I dag er koldttilvænning en meget populær trend. Vi hører, at det er en hobby, der er sund for både krop og sind. Hvis du er en af entusiasterne inden for koldttilvænning, overvejer at prøve det eller gerne vil læse noget om det, er denne artikel den rette for dig. Du får at vide, hvorfor folk kolder sig til, hvad det er godt for, hvordan man kommer i gang, og hvor meget tid man skal bruge på det.Hvad dækker begrebet koldttilvænning egentlig over?
Det tjekkiske ord for koldttilvænning har ikke en direkte oversættelse på engelsk, fordi det dækker over en hel række aktiviteter. Det fælles kriterium for disse aktiviteter er, at man udsætter sin krop for kulde. Kroppen reagerer efter et stykke tid på kulden med små forandringer, som på lang sigt giver fordele.
Blandt de mest populære former for koldttilvænning er vinterbadning, nedsænkning i badekar eller tønde med isvand, skift mellem isvand og varmt vand eller sauna, at gå ude om vinteren uden varmt tøj eller besøg i et kryokammer.
Hvordan reagerer kroppen på udsættelse for kulde?
Vores krop har forskellige mekanismer til at håndtere ugunstige situationer. Selv i tilfælde af kulde er vi i stand til at tilpasse os i et vist omfang.
For at undgå unødvendigt varmetab trækker vores små blodkar sig sammen, især i underhuden (perifer vasokonstriktion), hvorved kontakten mellem det strømmende blod og kulden begrænses.
Når kropstemperaturen begynder at falde under 36,5-36,2 °C, kommer der ud over vasokonstriktionen også rystelser, hvor små muskelsammentrækninger genererer varme.
Yderligere ekstra varme kan skabes af brunt fedtvæv, som har mange mitokondrier og er meget metabolisk aktivt. Hos den ikke-koldttilvænnede befolkning spiller brunt fedt kun en rolle hos børn, voksne har kun nogle få gram af det, men situationen ændrer sig lidt med koldttilvænning.1
Hvorfor kolde sig til?
Kardiovaskulær sundhed
Hos mennesker, der praktiserer koldttilvænning i måneder, kan vi observere ændringer helt ned på molekylært niveau. Sammenlignet med den almindelige befolkning finder vi forskelle i apolipoproteiner, homocystein, enzymer og endda visse hormoner. Disse ændringer antyder, at koldttilvænnede mennesker har lavere risiko for udvikling og progression af hjerte-kar-sygdomme og ifølge nogle studier også type II-diabetes.
Vægttab
Ved langvarig koldttilvænning opstår der flere brune fedtceller, som gennem deres aktivitet kan bidrage til at afhjælpe overvægt og metabolisk syndrom.
Træning under kolde forhold (vintersport, svømning i isvand) hos mænd forårsager øget fedtmobilisering og dermed en mulig effektiv metode til vægttab; hos kvinder trænet i kulde er denne fordel ikke blevet påvist.
Modstandsdygtighed
Kroppen hos koldttilvænnede mennesker bliver gradvist mere fysisk modstandsdygtig over for kulde, hvilket viser sig ved, at rystelserne opstår op til 40 minutter senere og med forsinket nedkøling sammenlignet med den almindelige befolkning (den nedsatte følsomhed over for kulde og fornemmelsen af, at isvandet ikke er så koldt, er kun midlertidig og forsvinder få uger efter, man stopper med koldttilvænning).
Beskyttelse af hjernen
Det er eksperimentelt blevet påvist hos mus, at koldttilvænning fører til genetiske ændringer, der beskytter synapserne og dermed udsætter neurodegenerative sygdomme som f.eks. Alzheimers sygdom. Om koldttilvænning har samme effekt hos mennesker, kan man dog ikke sige med sikkerhed.
Immunforsvar
Koldttilvænning øger mængden af hvide blodlegemer og deres signalstoffer i blodet, som sørger for immunreaktionen og også virker betændelseshæmmende. Svømmere i isvand har en lavere forekomst af luftvejssygdomme, og disse forløber mildere.
Psykisk sundhed
Udskillelsen af noradrenalin og endorfin under koldttilvænning stimulerer hjernen på en måde, der har potentiale til at hjælpe mennesker med psykiske problemer, især med depression.
Koldttilvænning og restitution
Ved sin betændelseshæmmende virkning og reduktion af oxidativt stress er koldttilvænning gavnligt for sportsudøvere. Bad i 10-15 graders vand i 10-15 minutter efter en krævende træning lindrer subjektivt smerter og gør det samtidig muligt at gentage en lignende præstation på kortere tid.1, 2, 5
Er koldttilvænning altid positivt?
Koldttilvænning kan være meget sundt og gavnligt for krop og sind. For at det skal være positivt for os, skal vi undgå unødvendige risici. Der bør ikke opstå nedkøling og sundhedsproblemer, derfor er det nødvendigt at starte gradvist og ikke gå all-in med det samme. Det er en god idé at vænne sig til kulden og gradvist sænke temperaturen og øge eksponeringstiden for kulde. På den måde undgår vi hypotermi, lungeødem, shock og endda udvikling af hjertearytmi eller f.eks. lungebetændelse. Vi vil personligt ikke anbefale koldttilvænning til mennesker med svagt hjerte eller mennesker med en igangværende infektion.
Ved sammenligning af styrketrænende mennesker og styrketrænende koldttilvænnede blev der ikke påvist nogen fordel i muskelvækst, opnåelse af eksplosivitet, muskeludholdenhed, og der blev endda observeret nedsat proteinsyntese.2, 3, 4
Hvordan starter man, og hvor ofte og længe skal man kolde sig til?
Begyndelsen er altid den sværeste, og derfor er det nødvendigt at starte gradvist med koldttilvænning og dermed undgå komplikationer.
Den mest populære metode er koldttilvænning i vand. Du kan bruge et badekar, en balje eller en tønde med koldt vand, eller tage en svømmetur i en dam, bæk eller flod om vinteren. Start med at kolde dig til i god tid, optimalt fra begyndelsen af efteråret, mindst én gang, helst to gange om ugen.
Hvor meget tid man bruger på koldttilvænning er helt individuelt. Det kan være nok med et par minutter eller helt op til en halv time, det afhænger af din modstandsdygtighed og vandtemperaturen. Et tip fra erfarne koldttilvænnede er, at de tilbringer omtrent lige så mange minutter i vandet, som vandet har grader.
Alternative metoder er at gå udenfor om vinteren med et minimum af tøj, hvilket også er godt at begynde med fra de første kolde dage. Koldt brusebad i 1-3 minutter eller skift mellem intervaller med koldt og varmt brusebad kan du gøre hele året rundt eller bruge som forberedelse inden koldttilvænning i isvand.
Sammenfatning til sidst
Koldttilvænning kan være en god hjælp til at forbedre den generelle sundhed, styrke immunforsvaret, tabe sig, restituere eller lindre depression. Det er dog ikke en mirakelmetode, der løser alle problemer, men snarere et hjælpemiddel. Det er nødvendigt at begynde gradvist, mindst to gange om ugen, i løbet af flere måneder. Ved at kombinere koldttilvænning med en god kost, en aktiv livsstil og tilstrækkelig søvn gør du det maksimale for dig selv.
Kilder
- Esperland, Didrik et al. “Health effects of voluntary exposure to cold water - a continuing subject of
- debate.” International journal of circumpolar health vol. 81,1 (2022): 2111789. doi:10.1080/22423982.2022.2111789
- Knechtle, Beat et al. “Cold Water Swimming-Benefits and Risks: A Narrative Review.” International journal of environmental research and public health vol. 17,23 8984. 2 Dec. 2020, doi:10.3390/ijerph17238984
- Petersen, Aaron C, and Jackson J Fyfe. “Post-exercise Cold Water Immersion Effects on Physiological Adaptations to Resistance Training and the Underlying Mechanisms in Skeletal Muscle: A Narrative Review.” Frontiers in sports and active living vol. 3 660291. 8 Apr. 2021, doi:10.3389/fspor.2021.660291
- Kwiecien, Susan Y, and Malachy P McHugh. “The cold truth: the role of cryotherapy in the treatment of injury and recovery from exercise.” European journal of applied physiology vol. 121,8 (2021): 2125-2142. doi:10.1007/s00421-021-04683-8
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