Cold-Plunging and Type 2 Diabetes: Benefits, Studies, and Precautions

Some time ago, at an event where we brought our Ice Baths, a woman approached us and asked: Can I take a cold-plunge if I have diabetes? At that moment, we didn’t know the answer and recommended she consult her doctor.

But that question led us to research the possible effects and benefits of cold-plunging in people with type 2 diabetes. And the results are very interesting.

What Is Diabetes?

Diabetes is a chronic condition in which the body does not properly regulate blood sugar (glucose) levels. This may happen because the pancreas does not produce enough insulin or because the body does not use it effectively (insulin resistance).

Insulin is a hormone produced in the pancreas that transports glucose from the bloodstream into muscle, fat, and other cells, where it can be stored or used as an energy source. In simple terms, insulin controls and helps lower glucose.

There are three main types of diabetes:

Type 1: The body does not produce, or produces very little, insulin because the insulin-producing cells in the pancreas are damaged by an immune process and stop working. In these cases, daily insulin injections are required.
Type 2: The body is resistant to insulin and does not use it properly. It is the most common form and is associated with obesity, although not all people with type 2 diabetes are overweight.
Gestational: Develops during pregnancy and usually disappears after birth, although it increases the risk of developing type 2 diabetes later.

What is cold-plunging and what effects does it have on the body?

Cold-plunging is a wellness practice in which we submerge the body in very cold water (below 13°C) for a short period of time, between 2 and 5 minutes.

When the body comes into contact with cold water, multiple processes are activated simultaneously throughout the body:

The “fight or flight” response: adrenaline is released, heart rate and breathing accelerate.
Blood vessels in the extremities (arms and legs) constrict to preserve heat in the body’s core, where essential organs are located.
Endorphins and dopamine are released—neurotransmitters that improve mood and reduce stress.
Once the body adapts, we shift from a sympathetic (activation) response to a parasympathetic (relaxation) response: BPMs begin to drop and breathing becomes deeper and more controlled.
Upon exiting the water, reactive vasodilation boosts circulation, bringing more oxygen and nutrients throughout the body.

Cold Exposure, Brown Fat, and Glucose

One of these processes—relevant to this article—that occurs when we practice cold exposure is the activation of brown fat.

Thomas P. Seager (PhD) explains the process as follows: When we are exposed to cold, the sympathetic nervous system and the fight-or-flight response are activated. Blood vessels constrict to protect core temperature, and the liver releases glycogen into the bloodstream.

If we had a monitor, we would see a spike in glucose: blood sugar rises in case the muscles or fat need that glucose boost to drive cold-induced thermogenesis. And here’s the key: brown fat activation will mitigate that rise and cause glucose to start falling.

When our body temperature drops, brown fat —the main regulator of body temperature— activates to restore it. How does it do that? Through mitochondrial activation. These are the main characters in this story: they pull white fat and glucose from the bloodstream, burn it, and generate energy (ATP). In other words, brown fat eliminates excess glucose from the bloodstream, using it to produce heat.

Seager explains that, in response to cold, the insulin receptors of a person with type 2 diabetes open and flood the muscles and brown fat with the glucose needed to generate heat through cold thermogenesis. The mitochondria burn excess glucose as fast as possible to produce heat and keep the body warm.

Two Studies

Although the mechanisms of insulin resistance are complex, some studies (Kim et al., 2008) relate it to mitochondrial abnormalities. This reinforces the idea that cryotherapy may stimulate mitochondrial function and creation, improving glucose metabolism.

In one study (Hanssen et al., 2015), a group of middle-aged obese German men stayed outdoors (cold exposure) for four hours a day for ten consecutive days, wearing only shorts and t-shirts. After this period, improvements in insulin sensitivity of up to 80% were observed.

Conclusion

In summary, cold exposure may help people with type 2 diabetes for the following reasons:

Activation of brown fat → thermogenesis → removal of excess glucose to produce heat.
Improved insulin sensitivity.
Promotion of mitochondrial biogenesis (creation of mitochondria).
Improved metabolism.

Although cold-plunges can be beneficial, each person is different and has different levels of adaptation and response to cold (a strong stressor for the body). For this reason, we always recommend consulting with a doctor before trying and incorporating this practice.

If you have any type of diabetes, do not begin this practice without first consulting your primary physician and receiving medical approval.

Explore your potential with our Ice Baths and discover how cold can improve your health and quality of life.

(*) The content of this article is informational and does not replace medical advice. People with any type of condition should consult a medical professional before performing cryotherapy to ensure safety and benefits.