Will the cryochamber help pump health

What is a cryochamber

A cryochamber is a room with an air temperature from −110 ° С to −145 ° С. The person is placed in it for a maximum of 3 minutes. This procedure is called general cryotherapy.

CountsG. Lombardi, E. Ziemann, G. Banfi. Whole-Body Cryotherapy in Athletes: From Therapy to Stimulation. An Updated Review of the Literature / Frontiers in Physiologythat cryotherapy was invented by Japanese professor Toshiro Yamauchi, noting how well patients with rheumatoid arthritis feel after exercising in the mountains in winter. It began to be used in sports medicine and rehabilitation, used to treat joint problems and relieve muscle pain.

Now clinics offering cryochamber sessions attribute many healing properties to them, including normalizing sleep and improving mood, help in combating bad habits, improving immunity, reducing sweating and weight, cellulite treatment and prevention aging.

However, scientific evidence supports only some of these claims, and even then not completely.

Why staying in a cryochamber is beneficial

Although this method has been around for decades, there are not many scientific papers devoted to its health benefits. Below we list the proven, at least partially, benefits of general cryotherapy.

May reduce joint pain and stiffness in rheumatoid arthritis

Cold exposure may relieve symptoms rheumatoid arthritis - a chronic inflammatory disease that leads to the degradation of cartilage and bone tissue.

So, in the studyH. E. Hirvonen, M. K. Mikkelsson, H. Kautiaine. Effectiveness of different cryotherapies on pain and disease activity in active rheumatoid arthritis. A randomized single blinded controlled trial / Clinical and experimental rheumatology in 60 patients, cryotherapy helped relieve pain. Although the scientists noted that the effect of general and local procedures (applying ice packs) did not differ significantly.

In addition, cryotherapy was also found to be effective in a meta-analysis of six studies involving 257 patients.X. Guillot, N. Tordi, L. Mourot. Cryotherapy in inflammatory rheumatic diseases: a systematic review / Expert review of clinical immunology to relieve pain and inflammation in rheumatoid arthritis. But at the same time, the conclusions apply to all methods of exposure to cold, including those aimed at a specific joint, and not at the whole body.

Probably Reduces Oxidative Stress

Oxidative stressD. J. Betteridge. What is oxidative stress? / Metabolism Is an imbalance between free radicals and antioxidants. In this state, the body increases the number of reactive oxygen species - molecules with an unequal number of electrons. Due to their oxidizing properties, they damage the cells of the body, destroying proteins and DNA.

Normally, free radicals are neutralized by antioxidants - substances that are synthesized in the body and enter it with food. But if the balance is disturbed, for example from stress, smoking, excess sugar or lack of vitamins, the body cannot cope. Oxidative stress can cause chronic inflammationD. J. Betteridge. What is oxidative stress? / Metabolism and increase the risk of various disorders, including hypertension, atherosclerosis and other cardiovascular problems, diabetes, diseases of the nervous system, and some types of cancer.

Cryochamber sessions can increase the amount of antioxidants. So, in one experimentE. Miller, M. Mrowicka, K. Malinowska. Effects of the whole-body cryotherapy on a total antioxidative status and activities of some antioxidative enzymes in blood of patients with multiple sclerosis ‑ preliminary study / The journal of medical investigation involving 32 patients with multiple sclerosis, 10 general cryotherapy treatments significantly increased plasma antioxidant levels.

A small positive effect was noted in two other studies. 1. P. Sutkowy, B. Augustyńska, A. Woźniak. Physical Exercise Combined with Whole-Body Cryotherapy in Evaluating the Level of Lipid Peroxidation Products and Other Oxidant Stress Indicators in Kayakers / Oxidative Medicine and Cellular longevity
2. E. Śliwicka, T. Cisoń, A. Straburzyńska ‑ Lupa. Effects of whole-body cryotherapy on 25 ‑ hydroxyvitamin D, irisin, myostatin, and interleukin ‑ 6 levels in healthy young men of different fitness levels / Scientific reports featuring young healthy men.

Because oxidative stress goes hand in hand with inflammation, suggest that cold can relieve symptoms of certain inflammatory conditions, such as atopic dermatitisT. Klimenko, S. Ahvenainen, S. Karvonen. Whole-Body Cryotherapy in Atopic Dermatitis / Archives of Dermatology, multiple sclerosisE. Miller, M. Mrowicka, K. Malinowska. Effects of the whole-body cryotherapy on a total antioxidative status and activities of some antioxidative enzymes in blood of patients with multiple sclerosis ‑ preliminary study / The journal of medical investigationand also become a prevention of Alzheimer's diseaseB. Misiak, A. Kiejna. Translating whole-body cryotherapy into geriatric psychiatry — a proposed strategy for the prevention of Alzheimer’s disease / Medical hypotheses.

However, there is currently too little research on general cryotherapy to be considered an effective treatment for oxidative stress.

Cheers up

In one studyJoanna Rymaszewska, David Ramsey, Sylwia Chładzińska-Kiejna. Whole-body cryotherapy as adjunct treatment of depressive and anxiety disorders / Archivum Immunologiae et Therapiae Experimentalis 15 days of cryochamber sessions significantly reduced the participants' symptoms of depression and anxiety.

Although there is little scientific work alone to indicate that cryotherapy is effective in improving mental health, those who have undergone cold treatment often report an uplift in mood.

What a cryochamber won't help

Get rid of excess weight and cellulite

There are a few 1. P. Lee, S. Smith, J. Linderman. Temperature ‑ acclimated brown adipose tissue modulates insulin sensitivity in humans / Diabetes
2. Anouk A. J. J. van der Lans, J. Hoeks, B. Brans. Cold acclimation recruits human brown fat and increases nonshivering thermogenesis / The Journal of Clinical Investigation scientific works confirming the benefits of cold to combat obesity. However, they relate to the prolonged effect of a cool environment (17–19 ° C) on the formation of brown fat - a tissue that does not store energy, but spends it on heating the body.

But 3 minutes in super-low temperatures does not haveJ. R. Filliard, F. Bieuzen., G. Berthelot. P-12 The effects of the whole body cryotherapy on the body composition / British Journal of Sports Medicine effect on the weight and the amount of fat. After at least 10 treatments.

As for cellulite, the cryolipolysis method is recognized as quite effective.N. Krueger, S. V. Mai, S. Luebberding. Cryolipolysis for noninvasive body contouring: clinical efficacy and patient satisfaction / Clinical, cosmetic and investigational dermatology - "freezing" of fat cells in a certain place. But this method involves the use of a special apparatus that locally acts on fat deposits, and has nothing to do with being in a cryochamber.

Accelerate Post-Workout Recovery

Cryochambers are usedG. Lombardi, E. Ziemann, G. Banfi. Whole-Body Cryotherapy in Athletes: From Therapy to Stimulation. An Updated Review of the Literature / Frontiers in Physiology in sports for recovery after heavy loads, but their effectiveness has not been proven.

For example, one study foundM. Kruegerab, J. T. Costelloc, S. Achtzehnab. Whole-body cryotherapy (−110 ° C) following high-intensity intermittent exercise does not alter hormonal, inflammatory or muscle damage biomarkers in trained males / Cytokinethat a session in a cryo chamber provides no more advantages than an ice bath, which is popular in the sports environment, although it costs an order of magnitude more.

Moreover, the review of scientific studies did not findJ. T. Costello, P. R. A. Baker, G. M. Minett. Whole-body cryotherapy (extreme cold air exposure) for preventing and treating muscle soreness after exercise in adults / The Cochrane database of systematic reviews strong evidence of the effectiveness of cryotherapy in relieving muscle pain after exercise.

Increase Vitamin D Synthesis

It is essential for normal metabolism, strong immunity and cardiovascular health. Get this vitamin it is possible while in the sun: it is produced in the skin under the influence of ultraviolet rays, as well as from food sources - oily fish, egg yolks, mushrooms.

The cryochamber is useless for this. In a single studyE. Sliwicka, T. Cison, A. Straburzynska ‑ Lupa. Effects of whole-body cryotherapy on 25 ‑ hydroxyvitamin D, irisin, myostatin, and interleukin ‑ 6 levels in healthy young men of different fitness levels / Scientific reportsdedicated to this topic, 10 sessions of general cryotherapy only slightly increased the synthesis of vitamin D in young healthy men, but even a small effect disappeared 24 hours after the session.

Who is contraindicated in general cryotherapy?

You shouldn't go to the cryo chamberG. Lombardi, E. Ziemann, G. Banfi. Whole-Body Cryotherapy in Athletes: From Therapy to Stimulation. An Updated Review of the Literature / Frontiers in Physiology people with such disabilities:

• cryoglobulinemia;
• cold intolerance;
• Raynaud's disease;
• hypothyroidism;
• acute respiratory diseases;
• cardiovascular diseases (unstable angina pectoris, heart failure of the 3rd and 4th stages);
• purulent-gangrenous skin lesions;
• pathology of the nervous system;
• local blood flow disorders;
• cachexia and hypothermia;
• claustrophobia and mental disordersmaking it difficult to cooperate with patients during treatment.

What happens in the cryochamber

The standard protocol looks likeG. Lombardi, E. Ziemann, G. Banfi. Whole-Body Cryotherapy in Athletes: From Therapy to Stimulation. An Updated Review of the Literature / Frontiers in Physiology in the following way:

• Before the procedure, you need to change into a swimsuit or swimming trunks, put on socks and sneakers, gloves and a headband to protect the places most vulnerable to the cold. You can also use a surgical mask to avoid breathing in very cold air directly.
• It is important to make sure your body and clothing are dry so that the cold does not harm your skin.
• First you need to go to the cryochamber lobby with an air temperature of -60 ° C and spend 30 seconds there for adaptation.
• Then the person is sent to a cryo chamber with an air temperature of -110 ° C for 2-3 minutes. You can just stand or move.
• After that, you need to stay again in the lobby with a temperature of -60 ° C for 10–20 seconds. Then the procedure can be considered completed.

Cryotherapy takes place under the constant supervision of a specialist who observes the patient through glass and a video camera. At any time you can ask a question and get an answer, as well as leave the room if you wish.

As for the sensations during the procedure, a fan of the cryochamber Kirsty Hutton describesThe Complete Guide to Using Cryotherapy to Reduce Inflammation / Better Humans this is so: when entering the main room there is some shock from the cold, but no pain or severe discomfort is felt.

There may be a slight fog in the cryo chamber, but not so thick as to hide the window and the medic behind it. In general, there is nothing unpleasant or frightening about the procedure.

How safe are cryochambers

In the absence of contraindications, general cryotherapy is consideredG. Lombardi, E. Ziemann, G. Banfi. Whole-Body Cryotherapy in Athletes: From Therapy to Stimulation. An Updated Review of the Literature / Frontiers in Physiology pretty safe. During the procedure, people may slightly increase blood pressure, but in the absence of heart problems, this does not threaten health.

After leaving the cryochamber, slight redness and tingling of the skin may occur due to vasodilation and blood flow, but these effects quickly subside.

How much does general cryotherapy cost

The cost depends on the clinic and ranges from 1.5-2.5 thousand rubles per session. A course for several procedures is usually cheaper. For example, buying 10 sessions can cost 17–20 thousand rubles.

As a rule, before undergoing cryotherapy, a consultation with a doctor is prescribed, who asks about all violations and, if necessary, sends for tests. It is better to clarify whether this is paid separately or included in the cost of the procedure.

How often can you visit the cryochamber

In most studies 1. E. Sliwicka, T. Cison, A. Straburzynska ‑ Lupa. Effects of whole-body cryotherapy on 25 ‑ hydroxyvitamin D, irisin, myostatin, and interleukin ‑ 6 levels in healthy young men of different fitness levels / Scientific reports
2. P. Sutkowy, B. Augustyńska, A. Woźniak. Physical Exercise Combined with Whole-Body Cryotherapy in Evaluating the Level of Lipid Peroxidation Products and Other Oxidant Stress Indicators in Kayakers / Oxidative Medicine and Cellular longevity the participants were assigned a course of 10 daily treatments. And in one of the experimentsH. E. Hirvonen, M. K. Mikkelsson, H. Kautiaine. Effectiveness of different cryotherapies on pain and disease activity in active rheumatoid arthritis. A randomized single blinded controlled trial / Clinical and experimental rheumatology patients with rheumatoid arthritis sat in a cryochamber 2-3 times a day without negative consequences for their well-being.