Live Vitae featuring on Zestology podcast at London Cryo #189
You can listen to me on Tony Wrighton, zestology podcast were we record it live whilst having cryotherapy, in central London. Below I have done a basic guide to why I use cold therapy, particularly cryotherapy which is supported by relevant studies.
Tony, is a good friend who I ’ve known for a number of years. We discuss my journey and progression about where I am today, my favourite health hacks, the benefits of cryotherapy / cold therapy and my experience with my continuously growing social media platform.
Click here to listen:
Maria of London Cryo kindly invited both Tony and me to use her facilities. The experience was a lot of fun and a great first experience of Cryotherapy in a UK facility as I’ve only ever previously had this therapy in Los Angeles, US. The reaction and experience felt by my body and mind after the session gave me a sense of euphoria which I loved. This sensation was stimulated by the rush of the blood in the systemic circulation.It also improved circulation alongside nutrient delivery and removal and increased anti-inflammatory hormones norepinephrine by 2-3 fold and reduction in cortisol (1). For these reasons, cryotherapy has a lot of health benefits discussed below.
Cold therapy is a great daily habit which I include in my life as I believe that it enhances me both mentally and physically. Cold therapy is simple and you can start at home with a cold face bath and later progress to cold showers, cryotherapy or jumping into a cold lake or
What is cryotherapy?
Cryotherapy is performed in a special sealed container with inbuilt cooling -usually gases. Your full body or partial body (head out at London Cryo as temperatures reach below -110c – 140c) are exposed to temperatures for a maximum duration of 3 minutes.
The idea behind cryotherapy is the ability to reduce the temperature of the tissue.
Cold exposure activates the autonomic nervous system which coincides with an increase in blood pressure, norepinephrine and heart rate variability (2).
This happens as the blood vessels are constricted in the chamber through the intense cold. Once the session has finished, there is a great rush of blood and an increase in anti-inflammatory proteins within the body.
Clinical studies also support that cryotherapy may relieve pain, inflammation and improve physical recovery (3).
Why use Cryotherapy?
With therapy such as Cold or cryotherapy is completed the rush of endorphins which follow after such a mentally and physically challenging therapy is completed is immense and exhilarating.
For this reason, it stimulates your neurotransmitters, boosts your ‘happy’ hormones and therefore a natural form of antidepressant.
It also provides a natural hormetic effect increasing the body’s ability to reduce muscular inflammation.
Cryotherapy is probably the safest version or next step to take when embarking on cold therapy training. It allows a safe, supervised and controllable environment unlike swimming in wild rivers or seas.
When was cryotherapy invented?
The first whole-body cryotherapy was built in Japan. It was later brought to Europe in the 1980s Originally the experiment with cold and cryotherapy was by a Japanese medical doctor himself seeking treatment for rheumatoid arthritis.
What is the best time of day to use?
I personally prefer to have cold therapy exposure in the morning and most definitely away from bedtime as it can boost your body energy and make you feel prepared for the day ahead.
I tend to avoid it after training as this may blunt the beneficial inflammatory adaptations from exercise which is what we want and biochemical need. I would keep a 6-hour gap if I was to use it on the same day.
The benefits of Cryotherapy?
Reduces inflammation – being an anti-inflammatory. (4)
Improved recovery from exercise especially in periods of overreaching (5).
Improves blood circulation and lymphatic circulation
Reduces pain (6).
Reduces oxidative stress in high doses (7).
Improves the immune system with an increase in white blood cell count (7).
Reduces cortisol and increases testosterone (3).
Increases mental resilience and clarity (N=1)
How much is Cryotherapy?
Cryotherapy can range from $30 per visit or $50+ monthly memberships in the US. London Cryo offers a single treatment at £90 and has discounted packages available.
Cryo London has kindly offered a 30% discount for you to try.
Please quote – when booking.
The benefits or side effects may differ from person to person.
A healthy lifestyle which incorporates whole food, physical exercise, good sleep hygiene and other key considerations should be always paramount before additional options like cryotherapy.
Always seek advice if you have any health or medical conditions speak to your Doctor, GP or health care provider before visiting a cryotherapy clinic. London cryo has a medical health and safety check before every new client or treatment is given.
1. Leppäluoto J, Westerlund T, Huttunen P, Oksa J, Smolander J, Dugué B et al. Effects of long‐term whole‐body cold exposures on plasma concentrations of ACTH, beta‐endorphin, cortisol, catecholamines and cytokines in healthy females. Scandinavian Journal of Clinical and Laboratory Investigation. 2008;68(2):145-153.
2. Zalewski P, Bitner A, Słomko J, Szrajda J, Klawe J, Tafil-Klawe M et al. Whole-body cryostimulation increases parasympathetic outflow and decreases core body temperature. Journal of Thermal Biology. 2014;45:75-80.
3. Lombardi G, Ziemann E, Banfi G. Whole-Body Cryotherapy in Athletes: From Therapy to Stimulation. An Updated Review of the Literature. Frontiers in Physiology. 2017;8.
4. Mila-Kierzenkowska C, Jurecka A, Woźniak A, Szpinda M, Augustyńska B, Woźniak B. The Effect of Submaximal Exercise Preceded by Single Whole-Body Cryotherapy on the Markers of Oxidative Stress and Inflammation in Blood of Volleyball Players. Oxidative Medicine and Cellular Longevity. 2013;2013:1-10.
5. SCHAAL K, LE MEUR Y, LOUIS J, FILLIARD J, HELLARD P, CASAZZA G et al. Whole-Body Cryostimulation Limits Overreaching in Elite Synchronized Swimmers. Medicine & Science in Sports & Exercise. 2015;47(7):1416-1425.
6. Giemza C, Matczak-Giemza M, Ostrowska B, Bieć E, Doliński M. Effect of cryotherapy on the lumbar spine in elderly men with back pain. The Aging Male. 2013;17(3):183-188.
7. Lubkowska A, Szygula Z, Klimek A, Torii M. Do sessions of cryostimulation have influence on white blood cell count, level of IL6 and total oxidative and antioxidative status in healthy men?. European Journal of Applied Physiology. 2009;109(1):67-72.