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I Spent Two Months Testing Cold-Plunge Pools. I Think I'm Addicted

I feel like it reduces puffiness. After an ice bath, my body tingles and I feel less bloated, like it has reduced inflammation. It's great for when I wake up feeling a bit groggy.

I make better choices. While I haven't lost any weight ice bathing, and I've not noticed an improvement in my sleep, I'm more aware of my general health and well-being and have been making healthier choices.

How to Get Started

While social media loves to play up the positives, cold-water therapy, ice bathing, plunging, and open-water swimming should be approached with caution. The American Heart Association has warned that shocking the body with cold water could do more harm than good, while the British Heart Foundation recommends that people with heart conditions seek medical advice before plunging into icy waters. Be sure to consult your doctor before you embark on any kind of cold-water therapy, particularly if you have a heart condition. Children under 18 should also avoid ice bathing.

Once you're deemed fit enough, trying cold water therapy at home can be very cheap and easy, especially if you already have a bath. Just fill your existing tub, add ice, and you're ready to go. Why bother with an expensive plunge pool? It's a matter of convenience, as a dedicated ice bath is ready when you are. If I had to think about running a cold bath before having a workout, I'd never do it. Removing barriers is essential, especially if you're doing something uncomfortable.

While you can buy a portable ice bath for less than $100, you tend to get what you pay for. I've seen people using big plastic barrels, which work fine up to a point, but they lack easy drainage, aren't especially stable, and do nothing for your garden design. Cheap inflatable options can be packed away, which is a bonus, but they can also be susceptible to punctures and difficult to keep clean.

Cold-plunge pools, like the ones tested here, come in various shapes and sizes and are made from materials designed to feel comfortable against the skin. Some have water inlets and outlets for easy filling and emptying and covers to keep the water cleaner and free from bugs and wildlife when not in use.

If you're serious about cold plunging, premium designs are available with electric chillers (and heaters), plus filtration systems to keep the water usable for longer. Hydragun, Plunge, and Edge Theory Labs all sell designs for around the $5,000 mark, while Brass Monkey has a model that even makes its own ice.

Cold-Plunge Pool FAQ

How Cold Should I Make My Ice Bath?

There's no one-size-fits-all, as some people can naturally tolerate the cold more than others. "Social media is full of people hacking into frozen-over lakes with saws, and it's important to not let ego get in the way and to ensure you're using it safely and effectively," says Laura Fullerton, CEO of Monk. "The more you do deliberate cold exposure, the more confident and comfortable you will become at colder temperatures. However, there's no need to push yourself to go as cold as possible as quickly as possible—studies show that you can still get a huge amount of benefits from higher temperatures around 15°C (59°F). Often people go down to 1-3°C (33.8–37.4°F), but personally I like to plunge around 6°C (42.8°F)."

How Should I Breathe in an Ice Bath?

"We often see ice baths associated with fast, upper-chest, hyperventilation-style breath work, but this creates additional stress on the nervous system," says Jamie Clements from The Breath Space. "It raises the heart rate and runs the risk of pushing you into overwhelm, which can lead to hyperventilation. The ice bath typically creates a pre-anticipatory rise in heart rate, so why add more fuel to the fire?"

When getting into your plunge pool it's important to go slow and steady. Jamie suggests trying the following technique: Before ice: two to five minutes of slow nasal breathing, with an emphasis on extending the exhale. On entry: Take a deep nasal inhale, and exhale slowly out of the mouth as you enter. During the plunge: Breathe as slowly as possible in through the nose and out the mouth. If you can find comfort and stillness with that breath, breathe through the nose slowly.

What Do I Do Immediately After an Ice Bath?

"It's great to let your body warm up naturally, either with some light movement or a warm drink," Fullerton says. "I would avoid using hot showers or saunas to heat up—this is because your metabolism kicks into gear and does the hard work to warm you up naturally. Allow your body to warm up on its own, and if you're using your ice bath with a sauna for contrast therapy, always end on cold to get the most benefits."

Suffering From A Cold Or Allergies? This Time Of Year, It Can Be Hard To Tell

LM Otero, Associated Press

Tree pollen pods lay in a pile at a park in the Dallas suburb of Richardson, Texas, Thursday, March 21, 2024.

Ah, spring. A time of reawakening and rebirth. The sun stays out longer, the trees and flowers start to bloom, and those outside projects you've been looking forward to get you out into the elements after a long, cold winter.

Spring also brings pollen swirling through the air, and for people suffering from allergies, the seasonal change can cause itchy, watery eyes, sneezing and runny noses.

But the common cold also can cause some of the same symptoms as allergies. So how do you know which one you have?

Dr. Skyler Nguyen, a primary care physician with Optum Health, said it can be tricky.

"Sometimes allergy and cold symptoms can overlap," he said. "Some of the similar symptoms are nasal congestion, runny nose and discomfort in the eyes."

Nguyen said the duration of symptoms can tell you quite a bit.

"A cold is a virus that will usually last seven to 10 days, where an allergy will last much longer," he said. "Also, most people with a cold will have a sore throat and thicker mucus production.

Both colds and allergies can also hit at different times of the year, Nguyen said.

"I've seen people with allergies during every season, even winter," he said. "And you can have a cold anytime during the year as well. If you can't distinguish between the two, it's important to see your doctor if your symptoms aren't improving."

Nguyen said mild to moderate allergies can most often be treated at home with medications such as Zyrtec and Flonase. These medications can be found over the counter and often can be cheaper in their generic forms. In addition, Nguyen said, both have a good safety profile and can be used long term.

"There are circumstances where allergies are so severe they have to be treated by a physician with prescription medications or injections," he said. "And it's really important to avoid the triggering factors as much as you can. If that's not possible or realistic, then try wearing a mask in places where you'll be exposed and take your medication as directed by your physician."

Antihistamines such as Benadryl are not usually recommended.

"It's a very strong medicine and quite sedating," Nguyen said. "It can make a person very sleepy and tired and can affect their quality of life. And in the elderly population, it can even lead to falls from being sedated. That's why I like to recommend other antihistamines."

With a cold, Nguyen said, greater than 90% of people do not need an antibiotic. A cold is a virus that usually clears up on its own, once the immune system recognizes it and starts to fight it off. However, it can, at times, turn into a bacterial infection such as pneumonia or bronchitis.

"It's really important to use the nasal spray like Flonase or do a saline wash when you have that cold, because if you let the mucus sit there, it can start to breed bacteria and that's when you may need an antibiotic," he said.

There also are other types of allergies, such as allergies to cats, dogs and horses. If you have those pets or visit a friend with those pets, take your allergy medication in advance.

There also are products on the market that can help neutralize pet dander. In addition, after 10 years of research, the pet food company Purina has made the world's first allergen-reducing cat food, called Purina Pro Plan LiveClear, which has been shown to reduce the major allergen in cat hair and dander by an average of 47% by the third week of daily feeding, according to the company's website. All cats produce an allergen called Fel d 1 in their saliva. When they groom themselves, they spread the saliva onto their hair and then shed the hair and dander into the environment. When the cat eats the food, a key protein source from eggs targets the allergen at its source which binds and neutralizes it, causing fewer allergies in humans.

"Our pets are our family members, and many people aren't just going to get rid of them," Nguyen said. "There is some evidence that if you are exposed to animals when you are young, you can build up an allergy resistance, but that doesn't work for everyone. That's when you need to take other approaches and manage the symptoms as best as you can."

Nguyen said as we transition into spring and summer, there's no reason why people can't go out and enjoy the warm weather.

"Talk to your physician so you make sure you're both on the same page when it comes to treatment options," he said. "Take care of yourself and do what you can so you can get outside and enjoy your life."

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The Best Time To Take Your Iron Supplement For Maximum Absorption, According To Dietitians

Get the most out of your iron supplement with these expert-backed strategies that time it right.

Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Feeling low in energy, short of breath, lightheaded or cold more often than usual? If these symptoms ring familiar, you may be wondering if you're deficient in iron, a condition also called anemia. Iron deficiency is recognized as the most common nutritional deficiency in the world. It is estimated that 30% of the population is affected by low iron levels.

Iron is a mineral that helps form hemoglobin, a component of red blood cells that transports oxygen around the body to maintain energy levels, explains Hannah Van Ark, M.S., RD, founder of Plant Forward Nutritionist. Fortunately, you can get your iron stores back up with changes to your diet and by taking iron supplements.

Related: 7-Day Anemia Diet Plan to Help Boost Iron Levels

Iron supplements, however, can be a bit fickle. That's why it's important to take your iron supplement at the right time of day—and with the right food. Keep reading to learn how to improve iron absorption so your body can reap the benefits of supplements.

Factors Affecting Absorption of Iron Supplements Form of Iron Supplements

You can buy different types of iron supplements. The two main categories? Ferrous and ferric iron. (You can tell which one your product contains by flipping it over and looking at the Supplement Facts label.)

Among the options, ferrous iron supplements—such as ferrous bisglycinate, ferrous sulfate, ferrous fumarate and ferrous gluconate—outshine their ferric counterparts in terms of absorption, says Van Ark. In fact, ferrous iron supplements typically have absorption rates that are three to four times higher than those of ferric iron. Therefore, ferrous iron supplements are the best choice for best absorption.

Foods You're Taking Them With

Some nutrients and other compounds in food hinder iron absorption. For instance, calcium in dairy products and the proteins in egg yolks can reduce iron absorption when consumed in large amounts alongside iron supplements, says Van Ark. These are often the very foods we eat for breakfast. She recommends taking iron supplements separately from consuming eggs and dairy products to maximize absorption.

Similarly, polyphenols, phytates and oxalates, compounds found in plant-based foods, can bind with iron to impair iron absorption, Van Ark adds. "Because of these interactions, it's best not to take an iron supplement with oxalate-rich foods like spinach, chard, nuts, cocoa and tea or higher-phytate foods like grains and legumes," she explains.

On the other hand, there are also nutrients that enhance iron absorption. One of the most potent is vitamin C, says Lizzy Swick, M.S., RD, a women's health dietitian and founder of Lizzy Swick Nutrition. To gain this advantage, she suggests pairing your iron supplement with vitamin C-rich foods, such as citrus fruits, bell peppers, tomatoes, strawberries, white potatoes and cruciferous vegetables like broccoli, cabbage and Brussels sprouts. Beta carotene can also help give absorption a boost. The carotenoid is found in many bright orange foods, like carrots, sweet potatoes and winter squash, says Van Ark.

Other Supplements

Consider the other supplements you're taking, and if you're popping them all together. For instance, (as noted earlier) calcium decreases iron absorption, so if you're also taking a calcium supplement, take it about two hours apart from your iron supplement. In addition, there's some evidence that iron and zinc are not a perfect pair when taken together. If you're also taking zinc, one study suggests taking zinc first, then iron, to improve your response to the iron.

Medication Interactions

Stomach acid helps your body absorb iron. Thing is, if you pop an antacid or take a proton pump inhibitor to counteract acid reflux or heartburn, know that these can interfere with stomach acid production and change its pH level, reducing iron absorption, so take these two one to two hours apart., This is just one of the iron-medication interactions to be on the lookout for (iron may also affect how well some medications work). It's always a good idea to go over your prescription and over-the-counter medications (and supplements) and ask your doctor or pharmacist how they may interact.

Timing with Meals

To get the most out of each dose of your iron supplements, they are best taken on an empty stomach, at least one hour before a meal or two hours after eating, says Swick. However, there are downsides to downing iron supplements in the absence of food intake. Some individuals may experience digestive distress, such as nausea, vomiting, heartburn, stomach cramps and constipation.

In the event that these symptoms arise, Swick explains that it is OK to take your supplement with a meal or at the end of a meal to prevent unpleasant side effects. If taken with a meal, she recommends consuming vitamin C-rich fruits and vegetables. Avoid taking iron with coffee, tea, dairy or high-fiber foods, Van Ark says. Research suggests that taking orange juice with iron can spike absorption four-fold compared to taking it with coffee or breakfast.

Morning vs. Evening

To further optimize iron absorption, Swick says the best time of day to take your iron supplement is in the morning. This is because iron is tightly regulated by a peptide hormone called hepcidin. When hepcidin levels are high, iron absorption is low, and vice versa. Recent research has revealed that hepcidin levels are typically higher later in the day than in the morning. That's why the morning may be a window of opportunity for better iron absorption.

However, it is essential to recognize that the morning may not be ideal for everyone. For example, pregnant individuals often experience nausea in the morning that makes it hard to eat or take supplements. In this case, taking iron later in the day is reasonable. Van Ark and Swick point out that the most important thing is to build a routine and take your iron supplement at the time of day that makes you feel your best so that you stay consistent.

Expert Recommendations for Iron Supplements

Take iron first thing in the morning, on an empty stomach, separated about one hour from food, coffee, tea and calcium consumption, says Swick and Van Ark. You may want to consider drinking orange juice with the iron pill. If you experience digestive side effects when taking iron, it's OK to take it with a vitamin C-rich meal. The key is to remember to take it regularly for the best results.

The Bottom Line

When it comes to maximizing the absorption of iron supplements, there are many factors to consider, including the form of iron you're taking, the food and medications you're taking it with, and time of day. Dietitians agree that the ideal time to take iron supplements is in the morning, on an empty stomach, separate from calcium, tea and coffee. By sticking to a regular routine and taking your supplements as advised, you are likely to improve your iron levels. Nonetheless, you should always speak to your doctor and health care team to routinely check your iron levels and determine a schedule that works for you.

EatingWell.Com, April 2024

Read the original article on Eating Well.

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