首页 — 世界各地的自我护理与传统疗法 — 温热与水
Cold-water immersion / Nordic cold exposure
cold plunge / vinterbad
本条正文为英语。其他语言的翻译尚在准备中。
收录并不等于推荐。
由来: Northern Europe and elsewhere · 系统: Nordic winter swimming and a contemporary cold habit · 温热与水
这是什么
The habit of immersing in cold water for a short time, or entering the sea or a lake in winter. It is promoted for alertness, recovery, and mood, while a sudden load on the heart is the main risk.
简短入门（不是治疗指示）
- Even for a healthy person, do not enter alone. Lower the water temperature and the time gradually.
- Do not force yourself to dive against the over-breathing that comes just after entering.
- Ice water is dangerous for someone whose heart has not been checked.
常与此项一起提到的不适或目的
- 疲劳
- 紧张或不安
- 免疫（一般提及）
调查笔记（并不承诺效果）
C：初步、小规模或质量较低的研究，或结果不一。不宜过度解读
There is research and reviews on the autonomic nervous system, inflammatory markers, and mood, but the quality of health-outcome evidence is still debated. “The immune system becomes stronger” is easy to overstate.
出处
- Esperland et al., 2022, health effects of voluntary cold water exposure (PMC9518606)
- Almahayni & Hammond, 2024, PLOS ONE systematic review of the Wim Hof Method
注意
Cold shock, arrhythmia, drowning, and hypothermia. Never do this alone, or after drinking alcohol.
如有不安，或有基础疾病、妊娠、正在用药，请咨询具备资格的专业人员。
不宜进行的情况
- Heart disease, poorly controlled high blood pressure, or arrhythmia
- Pregnancy
- Epilepsy or severe asthma
- Doing this alone