De nos jours, l'exposition au froid est une tendance très populaire. On entend souvent dire que c'est une activité saine, autant physiquement que mentalement. Si tu fais partie des passionnés d'exposition au froid, si tu envisages de l'essayer ou si tu veux simplement en apprendre plus à ce sujet, alors cet article est fait pour toi. Tu découvriras pourquoi les gens s'exposent au froid et en quoi c'est bénéfique, comment commencer et combien de temps y consacrer.Que recouvre exactement le terme d'exposition au froid ?
Le mot tchèque « otužování » n'a pas de traduction littérale en anglais, car il englobe toute une série d'activités. Le critère commun à ces activités est l'exposition de notre corps au froid. Au bout d'un moment, le corps réagit au froid par de petits changements qui, à long terme, apportent des bénéfices.
Parmi les méthodes d'exposition au froid les plus populaires, on trouve la nage en eau froide en hiver, l'immersion dans une baignoire ou un tonneau d'eau glacée, l'alternance entre eau glacée et eau chaude ou le sauna, la marche en hiver sans vêtements chauds ou la fréquentation d'une chambre de cryothérapie.
Comment le corps réagit-il à l'exposition au froid ?
Notre corps dispose de différents mécanismes pour faire face aux situations défavorables. Même face au froid, nous sommes capables de nous adapter dans une certaine mesure.
Pour éviter des pertes de chaleur inutiles, nos petits vaisseaux sanguins se contractent, surtout dans le tissu sous-cutané (vasoconstriction périphérique), ce qui limite le contact entre le sang qui circule et le froid.
Quand la température corporelle commence à descendre sous 36,5-36,2 °C, des frissons s'ajoutent à la vasoconstriction, pendant lesquels de petites contractions musculaires génèrent de la chaleur.
Le tissu adipeux brun peut également produire de la chaleur excessive, car il contient de nombreuses mitochondries et est très actif sur le plan métabolique. Chez les personnes non habituées au froid, la graisse brune ne joue un rôle que chez les enfants, les adultes n'en possèdent que quelques grammes, mais la situation change un peu avec l'exposition au froid.1
Pourquoi s'exposer au froid ?
Santé cardiovasculaire
Chez les personnes qui pratiquent l'exposition au froid depuis plusieurs mois, on peut observer des changements jusqu'au niveau moléculaire. Par rapport à la population générale, on trouve des différences dans les apolipoprotéines, l'homocystéine, les enzymes et même certaines hormones. Ces changements suggèrent que les personnes habituées au froid ont un risque plus faible d'apparition et de progression des maladies cardiovasculaires et, selon certaines études, du diabète de type II.
Perte de poids
Une exposition au froid prolongée génère davantage de cellules graisseuses brunes, dont l'activité peut contribuer à la correction de l'obésité et du syndrome métabolique.
L'entraînement en conditions froides (sports d'hiver, natation en eau glacée) chez les hommes provoque une mobilisation accrue des graisses et donc une possible méthode efficace de perte de poids ; chez les femmes entraînées au froid, ce bénéfice n'a pas été démontré.
Résistance
Le corps des personnes habituées au froid devient progressivement physiquement plus résistant au froid, ce qui se traduit par un déclenchement des frissons retardé jusqu'à 40 minutes et un refroidissement corporel retardé par rapport à la population générale (la sensibilité réduite au froid et la sensation que l'eau glacée n'est pas si froide ne sont que temporaires et disparaissent quelques semaines après l'arrêt de l'exposition au froid).
Protection du cerveau
Des expériences menées sur des souris ont montré que l'exposition au froid entraîne des changements génétiques protégeant les synapses et retardant ainsi les maladies neurodégénératives comme la maladie d'Alzheimer. On ne peut cependant pas affirmer que l'exposition au froid a le même effet chez l'humain.
Immunité
L'exposition au froid augmente le nombre de globules blancs et de leurs médiateurs dans le sang, qui assurent la réaction immunitaire et ont aussi un effet anti-inflammatoire. Les nageurs en eau glacée présentent une incidence plus faible de maladies respiratoires, avec une évolution plus légère.
Santé psychique
La libération de noradrénaline et d'endorphine pendant l'exposition au froid stimule le cerveau d'une manière qui a le potentiel d'aider les personnes souffrant de problèmes psychiques, notamment de dépression.
Exposition au froid et récupération
Grâce à son effet anti-inflammatoire et à la réduction du stress oxydatif, l'exposition au froid est bénéfique pour les sportifs. Un bain à 10-15 degrés pendant 10-15 minutes après un entraînement intense soulage subjectivement les douleurs et permet de reproduire une performance similaire en moins de temps.1, 2, 5
L'exposition au froid est-elle toujours positive ?
L'exposition au froid peut être très saine et bénéfique pour le corps et l'esprit. Pour qu'elle soit positive, nous devons éviter les risques inutiles. Il ne faut pas provoquer d'hypothermie ni de problèmes de santé, c'est pourquoi il faut commencer progressivement et non directement à fond. Il est conseillé de s'habituer au froid en abaissant progressivement la température et en augmentant progressivement le temps d'exposition au froid. On évite ainsi l'hypothermie, l'œdème pulmonaire, le choc et l'apparition éventuelle d'arythmie cardiaque ou encore d'une pneumonie. Personnellement, nous ne recommanderions pas l'exposition au froid aux personnes ayant un cœur fragile ou une infection en cours.
En comparant les personnes qui font de la musculation et les personnes qui font de la musculation et s'exposent au froid, aucun bénéfice n'a été démontré sur la croissance musculaire, le gain d'explosivité, l'endurance musculaire, et on a même observé une diminution de la synthèse des protéines.2, 3, 4
Comment commencer et à quelle fréquence et durée s'exposer au froid ?
Les débuts sont toujours les plus difficiles, c'est pourquoi il faut commencer l'exposition au froid progressivement afin d'éviter les complications.
La méthode la plus populaire est de s'exposer au froid dans l'eau. Tu peux utiliser une baignoire, une cuve ou un tonneau d'eau froide, ou aller nager dans un étang, un ruisseau ou une rivière en hiver. Commence à t'exposer au froid tôt, idéalement dès le début de l'automne, au moins une fois, de préférence deux fois par semaine.
Le temps à consacrer à l'exposition au froid est purement individuel. Quelques minutes peuvent suffire, ou jusqu'à une demi-heure, cela dépend de ta résistance et de la température de l'eau. Une astuce des adeptes expérimentés est de rester dans l'eau environ autant de minutes que l'eau a de degrés.
Parmi les méthodes alternatives, on trouve la marche en extérieur en hiver avec un minimum de vêtements, qu'il est aussi conseillé de commencer dès les premiers jours froids. Une douche froide de 1 à 3 minutes ou l'alternance de douches froides et chaudes peuvent se pratiquer toute l'année ou servir de préparation avant une exposition en eau glacée.
Résumé pour conclure
L'exposition au froid peut être une bonne aide pour améliorer la santé globale, renforcer l'immunité, perdre du poids, favoriser la récupération ou atténuer la dépression. Ce n'est cependant pas une méthode miracle qui résout tous les problèmes, mais plutôt un outil complémentaire. Il faut commencer à la pratiquer progressivement, au moins deux fois par semaine, pendant plusieurs mois. En combinant l'exposition au froid avec une alimentation de qualité, un mode de vie actif et suffisamment de sommeil, tu feras le maximum pour toi-même.
Sources
- 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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