Cold Plunges

Help your body chill with a quick dip in frigid temps.

Ice bottles are popping off on social, with athletes, biohackers, celebs and beyond hailing them for the wellness perks. The thinking is, when you dip for several minutes in frigid water, the sudden change to your body temp can ignite physiological processes that lead to wins such as improved athletic performance, a revved-up metabolism and a perkier mood.

Brands like Pola Cold Plunge, Pro-Elite Ice Pod, Dip ColdPod and Revive Ice Bath GO are making the practice easier to execute at home with refillable, insulated "pods" that fit one person and keep the water chilly  (budget around R2,000 or more).

Sounds like a practice with payoffs, right? Know that the research on cold-water immersion is still limited, and any too-good-to-be-true claims (like freezing away fat and transforming metabolism) are just that. But experts agree there may be mental and physical takeaways from bracing the cold that make it worth a shot...

It soothes your achy muscles

TRUE FOR SOME

A quick icy dunk causes blood vessels to constrict, decreasing blood flow to muscles and reducing swelling. The evidence that this reduces muscle soreness is mostly anecdotal, says Kelcie Wittman, a clinical specialist in sports physical therapy. Plus, for most, the recovery benefits "are small and in the short term," adds physical therapist Dr Leada Malek. When you go in also matters. Cold plunging may actually blunt muscle growth immediately post-training, research shows. For max benefits, wait 48 hours after strength training to plunge.

It boosts athletic performance

IT'S POSSIBLE

The strongest evidence out there supports the idea that cold plunges can "improve your rate of perceived exertion," says Wittman. In other words, plunging regularly may make you feel you need to put in less effort to achieve the same level of performance. Note, though, that this is a subjective measure; it's not clear whether there is a physiological benefit happening (but the mind is powerfull!!). The water has to be between 10 and 17°, and you should sit in it for only 5 to 10 minutes. Start at a higher temperature for five minutes, then go lower and longer if you can. 

It improves mental well-being

MAYBE

Researchers and docs don't fully understand the brain effects of these dips. But "there is plenty of anecdotal evidence from people who feel like they have elevated mood and energy afterward," says Dr Elizabeth Gardner, an associate professor of orthopaedic surgery at Yale  School of Medicine. "It's probably an endorphin-mediated pathway." In other words, the act of shivering in the tub and conquering something hard may help produce the same feel-good hormones as, say, your morning run - which could make you feel ready to take on the world. Maybe you should take a dip!

H E A L T H  S C A N

Check with your doctor before dipping in, especially if you have poor circulation or a heart condition. The same goes for people who take beta blockers; the meds make it harder for the body to adapt to a sudden temperature drop.

DON’T GIVE UP ON YOUR DREAMS

5 WAYS TO EMPOWER YOURSELF TO ACHIEVE YOUR DREAMS

Life is hard. The world is changing rapidly. For many it feels like it’s spinning out of control. When events beyond your control seem to be shaping your destiny, giving up on your dreams is tempting. Yet now is the time when you need those dreams more than ever.

No one starts out in life depressed and defeated. Children are bursting with dreams and ambitions – but as we get older, life starts getting in the way. We develop beliefs that disempower us. We suffer failures and setbacks. But don’t give up on your dreams yet.

WHAT MAKES PEOPLE THINK ABOUT GIVING UP ON DREAMS?

 

Giving up on your dreams is common. Humans are imperfect beings, and we give up on our dreams for all kinds of reasons. Yet none of these reasons is a real excuse to stop being your best self. Here’s why some may fall prey to limiting beliefs and give up. 

• They’re afraid of failure. Many people operate from a place of fear in life – and fear of failure is one of the most common. When these people fail once, it’s tempting to give up altogether. They say, “I’m just not good at this” and take the easy way out: accepting failure.
• Others don’t believe in them. We aren’t all fortunate enough to be surrounded by supportive friends and family. Don’t give up on your dreams just because other people think you can’t do it. Use it to fuel your hunger and work even harder.
• They get bored. Working toward your dreams may be exhausting, but not boring. The truth is that if you’re bored, your dreams likely don’t inspire you. It’s time to examine your blueprint and ask yourself: Am I working toward goals that I want, or that others want?
• They plateau. Athletes, entrepreneurs and celebrities: Every successful person has hit a plateau at some point in their lives. When you feel stuck in life, it’s essential to recognize that plateaus are a normal part of achieving your goals.
• They crave certainty. Certainty – the need to avoid pain and experience pleasure – is one of the most powerful Six Human Needs. If you’re thinking about giving up on your dreams, ask yourself if you’re really just feeling a need to stay in your comfort zone.

TOP REASONS TO NEVER GIVE UP

 

Giving up on your dreams is the easy way out. It’s often more comfortable to let your circumstances or other people dictate your life – but you’ll never find fulfillment that way.

• Growth is essential to the human experience. If you’re not growing, you’re dying. While success is the goal, the experiences you’ll have along the way are just as valuable because they fulfill our human need for growth. Life – and growth – are what happen when we’re chasing our dreams.
• You never know how close you are to success. Tony teaches that the smallest changes can yield the biggest results. You are always just two millimeters away from your next success. Your breakthrough could be right around the corner. Don’t give up on your dreams when you’re so close.
• You’ll always wonder what could have been. We all know people with regrets – and no one wants to end up like them. They’re the people who are living in the past and always thinking about what might have been. That’s where you’ll end up if you give up on your dreams.
• The reward is great. Nothing compares to the feeling you get when you finally create an extraordinary life. You’ll jump out of bed each morning with excitement. You’ll have financial freedom and passionate relationships. You’ll live in a state of constant joy and abundance.

HOW TO STOP GIVING UP ON YOUR DREAMS

Building the life of your dreams takes dedication and focus. With hard work and the right plan, you can overcome anything. Don’t give up on your dreams – use these approaches instead.

1. CHANGE YOUR STORY

Tony says, “The only thing keeping you from what you want is your story about why you can’t have it.” Giving up on dreams isn’t about the outside world – it’s about finding an unstoppable belief in yourself. It’s about recognizing the limiting beliefs that are holding you back and changing your story so you feel empowered instead.

2. CONNECT TO YOUR PURPOSE

When most people are tempted to give up on their dreams, it isn’t because they’re lazy or bored. It’s because they’ve set goals that they aren’t truly passionate about. If you’re feeling uninspired, don’t give up on your dreams. Discover your ultimate purpose in life and connect every action you take and decision you make back to that purpose. You’ll reignite your inspiration.

3. TURN OBSTACLES INTO OPPORTUNITIES

The difference between success and failure is your perspective. Successful people reframe challenges as opportunities to learn and grow. They find the lesson in every failure and apply it to their future decisions. They know that life happens for you, not to you. Shift your mindset in this way, and giving up on dreams is no longer an option.

4. MAKE A STRATEGY

It’s easy to tell yourself “Don’t give up on your dreams,” but it’s much harder to turn willpower into action. “Willpower by itself is not enough. If we want to achieve lasting change, we must have an effective strategy,” Tony says. Take massive action today to begin getting what you want in life.

5. CELEBRATE SMALL SUCCESSES

You don’t have to wait to start celebrating your success. Every day is a gift, and every day we accomplish something. Once you’ve made a strategy, make sure you’re recognizing and celebrating the smaller steps that will get you to your big goal. And always practice gratitude for all that you have. You’ll attract positive energy that will propel you toward your dreams.

12 Health Benefits of Drinking Water

Ordering a glass of water at a restaurant might seem like a boring choice. However, drinking water is very healthy for you. If you don't care for the taste of plain water, try unsweetened flavored waters, or add a slice of lemon, lime, or cucumber. For general good health, shoot for 8 cups of water daily. Your body craves water, as it should since it’s 75 percent of your being! If you work out regularly, if you’re pregnant or nursing, or if you’re going through a growth spurt, you might need up to two liters of water per day! It supports every system in your body and does wonders for the condition of your skin and hair. There are so many health benefits of drinking water.

 

1. Relieves Fatigue

Did you know that fatigue is one of the first signs of dehydration? If you feel sluggish and tired halfway through the day, you might not be consuming enough water. With an inadequate amount of water in the body, your blood volume level drops. In turn, your heart works harder to pump oxygenated blood into the bloodstream. Other organs also work less efficiently, but drinking more water can help the body function better. Instead of reaching for an afternoon snack of candy or a cup of joe, opt for lemon water.

2. Improves Mood

Not only can dehydration lead to fatigue, but it also might affect your mood. Lessen mood swings by increasing your water intake. The hue of your urine is a key indicator if you are consuming enough water: the lighter the color, the better the hydration (and vice versa). If you seem irritable or annoyed, you might need to skip the soda and grab a bottle of water. Tension headaches also may be caused by dehydration – and these do affect your mood. Keep a bottle of water on your desk at work, to remind you to drink plenty throughout the day.

3. Helps With Headaches and Migraines

Just like the other conditions listed, headaches and migraines can be triggered by dehydration. Consuming plenty of water can even provide relief if you already have a headache. According to a study that was published by the European Journal of Neurology, drinking more water can help reduce the intensity and length of headaches. When you become slightly dehydrated, your brain shrinks slightly – it's a fatty organ that needs a lot of water to function. This, in turn, can lead to a headache. Instead of popping an aspirin, try drinking a large glass of water and resting your eyes. You might find this remedy helps more than over-the-counter medication.

 

4. Aids in Digestion and Constipation

To prevent constipation, you can drink more water. If your body does not have enough of it, the colon pulls water from the stools to maintain hydration. This, in turn, makes solid waste harder to pass. Water, especially warm water, is good for digestive health. It improves the function of your gastrointestinal tract by helping break down food properly and promote regular bowel movements. When you eat large meals, your gut needs twice as much water to digest and process – so if you struggle with constipation, consider smaller meals and larger glasses of water.

 

5. Encourages Weight Loss

Sometimes you feel hungry, but you are just thirsty. Drinking water, especially two glasses before a meal, can help curb your appetite and indirectly support healthy weight loss. Water will not only fill your stomach, but it boosts metabolism, helps break down fat cells, and raises the rate at which your body burns fat. Other beverages add to your calorie count and contribute to gaining weight. Juices, sodas, and even some teas and coffee drinks have a lot of hidden calories. Stick to water to make sure you aren't drinking your calories.

6. Flushes Out Toxins

Drinking water can help detoxify your body because you get rid of waste through sweat and urine. Increasing the amount of water you consume can also reduce the occurrence of kidney stones and promote kidney function in general. The water dilutes salts and minerals in the urine that cause these painful stones. However, do not go overboard, either. Your body needs a specific amount of water to function properly; discuss water consumption with your doctor to determine how much you should have every day. Too much water can lead to an electrolyte imbalance, which can cause dizziness and nausea.

7. Improves Brain Function

Do you feel distracted? Drinking more water can help you focus better. Your brain thrives when you consume water. If you need to feel more alert, coffee might seem like an obvious answer, but caffeine might not be the healthiest route. Water can also boost your energy levels, especially during exercise. Your brain is a fatty organ and needs plenty of water to stay hydrated. If you aren't drinking enough, your brain can shrink a bit, making the transmission of electric signals and communication from it to your body more difficult. Think of your brain as a sponge, and make sure you're keeping it plump

8. Prevents Cramps

Have you ever gotten a "Charley Horse" in the middle of the night? These leg cramping sensations can come on suddenly, but you can avoid this painful muscle tightness by drinking more water. Adequate hydration can help your muscles stay elastic and keep your joints lubricated. Thus, you are less likely to experience uncomfortable cramps. If you work out frequently, staying hydrated is essential to prevent muscle spasms and cramps.

9. Promotes Healthy Skin

The water you drink shows on your face – dewy, glowing skin is skin that's kept well-hydrated. You can obtain a smooth, youthful complexion by increasing the amount of water you drink. Water hydrates the skin and improves blood circulation through tiny capillaries. When you replenish the elasticity of your skin tissue, you will start to achieve that radiant look. Allowing your skin to stay hydrated prevents dryness and dullness, as well. Plenty of water helps your body fight skin damage, too – the antioxidants you consume to fight the damage caused by free radical molecules need a lot of water to work. Keeping hydrated gives the antioxidants the tools they need to help replenish and renew your skin.

 

10. Eases a Hangover

Although there is no quick fix to a long night of drinking alcohol, consuming lots of water the night of the party and the next morning is a great way to lessen a hangover. Alcohol is also a diuretic that causes you to urinate more frequently. To stay hydrated, you need to drink an equivalent amount of water. It will relieve your hangover symptoms and speed up the recovery. Water also helps your body, specifically, the liver, process the alcohol and the impurities in it and flush them out.

11. Fights Bad Breath

A bad taste in your mouth can be a sign of low water intake. If you drink a sufficient amount of water, the food particles and oral bacteria should wash away with each meal. Further, it will dilute any lingering smelly compounds. Rinsing your mouth after eating the smallest of snacks can help remove bacteria and control odor.

 

12. Boosts Immune System

The more water you drink, the less likely you are to deal with common ailments like a cold or the flu. Some studies even suggest that staying hydrated with water reduces your chance of more severe diseases such as cancer or a heart attack. Drinking water will make you feel healthier in general, as it helps each organ system function at an optimum level. When your system has plenty of water, it's better able to fend off bacteria and viruses.

Marijuana (cannabis): Good or bad?

According to the National Institutes of Health, people have used marijuana, or cannabis, to treat their ailments for at least 3,000 years. However, the Food and Drug Administration have not deemed cannabis safe or effective in the treatment of any medical condition, although cannabidiol, a substance that is present in cannabis, received approval in June 2018 as a treatment for some types of epilepsy.

 

This tension, between a widespread belief that cannabis is an effective treatment for a wide assortment of ailments and a lack of scientific knowledge on its effects, has been somewhat exacerbated in recent times by a drive toward legalisation.

 

Twenty-nine states in the USA plus the District of Columbia have now made cannabis available for medical — and, in some states, recreational — purposes.

 

A recent study published in the journal Addiction also found that use of cannabis is increasing sharply across the United States, although this rise may not be linked to the legalisation of cannabis in participating states. Nevertheless, this rise in use is prompting major public health concerns.

 

In this article, we look at the scientific evidence weighing the medical benefits of cannabis against its associated health risks in an attempt to answer this simple question: is cannabis good or bad?

 

What are the medical benefits of cannabis?

Over the years, research has yielded results to suggest that cannabis may be of benefit in the treatment of some conditions. These are listed below:

 

1.    Chronic pain

Last year, a large review from the National Academies of Sciences, Engineering, and Medicine assessed more than 10,000 scientific studies on the medical benefits and adverse effects of cannabis.

 

One area that the report looked closely at was the use of medical cannabis to treat chronic pain. Chronic pain is a leading cause of disability, affecting millions of people worldwide.

 

The review found that cannabis, or products containing cannabinoids — which are the active ingredients in cannabis, or other compounds that act on the same receptors in the brain as cannabis— are effective at relieving chronic pain.

 

2.    Alcoholism and drug addiction

Another comprehensive review of evidence, published last year in the journal Clinical Psychology Review, revealed that using cannabis may help people with alcohol or opioid dependencies to fight their addictions.

But this finding may be contentious; the National Academies of Sciences review suggests that cannabis use actually drives increased risk for abusing, and becoming dependent on, other substances.

Also, the more that someone uses cannabis, the more likely they are to develop a problem with using cannabis. Individuals who began using the drug at a young age are also known to be at increased risk of developing a problem with cannabis use.

 

3.    Depression, post-traumatic stress disorder, and social anxiety

The review published in Clinical Psychology Review assessed all published scientific literature that investigated the use of cannabis to treat symptoms of mental illness.

 

Its authors found some evidence supporting the use of cannabis to relieve depression and post-traumatic stress disorder symptoms.

That being said, they caution that cannabis is not an appropriate treatment for some other mental health conditions, such as bipolar disorder and psychosis.

The review indicates that there is some evidence to suggest that cannabis might alleviate symptoms of social anxiety, but again, this is contradicted by the National Academies of Sciences, Engineering, and Medicine review, which instead found that regular users of cannabis may actually be at increased risk of social anxiety.

 4.    Cancer

Evidence suggests that oral cannabinoids are effective against nausea and vomiting caused by chemotherapy, and some small studies have found that smoked cannabis may also help to alleviate these symptoms.

Some studies on cancer cells suggest that cannabinoids may either slow down the growth of or kill some types of cancer. However, early studies show that tested this hypothesis in humans revealed that although cannabinoids are a safe treatment, they are not effective at controlling or curing cancer.

 

5.    Multiple sclerosis

The short-term use of oral cannabinoids may improve symptoms of spasticity among people with multiple sclerosis, but the positive effects have been found to be modest.

 

6.    Epilepsy

In June 2018, the Food and Drug Administration (FDA) approved the use of a medication containing cannabidiol (CBD) to treat two rare, severe, and specific types of epilepsy — called Lennox-Gastaut syndrome and Dravet syndrome — that are difficult to control with other types of medication. This CBD-based drug is known as Epidiolex.

CBD is one of many substances that occurs in cannabis. It is not psychoactive. The drug for treating these conditions involves a purified form of CBD. The approval was based on the findings of research and clinical trials.

A study published in 2017 found that the use of CBD resulted in far fewer seizures among children with Dravet syndrome, compared with a placebo.

Dravet syndrome seizures are prolonged, repetitive, and potentially lethal. In fact, 1 in 5 children with Dravet syndrome do not reach the age of 20 years.

In the study, 120 children and teenagers with Dravet syndrome, all of whom were aged between 2 and 18, were randomly assigned to receive an oral CBD solution or a placebo for 14 weeks, along with their usual medication.

The researchers found that the children who received the CBD solution went from having around 12 seizures per month to an average of six seizures per month. Three children receiving CBD did not experience any seizures at all.

Children who received the placebo also saw a reduction in seizures, but this was slight — their average number of seizures went down from 15 each month before the study to 14 seizures per month during the study.

The researchers say that this 39 percent reduction in seizure occurrence provides strong evidence that the compound can help people living with Dravet syndrome, and that their paper has the first rigorous scientific data to demonstrate this.

However, the study also found a high rate of side effects linked to CBD. More than 9 in 10 of the children treated with CBD experienced side effects — most commonly vomiting, fatigue and fever.

The patient information leaflet for Epidiolex warns of side effects such as liver damage, sedation, and thoughts of suicide.

 

What are the health risks of cannabis?

At the other end of the spectrum is the plethora of studies that have found negative associations between cannabis use and health. They are listed below.

 

1.    Mental health problems

Daily cannabis use is believed to exacerbate existing symptoms of bipolar disorder among people who have this mental health problem. However, the National Academies of Sciences, Engineering, and Medicine report suggests that among people with no history of the condition, there is only limited evidence of a link between cannabis use and developing bipolar disorder.

Moderate evidence suggests that regular cannabis users are more likely to experience suicidal thoughts, and there is a small increased risk of depression among cannabis users.

Cannabis use is likely to increase risk of psychosis, including schizophrenia. But a curious finding among people with schizophrenia and other psychoses is that a history of cannabis use is linked with improved performance on tests assessing learning and memory.

2.    Testicular cancer

Although there is no evidence to suggest any link between using cannabis and an increased risk for most cancers, the National Academies of Sciences did find some evidence to suggest an increased risk for the slow-growing seminoma subtype of testicular cancer.

 3.    Respiratory disease

Regular cannabis smoking is linked to increased risk of chronic cough, but “it’s unclear” whether smoking cannabis worsens lung function or increases the risk of chronic obstructive pulmonary disease or asthma.

A 2014 study that explored the relationship between cannabis use and lung disease suggested that it was plausible that smoking cannabis could contribute to lung cancer, though it has been difficult to conclusively link the two.

The authors of that study — published in the journal Current Opinion in Pulmonary Medicine — conclude:

“There is unequivocal evidence that habitual or regular cannabis smoking is not harmless. A caution against regular heavy cannabis usage is prudent.”

“The medicinal use of cannabis is likely not harmful to lungs in low cumulative doses,” they add, “but the dose limit needs to be defined. Recreational use is not the same as medicinal use and should be discouraged.”

So, is cannabis good or bad for your health?

There is evidence that demonstrates both the harms and health benefits of cannabis. Yet despite the emergence over the past couple of years of very comprehensive, up-to-date reviews of the scientific studies evaluating the benefits and harms of the drug, it’s clear that more research is needed to fully determine the public health implications of rising cannabis use.

 

More research is needed to confirm the harms and benefits of cannabis use.

Many scientists and health bodies — including the American Cancer Society (ACS) — support the need for further scientific research on the use of cannabis and cannabinoids to treat medical conditions.

However, there is an obstacle to this: cannabis is classed as a Schedule I controlled substance by the Drug Enforcement Administration, which deters the study of cannabis and cannabinoids through its imposition of strict conditions on the researchers working in this area.

If you happen to live in a state where medical use of cannabis is legal, you and your doctor will need to carefully consider these factors and how they relate to your illness and health history before using this drug.

For instance, while there is some evidence to support the use for cannabis for pain relief, you should certainly avoid cannabis if you have a history of mental health problems.

Remember to always speak to your doctor before taking a new medicine.