Cold exposure therapy is a promising new intervention for promoting brain health and preventing neurodegenerative diseases as emerging research suggests that they may also have a profound impact on brain health.
We will explore the effects of cold exposure on neurogenesis, cognitive function, and how it helps protect the brain from damage.
How Does Cold Therapy Promote Brain Health?
Cold water therapy works by releasing beneficial hormones and neurotransmitters, improving insulin sensitivity, and stimulating the production of neuroprotective molecules.
The potential benefits count physical and mental wellbeing, but for brain health some of the particularly interesting mechanisms include:
Neurogenesis: Cold water therapy increases the production of cold shock proteins and other molecules that promote the growth and survival of new neurons.
Norepinephrine Increase: Cold water therapy increases levels of norepinephrine and dopamine, two neurotransmitters that play a role in attention, motivation, and mood. Cold exposure has also been shown to improve memory and learning.
Dopamine Increase: Cold water therapy stimulates the release of dopamine, a neurotransmitter crucial for regulating mood, pleasure, and motivation
Brain protection: Cold water therapy protects the brain from damage by improving insulin sensitivity, reducing inflammation, and stimulating the production of neuroprotective hormones.
#1 Cold Water Therapy for Neurogenesis
Neurogenesis is the process of creating new neurons in the brain. It is important because it helps us learn and remember, and it may also protect against age-related losses and neurodegenerative diseases like Alzheimer's and Parkinson's [1].
Historically, it was believed that humans were incapable of generating new neurons or nervous system cells. However, recent studies have shown that humans do, in fact, have the ability to regenerate neurons and form new synaptic connections.
One of the key players in this process is a cold shock protein - called RBM3 if you want to get technical. As we also discuss in other articles, RBM3 is induced by low temperature and hypoxia, and it has been found to assist in the regeneration of synapses in the human brain. While more studies are required, indications are that cold exposure helps induce RBM3.
One study on mice exposed to extreme cold temperatures showed protection from neuronal cell death and Alzheimer’s. Conversely, reducing RBM3 worsened synapse loss and disease progression, suggesting that cold-shock pathways can be potential therapy for neurodegenerative diseases [2].
Another study mice were subjected to cold temperatures for 4 weeks around 6°C / 43°F found that cold exposure increased neurogenesis in the hippocampus, a brain region involved in memory and learning [3].
While cold exposure’s effect on neurogenesis seems quite well-established, more research is required to confirm these findings. The majority of studies have been conducted on animals and the few that have been conducted on humans have been relatively small and short-term.
#2 The Role of Norepinephrine in Brain Health
When the body is submerged in cold water, a hormone and neurotransmitter called norepinephrine is released, causing a "fight or flight" response in the nervous system. Norepinephrine is a neurotransmitter that plays a role in attention, motivation, and emotion, and may improve cognitive function and reduce symptoms of depression and anxiety.
Studies have suggested that the increase in norepinephrine levels resulting from cold exposure may have a strong correlation with improved memory, learning, and retention [4]. This finding further supports the cognitive benefits of cold water therapy and highlights its potential as a tool for enhancing cognitive function.
It is also well-recognized that norepinephrine plays a crucial role in the treatment of depression, and most antidepressants enhance neurotransmission of serotonin and norepinephrine [5, 6, 7]. Norepinephrine is particularly significant as it influences executive functions, cognition, motivation, and social relationships, which may make it superior to SSRIs, which are most often prescribed to treat depression today.
#3 The Impact of Dopamine on Brain Health
Dopamine, a neurotransmitter in the brain, plays a crucial role in cognitive health and aging. Known as the "reward molecule," dopamine is involved in motivation, arousal, reward, sex drive, motor control, and executive function.
Proper dopamine levels are essential for maintaining optimal cognitive abilities throughout life. As we age, the brain naturally undergoes changes, including alterations in dopamine production and receptor sensitivity. These changes can impact cognitive functions, leading to issues like memory decline and decreased focus.
Research suggests that imbalances in dopamine levels are associated with cognitive disorders, such as Parkinson's disease and certain types of dementia. In Parkinson's disease, the progressive degeneration of dopamine-producing neurons impairs motor functions and can also affect cognition.
Additionally, alterations in the dopamine system have been linked to age-related cognitive decline, including mild cognitive impairment, a condition that often precedes more serious cognitive disorders like Alzheimer's disease.
Cold therapy, such as ice baths, has been shown to cause a sustained release of dopamine for hours following exposure, without negatively affecting baseline levels.Research has shown that dopamine levels can increase up to 250% of baseline from exposure to cold water [8].
#4 Cold Exposure for Brain Protection and Recovery
Cold exposure has been found to have several mechanisms through which it promotes brain health. These mechanisms include improving insulin sensitivity, protecting against tau phosphorylation in the brain, and stimulating the production of neuroprotective hormones by brown fat.
Improved insulin sensitivity is one of the key benefits of cold exposure. It helps clear excess glucose from the bloodstream, improves glucose tolerance, and increases insulin sensitivity. This improvement in metabolic function can have a positive impact on brain health, as insulin resistance has been linked to neurological disorders.
Cold exposure also activates brown fat, a type of fat that is dense with mitochondria and capable of generating heat to keep the body warm. Brown fat activation helps protect against tau phosphorylation, which is one of the characteristic markers of Alzheimer's disease.
In addition, cold-acclimated individuals have improved thermoregulatory function, maintaining warmer body temperatures under cold challenges that could otherwise lead to hypothermia and subsequent brain damage.
Finally, there is growing interest in the potential of cold exposure therapy for individuals recovering from brain injuries. While further research is needed to establish specific protocols and recommendations, studies have found that cold water swimming and pre-cooling can promote stem cell activity in brain-injured rats and improve cognitive deficits associated with traumatic brain injury.
Potential Adverse Effects
It is important to note that immediately after cold exposure, there may be a temporary impairment of cognitive performance. While some studies have reported short-term reduced cognitive function immediately after cold exposure, other studies have shown improved cognitive performance over the longer term.
This discrepancy can be attributed to the hormetic dose-response to healthy stress, where the interruption of cognitive functions during rewarming is a temporary effect and not indicative of permanent injury.
Summary on Cold Therapy Brain Health
Cold exposure therapy is a promising new intervention for improving brain health. It has been shown to increase neurogenesis, norepinephrine levels, and dopamine levels, and to aid in brain damage recovery.
The potential benefits for brain health include improved learning and memory, motivation, mood, cognitive function, and reduced symptoms of depression and anxiety.
If you're ready to take the next step, check out our guide to the best cold exposure routines or our review of the best ice bath tubs currently on the market.
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