Helpt een ijsbad echt?

In deze aflevering van Lang Zal Je Leven onderzoeken dokter Alexander Rakic en proefkonijn Tom van der Kolk wat een ijsbad écht doet met je lichaam en brein.

Helpt het bij spierherstel na het sporten, versterkt het je immuunsysteem, verhoogt het je dopamine, en kun je er zelfs van afvallen?  Of is het vooral een koude hype die lekker klinkt op TikTok?
Tom test het zelf, Alexander checkt de wetenschap.

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🥼Alle onderzoeken die Alexander heeft gelezen voor deze aflevering vind je hier:

• Wang H, Wang L, Pan Y. Impact of different doses of cold water immersion (duration and temperature variations) on recovery from acute exercise-induced muscle damage: a network meta-analysis. Front Physiol. 2025 Feb 26;16:1525726. doi: 10.3389/fphys.2025.1525726. PMID: 40078372; PMCID: PMC11897523.
  
  Cain T, Brinsley J, Bennett H, Nelson M, Maher C, Singh B. Effects of cold-water immersion on health and wellbeing: A systematic review and meta-analysis. PLoS One. 2025 Jan 29;20(1):e0317615. doi: 10.1371/journal.pone.0317615. PMID: 39879231; PMCID: PMC11778651.
  
  Lee, H. J., Alirzayeva, H., Koyuncu, S., Rueber, A., Noormohammadi, A., & Vilchez, D. (2023). Cold temperature extends longevity and prevents disease-related protein aggregation through PA28γ-induced proteasomes. Nature Aging, 3(5), 546–566. https://doi.org/10.1038/s43587-023-00383-4

• Roberts, L. A., Raastad, T., Markworth, J. F., et al. (2015). Post-exercise cold water immersion attenuates acute anabolic signalling and long-term adaptations in muscle to strength training. Journal of Physiology, 593(18), 4285–4301. https://doi.org/10.1113/jp270570

• Janský, L., Pospíšilová, D., Honzová, S., et al. (1996). Immune system of cold-exposed and cold-adapted humans. European Journal of Applied Physiology, 72(5–6), 445–450. https://doi.org/10.1007/bf00242274

• Wang, Y., Li, S., Zhang, Y., et al. (2021). Heat and cold therapy reduce pain in patients with delayed onset muscle soreness: A systematic review and meta-analysis of 32 randomized controlled trials. Physical Therapy in Sport, 48, 177–187. https://doi.org/10.1016/j.ptsp.2021.01.004

• Qu, C., Wu, Z., Xu, M., et al. (2020). Cryotherapy models and timing-sequence recovery of exercise-induced muscle damage in middle- and long-distance runners. Journal of Athletic Training, 55(4), 329–335. https://doi.org/10.4085/1062-6050-529-18

• Saari, T. J., Raiko, J., U-Din, M., et al. (2020). Basal and cold-induced fatty acid uptake of human brown adipose tissue is impaired in obesity. Scientific Reports, 10, 1–11. https://doi.org/10.1038/s41598-020-71197-2

• Brenner, I. K., Castellani, J. W., Gabaree, C., et al. (1999). Immune changes in humans during cold exposure: Effects of prior heating and exercise. Journal of Applied Physiology, 87(2), 699–710. https://doi.org/10.1152/jappl.1999.87.2.699

• Duong, H., & Patel, G. (2024). Hypothermia. StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK545239/

• Doets, J. J. R., Topper, M., & Nugter, A. M. (2021). A systematic review and meta-analysis of the effect of whole body cryotherapy on mental health problems. Complementary Therapies in Medicine, 63, 102783. https://doi.org/10.1016/j.ctim.2021.102783

• Espeland, D., de Weerd, L., & Mercer, J. B. (2022). Health effects of voluntary exposure to cold water – a continuing subject of debate. International Journal of Circumpolar Health, 81(1). https://doi.org/10.1080/22423982.2022.2111789

• Fuchs, C. J., Kouw, I. W. K., Churchward-Venne, T. A., et al. (2020). Postexercise cooling impairs muscle protein synthesis rates in recreational athletes.