Module 5 Flashcards
What does Dopamine Levels mean?
Dopamine levels are the amount of dopamine in the brain and body. Dopamine is a chemical messenger that helps with motivation, mood, and movement.
What does preparing for Ice Breathing
Start by inhaling air through your nose for 4 seconds, hold air in your lungs for 4 seconds, then exhale through your nose for 8 seconds. Repeat 10 times. This is used before entering the water.
What does Dopamine do? Point 1
It’s part of the Reward system: Dopamine helps with motivation, desire, and cravings. It’s released when the brain expects a reward, like eating chocolate chip cookies.
What does Dopamine do? Point 2
Helps with Movement: Dopamine helps muscles make smooth, controlled movements.
What does Dopamine do? Point 3
It plays a big part with our Mood: Dopamine levels affect mood and emotional responses. Balanced levels contribute to feelings of well-being and happiness.
What does Primitive Man breathing mean?
It’s a technique that gives you vibrations and it’s the vibrations that warms the body. This used whilst in the water. Check is it the same as Ice Breathing inhale for 4 seconds etc?
What is classic calm breathing?
It’s a relaxed breathing that is used to meditate or simply breath calmly.
What are Muscle Tremors?
Can occur because the sudden cold temperature causes your blood vessels to constrict, which can restrict blood flow to your muscles, potentially leading to muscle tension and spasms
What is Electro Muscle Stimulation (EMS)
Training is a type of exercise that uses electrodes to stimulate muscles. It can help with weight loss, muscle toning, and overall fitness.
Are there real benefits to a cold plunge? List 7
Improved heart health:
In a 2016 reviewTrusted Source, researchers noted several studies that suggest cold plunging or cold water therapy can boost blood flow, reduce heart rate, and improve overall cardiovascular health.
Are there real benefits to a cold plunge? List 7
Improved metabolism:
The same 2016 review suggests that cold plunges may have beneficial effects on metabolism and body fat, including a reduced risk of metabolic diseases and reduced body fat.
Are there real benefits to a cold plunge? List 7
Reduced pain:
There’s a reason ice baths have been recommended for sore muscles for generations — according to a 2022 reviewTrusted Source, numerous studies have shown that cold water therapy can reduce swelling, lessen the perception of pain in the body, and speed muscle recovery.
Are there real benefits to a cold plunge? List 7
Boosted mood:
There’s a wealth of researchTrusted Source to suggest that a cold plunge results in a temporary mood boost that may extend to long-term mental health benefits, including reduced anxiety and depression
Are there real benefits to a cold plunge? List 7
Improved insulin sensitivity:
According to a 2022 reviewTrusted Source, numerous studies have shown that voluntary cold water exposure can improve insulin sensitivity and reduce insulin resistance.
Are there real benefits to a cold plunge? List 7
Stronger immune system:
In a 2016 studyTrusted Source on cold showering — which has been shown to have a similar impact to cold plunging — researchers found the practice may improve the immune system of otherwise healthy adults. Showering in cold water, or for at least 30 seconds, resulted in a 29% reduction in sick days in participants. By comparison, regular physical activity resulted in a 35% reduction in sick leave.
Are there real benefits to a cold plunge? List 7
Reduced inflammation:
Cold plunges have been heavily associated with reduced inflammation. Since heightened inflammation is associated with a number of chronic conditions, this could potentially help stave off disease.
Are there any dangers to a cold plunge? List 5
Cardiovascular stress:
Sudden cold-water exposure can cause your blood pressure and heart rate to spike, which can be particularly problematic for those with heart conditions. If you have a heart condition, talk with your doctor before taking a plunge, or consider skipping the practice altogether.
Are there any dangers to a cold plunge? List 5
Hypothermia:
Extended cold-water exposure can cause hypothermia, which can be life threatening in severe casesTrusted Source. For that reason, it’s best to keep plunges short — within a few minutes.
Are there any dangers to a cold plunge? List 5
Muscle cramps or shock:
The shock of the cold water may cause disorientation, muscle cramps, or issues controlling movement. For that reason, it’s best to start with warmer temperatures before working your way to very cold ones.
Are there any dangers to a cold plunge? List 5
Drowning:
Due to the above issues, drowning is a potential possibility.
What is the Autonmoic Nervous System (ANS)>
The autonomic nervous system (ANS) is a network of nerves that controls involuntary processes in the body, such as breathing and heart rate. It’s also known as the involuntary nervous system.
What is a biohacking diet?
Biohacking your diet involves making deliberate choices to optimize your nutrition, boost energy levels, enhance cognitive function, and support overall well-being.
What is Hypothermia?
Hypothermia is a medical emergency that occurs when the body temperature drops below 35°C (95°F). It can be life threatening if not treated quickly.
What is the human body temperature?
A normal human body temperature is usually between 36.5°C and 37.5°C (97°F and 99°F).
Cold plunge & Sauna
Alternating between a sauna and a cold plunge, also known as the Nordic Cycle, can have health benefits. The contrasting temperatures improve circulation and may help with weight loss.
Cold plunge & Sauna - List 4
Improved circulation
The hot sauna dilates blood vessels, while the cold plunge constricts them.
Cold plunge & Sauna - List 4
Weight loss
Cold plunges stimulate brown fat, which burns calories to generate heat. Saunas may help burn existing brown fat.
Cold plunge & Sauna - List 4
Reduced inflammation
The cold water constricts blood vessels and reduces inflammation.
Cold plunge & Sauna - List 4
Pain reduction
The heat and cold treatment increases blood flow, raises the heart rate, and boosts the production of endorphins.
What are Endorphins?
Endorphins are hormones that are produced in the brain and pituitary gland. They are released when the body experiences pain or stress. Endorphins are known as the body’s natural painkillers.
What do endorphins do?
Relieve pain
Reduce stress
Improve mood
Enhance feelings of well-being
Support cognitive function
Promote immune system health
Reduce inflammation
Regulate appetite
Mindset
Believe in yourself - Mind Over Matter
Cold showers
Not easy to handle as water is invasive to the body. Find whats right for you.
Gloves, boots & hat
You don’t need these - it’s all in the mind!
Doctors Check
To check for any heart issues, circulatory diseases, thyroid diseases, various mental illnesses or similar conditions.
