De oermens werd dagelijks aan hitte en koude blootgesteld. Overdag was het heet, terwijl het ’s avonds koud was. Deze temperatuurswisselingen hebben een positieve invloed op de thermoreguleringscapaciteit van het lichaam (regulatie van lichaamstemperatuur). Tegenwoordig zijn veel mensen niet meer in staat om goed te thermoreguleren. Veel mensen hebben het vaak koud. Door het lichaam regelmatig aan kortdurende hitte en koude bloot te stellen, verbetert de thermoregulatiecapaciteit van het lichaam. Daarnaast heeft het tal van andere gezondheidsvoordelen. Hieronder lees je welke. Ook lees je hoe je koude als therapie kunt inzetten.
Gezondheidseffecten die in verband zijn gebracht met het nemen van een koud bad:
Gezondheidseffecten die in verband zijn gebracht met koud douchen:
Gezondheidseffecten die in verband zijn gebracht met cryotherapie (blootstelling aan temperaturen onder -100 graden Celsius, 2-3 minuten):
Koud bad en koude douche:
− Duur per sessie: langzaam opbouwen naar 3 minuten.26
− | Temperatuur: onder de 19 graden.27 |
− | Aantal sessies: 1-2x daags.28 |
−
| Moment van de dag: niet later dan 20.00 uur ’s avonds, omdat de stress van de blootstelling aan koude mogelijk je nachtrust negatief kan beïnvloeden. Als je ’s ochtends moe bent en niet fris en helder wakker wordt is het aan te raden om je ’s ochtends direct na opstaan aan koude bloot te stellen. De stressreactie zorgt ervoor dat je direct wakker bent en energie hebt. Door direct na het opstaan een koud bad of een koude douche te nemen creëer je een cortisol awakening response (CAR). |
− Duur per sessie: 1-3 minuten.
− Temperatuur: -60 tot -160 graden Celsius.
− Aantal sessies: 1x per dag, in totaal 10-20 sessies aaneengesloten (m.u.v. weekend).
Contra-indicaties
Hart- en vaatziekten. Bespreek met arts of koudetherapie verantwoord is.
Bronnen
1. Mooventhan, A., & Nivethitha, L. (2014). Scientific evidence-based effects of hydrotherapy on various systems of the body. North American journal of medical sciences, 6(5), 199.
2. Ruiz, J. R., Martinez-Tellez, B., Sanchez-Delgado, G., Osuna-Prieto, F. J., Rensen, P. C., & Boon, M. R. (2018). Role of human brown fat in obesity, metabolism and cardiovascular disease: strategies to turn up the heat. Progress in cardiovascular diseases.
3. Huttunen, P., Kokko, L., & Ylijukuri, V. (2004). Winter swimming improves general well-being. International Journal of Circumpolar Health, 63(2), 140–144.
4. Huttunen, P., Kokko, L., & Ylijukuri, V. (2004). Winter swimming improves general well-being. International Journal of Circumpolar Health, 63(2), 140–144.
5. Huttunen, P., Kokko, L., & Ylijukuri, V. (2004). Winter swimming improves general well-being. International Journal of Circumpolar Health, 63(2), 140–144.
6. Huttunen, P., Kokko, L., & Ylijukuri, V. (2004). Winter swimming improves general well-being. International Journal of Circumpolar Health, 63(2), 140–144.
7. Huttunen, P., Kokko, L., & Ylijukuri, V. (2004). Winter swimming improves general well-being.
International Journal of Circumpolar Health, 63(2), 140–144.
8. Mooventhan, A., & Nivethitha, L. (2014). Scientific evidence-based effects of hydrotherapy on various systems of the body. North American journal of medical sciences, 6(5), 199.
9. Shevchuk, N. A. (2008). Hydrotherapy as a possible neuroleptic and sedative treatment. Medical hypotheses, 70(2), 230-238.
10. Mooventhan, A., & Nivethitha, L. (2014). Scientific evidence-based effects of hydrotherapy on various systems of the body. North American journal of medical sciences, 6(5), 199.
11. Shevchuk, N. A. (2008). Adapted cold shower as a potential treatment for depression. Medical hypotheses, 70(5), 995-1001.
12. Shevchuk, N. A. (2007). Possible use of repeated cold stress for reducing fatigue in chronic fatigue syndrome: a hypothesis. Behavioral and Brain Functions, 3(1), 55.
13. Ruiz, J. R., Martinez-Tellez, B., Sanchez-Delgado, G., Osuna-Prieto, F. J., Rensen, P. C., & Boon, M. R. (2018). Role of human brown fat in obesity, metabolism and cardiovascular disease: strategies to turn up the heat. Progress in cardiovascular diseases.
14. Stanek, A., Sieroń-Stołtny, K., Romuk, E., Cholewka, A., Wielkoszyński, T., Cieślar, G., … &
Kawczyk-Krupka, A. (2016). Whole-body cryostimulation as an effective method of reducing oxidative stress in healthy men. Advances in Clinical and Experimental Medicine, 25(6), 1281-1291.
15. Ziemann, E., Olek, R. A., Grzywacz, T., Antosiewicz, J., Kujach, S., Łuszczyk, M., … & Laskowski,
R. (2013). Whole-body cryostimulation as an effective method of reducing low-grade inflammation in obese men. The Journal of Physiological Sciences, 63(5), 333-343.
16. Rymaszewska, J., Urbańska, K., Szcześniak, D., Pawłowski, T., Pieniawska-Śmiech, K., Kokot, I., … & Stańczykiewicz, B. (2019). Whole-body cryotherapy–promising add-on treatment of depressive disorders. PSYCHIATRIA POLSKA, 53(5), 1053-1067.
17. Rymaszewska, J., Urbańska, K., Szcześniak, D., Pawłowski, T., Pieniawska-Śmiech, K., Kokot, I., …
& Stańczykiewicz, B. (2019). Whole-body cryotherapy–promising add-on treatment of depressive disorders. PSYCHIATRIA POLSKA, 53(5), 1053-1067.
18. Pawik, M., Kowalska, J., & Rymaszewska, J. (2019). The effectiveness of whole-body cryotherapy and physical exercises on the psychological well-being of patients with multiple sclerosis: A comparative analysis. Advances in Clinical and Experimental Medicine, 28(11), 1477-1483.
19. Lubkowska, A., Radecka, A., Knyszyńska, A., & Łuczak, J. (2019). Effect of whole-body cryotherapy treatments on the functional state of patients with MS (multiple sclerosis) in a Timed 25-Foot Walk Test and Hand Grip Strength Test. Pomeranian Journal of Life Sciences, 65(4).
20. Campbell, A., Killen, B., Cialone, S., Scruggs, M., & Lauderdale, M. (2019). Cryotherapy and selfreported fatigue in individuals with multiple sclerosis: A systematic review. Physical Therapy Reviews, 24(5), 259-267.
21. Bouzigon, R., Grappe, F., Ravier, G., & Dugue, B. (2016). Whole-and partial-body cryostimulation/cryotherapy: Current technologies and practical applications. Journal of Thermal Biology, 61, 67-81.
22. Bouzigon, R., Grappe, F., Ravier, G., & Dugue, B. (2016). Whole-and partial-body cryostimulation/cryotherapy: Current technologies and practical applications. Journal of Thermal Biology, 61, 67-81.
23. Bouzigon, R., Grappe, F., Ravier, G., & Dugue, B. (2016). Whole-and partial-body cryostimulation/cryotherapy: Current technologies and practical applications. Journal of Thermal Biology, 61, 67-81.
24. Bouzigon, R., Grappe, F., Ravier, G., & Dugue, B. (2016). Whole-and partial-body cryostimulation/cryotherapy: Current technologies and practical applications. Journal of Thermal Biology, 61, 67-81.
25. Bouzigon, R., Grappe, F., Ravier, G., & Dugue, B. (2016). Whole-and partial-body cryostimulation/cryotherapy: Current technologies and practical applications. Journal of Thermal Biology, 61, 67-81.
26. Shevchuk, N. A. (2007). Possible use of repeated cold stress for reducing fatigue in chronic fatigue syndrome: a hypothesis. Behavioral and Brain Functions, 3(1), 55.
27. Ruiz, J. R., Martinez-Tellez, B., Sanchez-Delgado, G., Osuna-Prieto, F. J., Rensen, P. C., & Boon, M. R. (2018). Role of human brown fat in obesity, metabolism and cardiovascular disease: strategies to turn up the heat. Progress in cardiovascular diseases.
28. Shevchuk, N. A. (2007). Possible use of repeated cold stress for reducing fatigue in chronic fatigue syndrome: a hypothesis. Behavioral and Brain Functions, 3(1), 55.
29. Bouzigon, R., Grappe, F., Ravier, G., & Dugue, B. (2016). Whole-and partial-body cryostimulation/cryotherapy: Current technologies and practical applications. Journal of Thermal Biology, 61, 67-81.
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