Danes je otrjevanje zelo priljubljen trend. Slišimo, da je to telesno in duševno zdrav konjiček. Če si eden izmed navdušencev otrjevanja, razmišljaš o tem, da bi ga preizkusil, ali si o otrjevanju želiš nekaj prebrati, potem je ta članek pravi zate. Izvedel boš, zakaj se ljudje otrjujejo in v čem je to dobro, kako z otrjevanjem začeti in koliko časa mu posvetiti.Kaj vse si predstavljati pod pojmom otrjevanje?
Slovenska beseda otrjevanje nima dobesednega prevoda, ker pod njo spada cela vrsta aktivnosti. Skupni kriterij teh aktivnosti je izpostavljenost našega telesa mrazu. Telo se po nekaj časa na mraz odzove z drobnimi spremembami, ki dolgoročno prinašajo koristi.
Med najbolj priljubljene načine otrjevanja spadajo plavanje v vodi pozimi, potapljanje v kad ali sod z ledeno vodo, izmenjavanje ledene vode s toplo vodo ali s savno, hoja pozimi brez toplih oblačil ali obiskovanje krioterapijske komore.
Kako se telo odziva na izpostavljenost mrazu?
Naše telo ima različne mehanizme, s katerimi se spoprijema z neugodnimi situacijami. Tudi v primeru mraza se lahko do določene mere prilagodimo.
Da ne bi prišlo do nepotrebnih izgub toplote, se nam skrčijo drobne žile zlasti v podkožju (periferna vazokonstrikcija) in je omejen stik krvi, ki teče, z mrazom.
Ko telesna temperatura začne padati pod 36,5-36,2 °C, se k vazokonstrikciji doda še tresenje, pri katerem drobne mišične kontrakcije ustvarjajo toploto.
Dodatno presežno toploto lahko ustvarja rjava maščobna tkiva, ki ima veliko mitohondrijev in je zelo presnovno aktivna. Pri neotrjeni populaciji ima rjava maščoba vlogo samo pri otrocih, odrasli je imajo le nekaj gramov, vendar se stanje z otrjevanjem nekoliko spreminja.1
Zakaj se otrjevati?
Kardiovaskularno zdravje
Pri ljudeh, ki že mesece izvajajo otrjevanje, lahko opazimo spremembe vse do molekularne ravni. V primerjavi s splošno populacijo najdemo razlike v apolipoproteinih, homocisteinu, encimih in celo nekaterih hormonih. Te spremembe nam nakazujejo, da imajo otrjeni ljudje nižje tveganje za nastanek in napredovanje srčno-žilnih obolenj in po nekaterih študijah tudi sladkorne bolezni drugega tipa.
Hujšanje
Z dolgoročnim otrjevanjem nastajajo dodatne rjave maščobne celice, ki lahko s svojo aktivnostjo vplivajo na korekcijo debelosti in metaboličnega sindroma.
Trening v hladnih pogojih (zimski športi, plavanje v ledeni vodi) pri moških povzroča povečano mobilizacijo maščob in s tem možen način učinkovitega hujšanja, pri ženskah, treniranih v mrazu, ta koristi ni bila dokazana.
Odpornost
Telesa otrjenih ljudi postopoma postajajo fizično odpornejša na mraz, kar se kaže tudi do 40 minut poznejšim nastopom tresenja in zapoznelim podhladitvijo v primerjavi s splošno populacijo (zmanjšana občutljivost na mraz in občutek, da ledena voda ni tako mrzla, je le začasna zadeva, ki izzveni v nekaj tednih po koncu otrjevanja).
Zaščita možganov
Eksperimentalno je bilo pri miših ugotovljeno, da otrjevanje vodi do genetskih sprememb, ki ščitijo sinapse in s tem odlagajo nevrodegenerativne bolezni, kot je na primer Alzheimerjeva bolezen. Ali ima otrjevanje enak učinek na ljudi, pa ni mogoče trditi.
Imunost
Otrjevanje povečuje količino belih krvničk in njihovih dejavnikov v krvi, ki zagotavljajo imunski odziv in delujejo tudi protivnetno. Plavalci v ledenih vodah imajo nižjo pojavnost dihalnih obolenj, in to z blažjim potekom.
Duševno zdravje
Izločanje noradrenalina in endorfina med otrjevanjem stimulira možgane na način, ki ima potencial pomagati ljudem s psihičnimi težavami, in to predvsem z depresijo.
Otrjevanje in regeneracija
S protivnetnim delovanjem in zmanjšanjem oksidativnega stresa je otrjevanje koristno za športnike. Kopanje v 10-15 stopinjski vodi za 10-15 minut po zahtevnem treningu subjektivno olajša bolečine in hkrati omogoči ponovitev podobnega rezultata v krajšem času.1, 2, 5
Je otrjevanje vedno pozitivno?
Otrjevanje je lahko zelo zdravo in koristno za telo ter um. Da bi bilo za nas pozitivno, se moramo izogniti nepotrebnim tveganjem. Ne bi smelo priti do podhladitve in nastanka zdravstvenih težav, zato je treba začeti postopoma in ne takoj polno. Priporočljivo je na mraz navaditi se in postopoma zniževati temperaturo ter povečevati čas izpostavljenosti mrazu. Tako se izognemo hipotermiji, pljučnemu edemu, šoku in nastanku vse do srčne aritmije ali na primer pljučnice. Osebno ne bi priporočili otrjevanja ljudem s šibkim srcem in ljudem s potekajočo okužbo.
V primerjavi ljudi, ki trenirajo moč, in otrjenih ljudi, ki trenirajo moč, ni bila dokazana korist pri rasti mišic, pridobivanju eksplozivnosti, mišični vzdržljivosti, celo bila je zmanjšana tvorba beljakovin.2, 3, 4
Kako začeti in kako pogosto ter dolgo se otrjevati?
Začetki so vedno najtežji, zato je treba začeti z otrjevanjem postopoma in se tako izogniti zapletom.
Najbolj priljubljen način je otrjevanje v vodi. Lahko uporabiš kad, banjo ali sod s hladno vodo ali greš plavat v ribnik, potok ali reko pozimi. Začni se otrjevati pravočasno, optimalno od začetka jeseni vsaj enkrat, bolje dvakrat na teden.
Koliko časa nameniti otrjevanju, je popolnoma individualno. Lahko zadostuje nekaj minut ali tudi pol ure, odvisno od tvoje odpornosti in temperature vode. Nasvet izkušenih otrjencev je, da v vodi preživijo pribl. toliko minut, kolikor ima voda stopinj.
Alternativna načina sta hoja zunaj pozimi z minimalno oblačili, kar je prav tako dobro začeti izvajati od prvih hladnih dni. Tuširanje s hladno vodo 1-3 minute ali izmenjavanje intervalov hladne in tople prhe lahko izvajaš celo leto ali uporabiš kot pripravo pred otrjevanjem v ledeni vodi.
Povzetek na koncu
Otrjevanje je lahko dober pripomoček za izboljšanje splošnega zdravja, izboljšanje imunosti, hujšanje, regeneracijo ali blaženje depresije. Ni pa čudežna metoda, ki bi rešila vse težave, ampak bolj tak pripomoček. Treba se mu je posvečati postopoma, vsaj dvakrat na teden, in to nekaj mesecev. S kombinacijo otrjevanja s kakovostno prehrano, aktivnim življenjskim slogom in dovolj spanja boš zase naredil maksimum.
Viri
- 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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