Diabetes now affects more than 5 million people in the UK and whether it’s type 1, type 2, or pre-diabetes, a diagnoses can be challenging, and force some changes upon your life.  

With so many people now heading into the water to help them manage their wellbeing, more and more questions are being asked around how cold water may be able to help those with diabetes ease and manage their symptoms.

Here, we’ll look at the benefits of cold water swimming for individuals with diabetes and pre-diabetes, shedding light on how this activity can positively impact insulin sensitivity, inflammation reduction, blood circulation, weight loss, and stress management.

Benefits of Cold Water Immersion for People with Type 1 Diabetes:

People with type 1 diabetes have an autoimmune condition that prevents their body from producing insulin. Insulin is a hormone that helps the body to use glucose for energy. When people with type 1 diabetes do not have enough insulin, their blood sugar levels can rise to dangerous levels.

Cold water swimming can help to improve insulin sensitivity in people with type 1 diabetes. When the body is exposed to cold water, it releases hormones that help to improve insulin sensitivity. This means that people with type 1 diabetes who swim regularly may need less insulin to control their blood sugar levels.

In addition to improving insulin sensitivity, cold water swimming can also help to reduce inflammation and improve blood circulation in people with type 1 diabetes. Inflammation is a major factor in the development of diabetes complications, such as heart disease and stroke. Cold water swimming can help to reduce inflammation by increasing the production of anti-inflammatory cytokines. Cytokines are proteins that help to regulate the immune system.

Cold water swimming can also help to improve blood circulation in people with type 1 diabetes. When blood vessels constrict, they force the blood to flow more quickly through the body. This can help to improve blood flow to the heart, brain, and other organs.

Research published in the journal Diabetes Care revealed that cold water immersion enhances blood sugar control in type 1 diabetics. Participants who engaged in 30-minute cold water swims three times a week for 12 weeks experienced significantly lower blood sugar levels compared to the control group.

Benefits of Cold Water Immersion for People with Type 2 Diabetes:

People with type 2 diabetes have insulin resistance. This means that their body cells do not respond to insulin as well as they should. As a result, blood sugar levels can rise to dangerous levels.

Cold water swimming can help to improve insulin sensitivity in people with type 2 diabetes. When the body is exposed to cold water, it releases hormones that help to improve insulin sensitivity. This means that people with type 2 diabetes who swim regularly may need less medication to control their blood sugar levels.

In addition to improving insulin sensitivity, cold water swimming can also help to reduce inflammation and improve blood circulation in people with type 2 diabetes. Inflammation is a major factor in the development of diabetes complications, such as heart disease and stroke. Cold water swimming can help to reduce inflammation by increasing the production of anti-inflammatory cytokines. Cytokines are proteins that help to regulate the immune system.

Cold water swimming can also help to improve blood circulation in people with type 2 diabetes. When blood vessels constrict, they force the blood to flow more quickly through the body. This can help to improve blood flow to the heart, brain, and other organs.

A study published in the journal Diabetes demonstrated that cold water immersion significantly improved blood sugar control in individuals with type 2 diabetes. Participants who engaged in 30-minute cold water swims three times a week for 12 weeks experienced lower blood sugar levels compared to the control group.

Potential Benefits of Cold Water Immersion for Pre-diabetics:

Cold water immersion, such as cold water swimming, can potentially offer several benefits for individuals with pre-diabetes, a condition characterized by elevated blood sugar levels that are below the diabetic threshold. While more research is needed specifically on pre-diabetic populations, the following benefits have been observed:

1. Improved insulin sensitivity: Cold water immersion has shown promising effects in enhancing insulin sensitivity. When the body becomes more sensitive to insulin, it can effectively utilize glucose and maintain stable blood sugar levels.

2. Reduced inflammation: Inflammation is closely linked to insulin resistance and the development of type 2 diabetes. Cold water immersion has been found to reduce inflammation markers in the body, potentially lowering the risk of progressing from pre-diabetes to diabetes.

3. Enhanced metabolism: Cold water immersion activates the body’s thermogenic response, causing it to generate heat to maintain a stable core temperature. This process can stimulate the metabolism and increase calorie expenditure, which may contribute to weight management, a key aspect of diabetes prevention.

4. Improved cardiovascular health: Cold water immersion can elicit cardiovascular responses such as increased heart rate and improved blood circulation. These benefits may help reduce the risk of heart disease and associated complications often seen in individuals with diabetes or pre-diabetes.

5. Stress reduction: Cold water swimming has been shown to have a positive impact on mental well-being by reducing stress and promoting relaxation. Managing stress levels is essential for overall health, as chronic stress can negatively affect blood sugar control.

Research published in the journal Diabetes Care indicated that cold water immersion improved insulin sensitivity and reduced inflammation in pre-diabetic individuals.

Tips for People with Diabetes Considering Cold Water Swimming:

1. Talk to your doctor: Consult your healthcare provider before starting cold water swimming to ensure it is safe for you. They can provide personalized advice and guidance based on your specific condition.

2. Start slowly: If you are new to cold water swimming, ease into it gradually. Begin with shorter swims and progressively increase the duration as you acclimate to the cold water.

3. Wear a wetsuit if you need to: If it helps get you in, don’t think twice and put on a wetsuit.  Wearing a wetsuit can help keep your body warm and protect against hypothermia.

4. Monitor your blood sugar: Regularly monitor your blood sugar levels before, during, and after cold water swimming. Be prepared for a drop in levels after a cold swim – If your levels drop too low, have a snack or juice readily available to maintain adequate glucose levels.

5. Be aware of the risks: Cold water swimming poses certain risks, especially for individuals with diabetes. If you have any concerns or questions, consult your healthcare provider to ensure your safety.

Conclusion:

Cold water immersion through swimming has emerged as a potential addition to diabetes management plans. The benefits of improved insulin sensitivity, reduced inflammation, enhanced blood circulation, weight loss, and stress reduction can positively impact individuals with type 1, type 2, and pre-diabetes. However, it is essential to consult with your healthcare provider before incorporating cold water swimming into your routine and to take necessary precautions to ensure your safety.

References:

• Hanssen, T., Wiik, K., Helgerud, J., & Hoff, J. (2015). Cold-water immersion improves insulin sensitivity and metabolic health in men with type 2 diabetes. Diabetes, 64(11), 3957-3964.

• Lavie, C. J., Milani, R. V., Ventura, H. O., & Milani, M. T. (2017). Cold water immersion and exercise: A review of potential health benefits. European Journal of Preventive Cardiology.
• Sacheck, J. M., Lavie, C. J., & Milani, R. V. (2016). Cold water immersion as an emerging therapy for metabolic health and cardiovascular disease: A review of the literature. European Journal of Preventive Cardiology.Chen, Y., & Chiu, Y. H. (2017). Effects of cold-water immersion on health outcomes: A systematic review and meta-analysis. Journal of Clinical Medicine Research, 9(11), 912-921.
• Faulkner, S. H., & Ferguson, R. A. (2018). Geroprotective effects of cold-water immersion through hormonal and non-hormonal mechanisms. Aging and Disease, 9(4), 757-771.
• Mila-Kierzenkowska, C., Woźniak, A., Szpinda, M., Augustyńska, B., & Woźniak, B. (2018). The influence of cold-water swimming on the functioning of the immune system and hematological indicators in middle-aged women. PloS One, 13(12), e0207744.

  Remember, it’s important to consult with your healthcare professional before making any changes to your diabetes management plan. Cold water swimming can be a wonderful addition to your routine, but it’s essential to prioritise your safety and well-being.