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
Kommentarer (30)
I just want to thank everyone who has supported me over the years. The story of how I won the $768.4 million Powerball jackpot is quite a tale. I had been playing Powerball for six years; I bought my first ticket on my 25th birthday. I felt very lucky that day because I had reached out to Priest Alaska to help me with the winning numbers. I had such a strong hunch that I felt like winking at the camera. I simply followed his instructions and trusted him. He gave me the numbers, and I played a couple of extra tickets worth $10. I checked my ticket when the results were posted online and saw that the numbers were correct, including the Power Play. I screamed for about 10 minutes because it felt like a dream: I had won $768.4 million. Thank you, Priest Alaska. His email is alaskaspellcaster44@gmail.com, and you can also WhatsApp him +233 59 274 5728
It is hard to find true spell casting specialists, but I am pleased to thank Priest Alaska for helping me win the lottery; after trying many others, I found happiness thanks to him. He provided the winning numbers that made me the third-largest lottery winner in history, and I owe it all to him. Winning the lottery is an experience we would all love to have, especially with the help of a trusted spell casting specialist. I won the Powerball jackpot in Los Angeles and am deeply grateful to Priest Alaska; after contacting him, he told me I simply needed to provide the spiritual elements required for the work, and I did not hesitate to supply them to secure the win. I had turned to other specialists who seemed genuine, but only Priest Alaska’s numbers brought me victory. I won the Powerball jackpot valued at $1.08 billion and today I share my experience with others who also wish to win the lottery. Seize the opportunity to contact Priest Alaska (Priest Alaska Spiritual) via email at alaskaspellcaster44@gmail.com and share your own experience with others as well.
THE BEST SECRET WAY TO WIN THE LOTTERY.
I was researching how to improve my odds of winning the lottery when I came across numerous testimonials on a blog describing how Priest Alaska had helped others win by sending them the winning numbers. I was curious, and although I initially thought it was a joke, I decided to try it myself and contacted this spell specialist to understand how it worked, as I had spent a lot of money on tickets without ever winning a prize. I got in touch with him, followed his instructions, and waited two days; sure enough, he gave me the winning numbers to play. I bought my tickets, used the numbers Priest Alaska provided, and won the sum of 85 million dollars (USD 85,000,000). I want you to know that the tips found online don’t work for winning the lottery; Priest Alaska is the only solution. Contact him today to get the winning numbers. You can email him at alaskaspellcaster44@gmail.com or visit his website: https://dralaskaspellcaster.mystrikingly.com.
I am here to share my testimony about how Priest Alaska helped me win the Mega Millions lottery. I cannot thank him enough for the great work he has done for me; he has truly changed my life for the better. I had been playing the lottery for years without winning anything, and I felt very tired and frustrated. One day, I decided to look for ways to increase my odds of winning and came across a blog post explaining how Priest Alaska had helped many people win the lottery using spells focused on the winning numbers. I quickly contacted him via the email address listed in one of the comments and explained my frustration at not winning; he cast a spell on the winning numbers, gave them to me to play, and sure enough, I won the Mega Millions lottery. I am a happy man now, and Priest Alaska has completely changed my life for the better. I am very grateful for what he did for me. If you need his help to win the lottery, you can contact him via email at alaskaspellcaster44@gmail.com or WhatsApp him +233 59 274 5728. Getting the winning numbers from Priest Alaska is the only way to win the lottery.
My name is Aaron Bendickson, I’m 81 years old and proud to be an Officer of the United States. I’ve always stood for good causes, but nothing prepared me for the sadness I felt after playing Lottery Powerball for years with no win. My wife begged me to stop wasting money it broke my heart. One day, while browsing online, I found stories about Priest Alaska helping people win the lottery. I contacted him on his email, and he kindly told me what to do. Two hours after he cast his spell, he gave me 6 numbers. I played them and I won $1,000,000. I was in shock. Priest Alaska gave me joy and hope when I needed it most. I’ll be forever thankful. You can reach him via email: alaskaspellcaster44@gmail.com Check out his website for more information: https://dralaskaspellcaster.mystrikingly.com
I was depressed when doctor told me that I have been diagnosed with Herpes disease… I thought about my Family, I know my Family will face a serious problem when I’m gone, I lost hope and I wept all day, but one day I was searching the internet I found Dr.Osemuhau contact
WhatsApp +2348168714427
I called him and he guided me. I asked him for solutions and he started the remedies for my health. Thank God, now everything is fine, I’m cured by Dr.Osemuhau herbal medicine, I’m very thankful to Dr.Osemuhau and very happy with my hubby and family.
email him Drosemuhau@gmail.com
or you can also reach him through
WhatsApp +2348168714427
He can also cure so many sickness {1}HIV And AIDS {2}Diabetes {3}Epilepsy {4}Blood Cancer {5}HPV {7}ALS {8}Hepatitis {9}Parkinson
I don’t have time beating around the bush, instead I go straight to the point…. So to you doubters I ain’t expecting you all to believe my testimony but only the few chosen ones by God. In a short summary, I’m here to tell the whole world that I recently got cured from my long term herpes disease, both the HSV1 and HSV2 through the assistance of Herbalist doctor Oyagu I pray God continually blesses Dr Oyagu in all he does, because he is indeed a very good, nice and powerful doctor. I’m cured of herpes disease at last! Wow I’m so much in great joy because I’ve never in my life believed herbs works, but meeting doctor Oyagu was an eye opener and he made me believe that herpes truly got a complete cure. I used the doctor’s herbal medicine for just two weeks and I was totally cured from both my HSV1 and HSV2. I’m so excited. For help and assistance in getting rid of your herpes virus you can Call/WhatsApp doctor Oyagu on his telephone number: +2348101755322 or for more inquiries you can as well contact the doctor on EMAIL: oyaguherbalhome@gmail.com
Hello everyone this is the opportunity for you to get cured completely from herpes virus with the good herbs of DR AGBOMIAN SUNDAY the good man you can give a try of this good herbal cure for herpes it’s really amazing i also recommended it as well contact his WhatsApp number via +2349153314157 or inbox his DRAGBOMIANHERBALCURED77@GMAIL.COM
How he has helped me in curing my sickness and bringing happiness into my life. I can really vouch for DR AGBOMIAN SUNDAY, In herbal treatment. I was suffering from Cervical Cancer and infected with HPV. I used to have unusual vaginal bleeding and painful urination. There was nothing I could do until a childhood friend introduced me to Dr. Agbomian Sunday Herbal Remedies. I spoke with him and ordered his recommended medication which was delivered to me through DHL. Immediately I began using herbal medicine, and within a week I couldn’t feel any pain. It took me 2 weeks to finish the medicine and afterwards I was completely cured. I highly recommend that you order your herbal medication through. Dragbomianherbalcured77@gmail.com