A beautifully illustrated exploration of cold-water traditions in Scandinavia and around the world, and a thorough account of why it provides such a boost to body and soul.
Whether in lake, lido, river or sea, we know the benefits of swimming outdoors and in nature - environmentally friendly and accessible, it can influence our happiness, our energy and our inner tranquility, and give us that winter glow.
Danish scientist Dr Susanna Søberg leads us step by step into the icy water and explains the "cold-shock response", the massive endorphin rush as our body reacts and adapts to very cold temperatures through the winter season. Not only do our circulation, heart, lungs and skin respond positively, but our immune system, metabolism and mental health too. In particular she explains how our "brown fat" is activated to benefit multiple health conditions.
Winter swimming is fast becoming one of our most popular pastimes. This beautifully illustrated exploration of cold-water traditions in Scandinavia and around the world shows how it can have a significant positive impact on our physical and mental health, confidence and well-being, providing such a boost to body and soul.
Translated from the Danish by Elizabeth DeNoma
Author(s): Susanna Søberg, Susanna Soberg, Elizabeth DeNoma
Edition: First edition
Publisher: Quercus Publishing
Year: 2022
Language: English
Pages: 255
City: London
Tags: Health
CONTENTS
INTRODUCTION
CHAPTER 1. WINTER SWIMMING THROUGH TIME
The dawn of science
Sea swimming then and now
CHAPTER 2. WHY SWIM IN THE WINTER?
Inner peace and abundance
A sense of the seasons
The “cold-shock response”
The pace of nature is slow motion
The motivation of winter swimmers
CHAPTER 3. THE WHERE, HOW AND WHEN OF WINTER SWIMMING
Winter swimming around the world
Ice swimming and ice bathing
How long and how often?
The best time of year to start
At the edge of the cold water
Starting in winter
All year round
Water and air temperature
Pros and cons
Sea, lake, lido or beach?
Morning or evening?
COLD FACTS: HOW TO GET INTO THE WATER
CHAPTER 4. BAPTISM BY FIRE
9 March 2019, 2 p.m.
On the jetty, 2.17 p.m. – Andre’s baptism by fire
Christopher’s swim
The body’s reflexes
Mental strategies
COLD FACTS: THE FIRST SWIM
CHAPTER 5. THE COLD-SHOCK RESPONSE
What happens in your body?
What happens in your brain
A cascade of hormones and neural activation
Adrenalin
Endorphins
Noradrenalin
Cortisol
Dopamine
Serotonin
CHAPTER 6. COLD ACCLIMATIZATION
Habituation
Metabolic acclimatization
Non-shivering thermogenesis
Muscle shivering
Brain and core
Blood flow to the skin and insulation
Accepting the cold
Relax your shoulders
Performance, fat stores and muscle
White fat
Becoming an ice swimmer
The cold shower
A way of treating physical and mental illness
COLD FACTS: UNDER THE COLD SHOWER
Cold adaptation in the shower
Cold showers versus winter swimming
COLD FACTS: EQUIPMENT AND PREPARATION
CHAPTER 7. BROWN FAT
A universal problem
COLD FACTS: WHAT IS TYPE 2 DIABETES?
What is brown fat?
How does the cold activate brown fat?
Can the cold create more brown fat?
Brown fat and winter swimming
Why do we have brown fat?
Brown fat in practice
Not brown, not white – but beige!
Brown fat in a bottle
CHAPTER 8. ON YOUR OWN OR WITH A CLUB?
The oasis of the club
Community and togetherness
Club culture
All roads lead to the sea
Nudity
The disappearing penis
Finding the motivation
GOOD HABITS
SWIM BUDDIES
BE TENACIOUS
SPREAD THE WORD
TRACK YOUR PROGRESS
SET SPECIFIC AND REALISTIC GOALS
KNOW YOUR WEAKNESSES
WINTER SWIMMING LINGO
CHAPTER 9. DANGER AND SAFETY IN COLD WATER
The statistics
Cold water – a broad concept
Hypothermia
Symptoms of hypothermia
Survival and cold habituation
Cold-water swimming and cardiac risk
Children and winter swimming
The afterdrop
The physiological explanation
Warm up naturally
Minimizing the afterdrop
Afterdrop and habituation
Hang in there for three sessions
Breathing
COLD FACTS: HOW TO SWIM SAFELY IN COLD WATER
CHAPTER 10. DOES IT MAKE YOU HEALTHIER?
Brown fat and sleep
Activating the immune system
Improved antioxidant protection
Anti-aging and winter swimming
Winter swimming can reduce inflammation
Arthritis and joint pain
Atherosclerosis
Prevention of atherosclerosis
Winter swimming and atherosclerosis
Winter swimming versus exercise
COLD FACTS: WHAT DOES COLD WATER DO?
CHAPTER 11. WHAT WE CAN LEARN FROM OUR ANCESTORS
A modern lifestyle lowers cold-induced energy burning
COLD FACTS: MIMICKING OUR ANCESTORS
CHAPTER 12. WINTER SWIMMING AND MENTAL HEALTH
Cold water as a treatment for depression
Winter swimmers’ moods
Winter swimming against depression
Winter swimming to combat substance abuse and addiction
CHAPTER 13. IN THE SAUNA
Sauna heat
Sweating and toxins
HOT FACTS: WHEN YOU TAKE A SAUNA
Are saunas healthy?
Hot or cold – what feels best?
Heat stress and habituation
Sauna and cardiovascular risks
Exercise for the heart
Cholesterol and the sauna
The sauna and the immune system
The sauna and mental health
Essential oils
HOT FACTS: HEALTH BENEFITS OF THE SAUNA
HOT FACTS: THE SAUNA CAN BE DANGEROUS
AFTERWORD
ACKNOWLEDGEMENTS
REFERENCES
PICTURE CREDITS
About the Author and Translator
