
Cold water immersion stimulates the release of endorphins and norepinephrine, hormones that improve mood and reduce stress. The practice can also increase your resilience to physical and emotional stressors, making you more adaptable to life's challenges.
6. Increases Alertness
The shock of cold water can wake you up and make you more alert. It stimulates the vagus nerve, which can enhance your focus and mental clarity throughout the day, helping you stay sharp and productive.
7. Supports Weight Loss
Cold exposure activates brown fat, a type of fat tissue that burns calories to generate heat. This can help boost your metabolism and support weight loss efforts, making it a beneficial practice for those looking to shed a few pounds.
My Journey with Cold Therapy
Initially, the thought of a cold shower was honestly daunting, but I knew I had to try it before ruling it out. So, I started slowly, beginning with shorter durations of cold exposure and gradually increasing the time as my body adapted. The results were remarkable. I felt more energized, my recovery time from workouts improved, and my overall mood lifted. I began with a shower because it was already part of my daily routine. Next up for me was the cold plunge you often see on social media—the kind where you immerse yourself in a cold tub. I’ve attempted it before at my retreat in Florida. In fact, a few of us would go from the cold plunge tub right into the sauna, which was definitely one way of doing it. This year, we have the privilege of having our Platinum Partner, Therasage, provide us with their TheraFrost for the Longevity Retreat | Biohack Your Gut, Mind & Soul. I can’t think of a better place to experience a cold plunge than the warm Caribbean. Will you be joining us in the Riviera Maya?
Incorporating cold plunges into your routine, much like the practices observed in Scandinavian countries, can be a powerful way to enhance your immune function. Whether it's through a daily cold shower, a cold bath, or even winter swimming, these practices can help you build a stronger, more resilient immune system, better equipped to fight off illnesses and maintain overall health.
As you celebrate Father’s Day, perhaps think about trying something new and beneficial like a cold plunge. Just as we appreciate the wisdom and guidance from our fathers and father figures, let's also open ourselves to learning new practices that can significantly improve our health and wellbeing. Here's to embracing cold therapy and making it a transformative part of our daily rituals.
Want to learn more about how the science behind cold plunge and how it can improve your health? Head over to Cold Plunge Therapy: 7 Compelling Reasons to Try It for Stress and Inflammation Relief on the #CellCare Wellness Blog.
Weekly wellness Practice
Welcome to this week's edition of the #CellCare Ritual of the Week. This week, we’re diving into the invigorating practice of cold therapy, specifically starting with cold showers. Cold therapy is a powerful tool to boost your immune system, improve circulation, and enhance your overall wellbeing. Let’s get started on how you can incorporate this into your daily routine.
Getting Started with Cold Showers
Here’s a step-by-step guide to help you ease into the practice of cold showers:
Prepare Mentally: Begin by acknowledging the benefits and setting a positive intention for incorporating cold showers into your routine. Remember, this practice is for your overall wellbeing and cellular health.
Start Warm: Begin your shower with warm water. This will help your body relax and prepare for the temperature change.
Gradual Transition: Slowly lower the temperature of the water to a cool level. Allow your body to adjust for about 1-2 minutes. Focus on your breathing to stay calm and centered.
Cold Exposure: Gradually decrease the temperature until it is cold but bearable. Aim to stay under the cold water for 30 seconds to 1 minute initially. Focus on deep, steady breathing to help manage the shock of the cold.
Increase Duration: Over time, gradually increase the duration of the cold phase. You can add 10-15 seconds every few days until you can comfortably handle 2-3 minutes of cold water.
Consistency is Key: Make cold showers a regular part of your daily routine. Consistency will help your body adapt and maximize the benefits.
Listen to Your Body: If you feel excessively uncomfortable or lightheaded, return to a warmer temperature. It’s important to listen to your body and progress at a pace that feels right for you.
Tips for Success
Breathe Deeply: Focus on your breath to stay calm. Deep breathing can help you manage the cold and stay relaxed.
Stay Positive: Keep a positive mindset. Remind yourself of the benefits and how invigorated you’ll feel afterward.
Combine with Other Rituals: Pair your cold shower with other wellness rituals, such as a mindfulness practice or gentle stretching, to enhance the overall benefits.
Reflect on your #CellCare Questions
How did your body and mind feel before, during, and after the cold shower?
What changes did you notice in your mood and energy levels throughout the day?
How can you incorporate cold therapy into your routine consistently?
Commit to starting your day with a cold shower for the next week. Begin with the gradual transition method and track your progress. Note any changes in your mood, energy levels, and overall wellbeing.
Embrace this refreshing ritual and feel the revitalizing effects of cold therapy on your body and mind. Remember, every small #CellCare step towards wellness is a victory. Enjoy your journey towards optimal health and wellbeing!
Dr. Bhanote’s Insights: the power of managing stress
Navigating the path to optimal wellbeing involves more than just physical practices; it requires a mindful approach to managing your thoughts and emotions. We are not expected to know how to do everything perfectly from the start, but embracing a mindset of continuous learning and stepping out of our comfort zones is key.
Recently, I had the opportunity to speak on the Holistic Holiday at Sea Vegan Cruise, where my friends and I decided to take advantage of a unique experience: cold therapy in an ice room. As we stood outside the ice room, we were filled with apprehension. The thought of stepping into such extreme cold was daunting, and none of us felt fully prepared for what was to come.
However, we knew this was an opportunity to practice what we preach—embracing new experiences and managing our minds. As we entered the ice room, the cold immediately hit us, and our initial reaction was one of shock. Our bums were cold and icy, and for a moment, we doubted whether we could endure it.
But we reminded ourselves that our mindset would make all the difference. We focused on our breathing, encouraged each other, and embraced the discomfort as a temporary challenge. To our surprise, we made it through the experience. Afterward, we returned to the warmth of the sauna, feeling a sense of accomplishment and camaraderie.
This experience was a powerful reminder of how our mindset can help us overcome challenges. Here are some insights on managing your mind:
Embrace Learning: Understand that you don't need to know everything from the start. Every day is an opportunity to learn something new and grow. Be patient with yourself and allow space for learning and mistakes.
Step Out of Your Comfort Zone: Growth happens when you challenge yourself. Whether it's trying cold therapy or adopting a new wellness practice, stepping out of your comfort zone can lead to incredible personal growth.
Focus on the Present: When faced with a challenge, focus on your breath and stay present. This helps manage anxiety and keeps your mind from wandering into negative territory.
Encourage Yourself and Others: Positive self-talk and encouragement from friends can make a significant difference. Surround yourself with supportive people who uplift you and believe in your abilities.
Celebrate Small Victories: Every small step you take towards managing your mind and improving your wellbeing is a victory. Celebrate these moments, no matter how small they may seem.
Remember, managing your mind is a continuous journey. It requires practice, patience, and a willingness to embrace new experiences. By stepping out of your comfort zone and maintaining a positive mindset, you can overcome challenges and achieve a state of holistic wellbeing.
Forever Young Essentials
I'm excited to share our Platinum Partner, Therasage, for the Longevity Retreat | Biohack Your Gut, Mind & Soul and an opportunity to try Cold Plunge in a tropical getaway. Let me introduce you to TheraFrost, the only cold plunge in the world that leverages the power of triple-patented Structured Water technology to enhance the impact of cold plunges on every cell within the body. The TheraFrost cold plunge; is the most advanced portable cold plunge tub with a unique cooling system that ozonates your water for purity. Through water restructuring, the TheraFrost ensures optimal benefit and is designed to help reduce muscle inflammation, stimulate circulation, reduce pain, and more. Use my code XODRB and join us as we cold plunge as a WELLKULÅ community.
ReLax & Recharge Destinations
One of the places I want to introduce you to if you find yourself in Montreal this summer is Bota Bota. This unique destination is literally a boat turned into an amazing relaxation haven, floating on the serene waters of the Old Port of Montreal. Bota Bota offers a comprehensive thermal experience with saunas, steam baths, cold baths, and relaxation terraces. It’s an experience not to be missed.
At Bota Bota, "floating" is the key word. It’s time to think about yourself and your body, the vessel that experiences different emotions and adventures every day. The water circuit at Bota Bota repairs and soothes, giving your body and mind infinite tenderness.
The thermal experience at Bota Bota begins with heat. Instead of starting in hot baths, it starts in the dry sauna or steam bath for 10-15 minutes. The dry sauna helps muscles relax and relieves pain. The heat makes you sweat, which helps get rid of toxins and calms both your body and mind.
Next is the cold step, which lasts 15-60 seconds. You can take a quick dip in a cold bath or use the cold showers if you prefer. This step is short but very beneficial. It speeds up your heartbeat, tightens your pores, and boosts the production of white blood cells and endorphins. The cold combined with the heat wakes up your senses and relieves aches.
Finally, you get to relax for 20-30 minutes. This stage takes place in relaxation areas with sun loungers, beanbags, and hammocks. After the hot and cold treatments, it’s time to let your heart rate settle in a calm environment, letting your body and mind unwind.
What I love about Bota Bota is the perfect blend of therapies. You get both the heat and cold treatments followed by ultimate relaxation. It’s a holistic experience that revitalizes your entire being. If you find yourself in Montreal this summer, make sure to visit Bota Bota. It’s an extraordinary place that offers a unique and deeply relaxing experience. Enjoy the journey and embrace the serenity that Bota Bota provides.
#CellCare in Action
Have you tried our delicious Breakfast Smoothies with Dates and Cinnamon yet? Joan from our community recently gave it a try, and she can't stop raving about it! This smoothie is a perfect example of how a simple change can satisfy your sweet cravings without spiking your insulin levels.
Dates and cinnamon are the stars of this smoothie, bringing not only sweetness but also incredible health benefits. Dates are naturally sweet and full of fiber, which helps to slow the absorption of sugar into your bloodstream. Cinnamon, on the other hand, is known for its anti-inflammatory properties and its ability to help regulate blood sugar levels.
Here's why you should give this smoothie a try:
Satisfies Sweet Cravings: The natural sweetness from dates makes this smoothie a perfect treat when you're craving something sweet.
Balances Blood Sugar: Unlike many sugary snacks, this smoothie won't cause a spike in your insulin levels. The fiber in dates and the blood sugar-regulating properties of cinnamon keep your levels steady.
Anti-Inflammatory Benefits: Both dates and cinnamon have anti-inflammatory properties that support overall health.
Easy and Quick: It’s simple to make and perfect for a quick breakfast or a healthy snack.
What are you making in your kitchen? We would love to share your #CellCare story.
Explore My Articles: #CellCare Insights
Upcoming Events
Longevity Retreat | Riviera Maya | March 27 to April 1, 2025
Are you ready to take your wellness journey to the next level? Spots are filling up quickly for my upcoming retreat, and if you want to get the room of your choice, I encourage you to register early. Once we are full, you will have to wait until next year. Don’t miss out on this once-in-a-lifetime event: Longevity Retreat, Biohack Your Gut, Mind & Soul at the House of AiA.
Over five transformative nights, immerse yourself in ancient wisdom and cutting-edge strategies designed to enhance gut health and promote longevity. This retreat offers a unique blend of holistic practices and innovative health insights, ensuring a deeply enriching experience.
What to Expect:
Ancient Wisdom & Modern Strategies: Learn powerful techniques to improve your gut health and overall wellbeing.
Meditation & Breathwork: Connect with yourself and others through guided meditation sessions and breathwork practices.
Immersive Experiences: Engage in a variety of activities designed to rejuvenate your mind, body, and spirit.
Intimate Setting: With space limited you’ll receive personalized attention and have the opportunity to form meaningful connections with like-minded individuals.
This intimate retreat promises personalized attention and impactful experiences. Don’t miss your chance to be part of this unique journey toward optimal health and wellbeing.
Save your spot here to ensure you don’t miss out on this extraordinary opportunity. Join us and transform your wellbeing in an inspiring, supportive environment.
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Have we connected?
From Reflection to Intention | #CellCaRE lifestyle
As you celebrate Father’s Day, consider trying something new and beneficial, like a cold plunge. Just as we value the wisdom and guidance from our fathers and father figures, let's also be open to learning new practices that can significantly improve our health and wellbeing. Embracing cold therapy can be a transformative addition to our daily rituals.
Remember, every small step you take towards nurturing your mind, body, and spirit is a victory. Whether it's trying a new smoothie recipe, immersing yourself in cold therapy, or booking a transformative retreat, each action brings you closer to your optimal state of wellbeing.
Let this week be a reminder that you hold the power to transform your health through mindful choices and consistent practices. Embrace the journey, step out of your comfort zone, and celebrate the progress you make, no matter how small. Stay inspired, stay committed, and continue to prioritize your wellness. Your journey to a vibrant and healthy life is a beautiful adventure.
NEXT WEEKS #CELLCARE WELLNESS SNEAK PEAK
Next week, we'll explore the journey of how and why I transitioned to a plant-based lifestyle. I'll share the challenges I faced, the mistakes I made, and how I learned to embrace the process. Stay tuned for more #CellCare wellness tips to help you transform mindless habits into intentional rituals!
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References:
Tipton MJ, Golden FS, Higenbottam C, Mekjavic IB, Eglin CM. Temperature dependence of habituation of the initial responses to cold-water immersion. Eur J Appl Physiol Occup Physiol. 1998 Aug;78(3):253-7.
Wesołowski R, Mila-Kierzenkowska C, Pawłowska M, Szewczyk-Golec K, Saletnik Ł, Sutkowy P, Woźniak A. The Influence of Winter Swimming on Oxidative Stress Indicators in the Blood of Healthy Males. Metabolites. 2023 Jan 17;13(2):143.
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by Dr. Monisha Bhanote
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