Danas je kaljenje vrlo popularan trend. Čujemo da je to tjelesno i duševno zdrav hobi. Ako si jedan od entuzijasta kaljenja, razmišljaš o tome da ga isprobaš ili želiš pročitati nešto o kaljenju, ovaj je članak pravi za tebe. Saznat ćeš zašto se ljudi kale i u čemu je to dobro, kako početi s kaljenjem i koliko mu vremena posvetiti.Što sve zamisliti pod pojmom kaljenje?
Za riječ kaljenje ne postoji doslovan prijevod na engleski jer pod nju spada čitav niz aktivnosti. Zajednički kriterij ovih aktivnosti je izlaganje našeg tijela hladnoći. Tijelo nakon nekog vremena reagira na hladnoću sitnim promjenama, koje dugoročno donose koristi.
Među najomiljenije načine kaljenja spadaju plivanje u vodi zimi, uranjanje u kadu ili bačvu s ledenom vodom, izmjenjivanje ledene i tople vode ili saune, hodanje zimi bez tople odjeće ili posjećivanje kriokomore.
Kako tijelo reagira na izlaganje hladnoći?
Naše tijelo ima razne mehanizme kojima se nosi s nepovoljnim situacijama. I u slučaju hladnoće sposobni smo se do određene mjere prilagoditi.
Kako ne bi dolazilo do nepotrebnih gubitaka topline, stežu nam se sitne krvne žile, posebice u potkožju (periferna vazokonstrikcija) i ograničava se kontakt krvi koja struji i hladnoće.
Kada tjelesna temperatura počne padati ispod 36,5-36,2 °C, vazokonstrikciji se pridružuje i drhtanje, pri kojem sitne mišićne kontrakcije stvaraju toplinu.
Dodatnu ekscesivnu toplinu može stvarati smeđe masno tkivo, koje ima mnogo mitohondrija i vrlo je metabolički aktivno. Kod nekaljene populacije smeđa mast igra ulogu samo kod djece, odrasli je imaju tek nekoliko grama, ali se situacija kaljenjem pomalo mijenja.1
Zašto se kaliti?
Kardiovaskularno zdravlje
Kod ljudi koji prakticiraju kaljenje mjesecima možemo pratiti promjene čak i na molekularnoj razini. U usporedbi s općom populacijom nalazimo razlike u apolipoproteinima, homocisteinu, enzimima, pa čak i nekim hormonima. Ove nam promjene ukazuju na to da otvrdnuti pojedinci imaju niži rizik nastanka i napredovanja bolesti srca i krvnih žila, a prema nekim studijama i dijabetesa tipa II.
Mršavljenje
Dugoročnim kaljenjem nastaju dodatne smeđe masne stanice, koje svojom aktivnošću mogu utjecati na korekciju pretilosti i metaboličkog sindroma.
Treniranje u hladnim uvjetima (zimski sportovi, plivanje u ledenoj vodi) kod muškaraca uzrokuje povećanu mobilizaciju masti, a time i mogući način učinkovitog mršavljenja; kod žena treniranih u hladnoći ova korist nije dokazana.
Otpornost
Tijela kaljenih osoba postupno postaju fizički otpornija na hladnoću, što se očituje i do 40 minuta kasnijom pojavom drhtanja i odgođenim pothlađivanjem u odnosu na opću populaciju (smanjena osjetljivost na hladnoću i osjećaj da ledena voda nije toliko hladna samo su privremena pojava koja nestaje nekoliko tjedana nakon prestanka kaljenja).
Zaštita mozga
Eksperimentalno je kod miševa utvrđeno da kaljenje dovodi do genetskih promjena koje štite sinapse, a time i odgode neurodegenerativnih bolesti poput Alzheimerove bolesti. Ima li kaljenje isti učinak na ljude, ipak se ne može tvrditi.
Imunitet
Kaljenje povećava broj bijelih krvnih stanica i njihovih tvari u krvi, koje osiguravaju imunološku reakciju i djeluju i protuupalno. Plivači u ledenim vodama imaju nižu učestalost respiratornih bolesti, i to s blažim tijekom.
Psihičko zdravlje
Lučenje noradrenalina i endorfina tijekom kaljenja stimulira mozak na način koji ima potencijal pomoći ljudima s psihičkim problemima, i to posebice s depresijom.
Kaljenje i oporavak
Protuupalnim djelovanjem i smanjenjem oksidativnog stresa kaljenje je korisno za sportaše. Kupanje u vodi od 10-15 stupnjeva u trajanju od 10-15 minuta nakon zahtjevnog treninga subjektivno ublažava bolove, a istovremeno omogućuje ponavljanje sličnog rezultata u kraćem vremenu.1, 2, 5
Je li kaljenje uvijek pozitivno?
Kaljenje može biti vrlo zdravo i korisno za tijelo i um. Da bi za nas bilo pozitivno, moramo izbjegavati nepotrebne rizike. Ne bi smjelo doći do pothlađivanja i nastanka zdravstvenih tegoba, stoga je potrebno početi postupno, a ne odmah punom snagom. Preporučljivo je navikavati se na hladnoću i postupno smanjivati temperaturu te povećavati vrijeme izloženosti hladnoći. Tako ćemo izbjeći hipotermiju, plućni edem, šok i nastanak čak i srčane aritmije ili primjerice upale pluća. Osobno ne bismo preporučili kaljenje ljudima sa slabim srcem i ljudima s aktivnom infekcijom.
U usporedbi osoba koje se bave dizanjem utega i kaljenih osoba koje se bave dizanjem utega nije dokazana korist u rastu mišića, stjecanju eksplozivnosti, mišićnoj izdržljivosti, a čak je zabilježena i smanjena sinteza bjelančevina.2, 3, 4
Kako početi i koliko često i dugo se kaliti?
Počeci su uvijek najteži pa je stoga potrebno početi s kaljenjem postupno i tako izbjeći komplikacije.
Najomiljeniji način je kaljenje u vodi. Možeš iskoristiti kadu, kacu ili bačvu s hladnom vodom ili otići plivati u ribnjak, potok ili rijeku zimi. Počni se kaliti na vrijeme, optimalno od početka jeseni, barem jednom, bolje dvaput tjedno.
Koliko vremena provesti kaljenjem potpuno je individualno. Može biti dovoljno nekoliko minuta ili čak pola sata, ovisi o tvojoj otpornosti i temperaturi vode. Savjet iskusnih ljubitelja kaljenja jest da u vodi provode otprilike onoliko minuta koliko voda ima stupnjeva.
Alternativni načini su hodanje vani zimi s minimumom odjeće, što je također dobro početi raditi od prvih hladnih dana. Tuširanje hladnom vodom 1-3 minute ili izmjenjivanje intervala hladnog i toplog tuša možeš raditi tijekom cijele godine ili iskoristiti kao pripremu prije kaljenja u ledenoj vodi.
Sažetak na kraju
Kaljenje može biti dobar pomagač za poboljšanje ukupnog zdravlja, poboljšanje imuniteta, mršavljenje, oporavak ili ublažavanje depresije. Ipak, to nije čudotvorna metoda koja rješava sve probleme, već prije pomoćno sredstvo. Njemu se treba posvetiti postupno, barem dvaput tjedno, i to tijekom nekoliko mjeseci. Kombinacijom kaljenja s kvalitetnom prehranom, aktivnim životnim stilom i dovoljno sna učinit ćeš za sebe maksimum.
Izvori
- 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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