Yu go dɔn si na soshal midia, atlet dɛn, aktɔ dɛn, ɛn ɔdinari pipul dɛn de dayv insay wan tub we gɛt ays wata. Dis na wetin wi de kɔl "Cold Plunge". We yu si dis, yu kin tink bak se, "Wetin mek na dis wɔl wi de sɔfa lɛk dis? Dis rili fayn? Ɔ dis denja?" So tide, lɛ wi tɔk bɔt dis Kol Plɔnj, in bɛnifit, bad tin, ɛn tin dɛn we wi fɔ tek tɛm bɔt if wi du dis.
Wetin na dis Kol Plɔnj?
Fɔ tɔk am simpul wan, kol plɔnj na we yu de put yu bɔdi insay wata we kol lɛk ays fɔ sɔm minit. Fɔ lɔng tɛm naw, spɔtman dɛn dɔn de yuz dis we fɔ ɛp dɛn mɔsul dɛn fɔ wɛl, bɔt naw bɔku pipul dɛn de tɔn to am fɔ di bɛnifit dɛn we i go gi dɛn maynd ɛn bɔdi wɛlbɔdi.
Yu kin du dis na os bay we yu put ays kiub dɛn na bathtub. Ɔ yu kin yuz spɛshal tub we yu kin bay na di stoa. Sɔm pipul dɛn kin du dis bay we dɛn kin jomp insay kol wata na riva, strim, ɔ si. Bɔt we yu de du dis na do, yu fɔ fala di tin dɛn we yu fɔ tek tɛm wit we rili sef.
Aw yu kin du dis sef wan?
Di tin we impɔtant pas ɔl ɛn we yu fɔ du bifo yu du dis na fɔ tɔk to yu dɔktɔ ɛn aks if dis rayt fɔ yu. Ɛspɛshali if yu gɛt at sik, yu blɔd prɛshɔn, ɔ yu de tek ɛni mɛrɛsin, dis nɔ go fayn fɔ yu atɔl.
Mɛmba se bifo yu du tin dɛn we yu si ɔda pipul dɛn de du, i rili impɔtant fɔ chɛk to dɔktɔ fɔ si if i fayn fɔ yu bɔdi.
Okay, if di dɔktɔ se dis nɔto prɔblɛm fɔ yu, den fala dɛn step ya.
1. Aw fɔ pripia: Kip big tawɛl nia de fɔ mek i dray afta yu dɔn kɔmɔt na di wata ɛn sɔm dray klos fɔ wɛr. Bi rɛdi fɔ yu maynd. Na bikɔs dis na tin we nɔ kin izi fɔ du ɛn we nɔ kin izi fɔ du.
2. Na os: Fil bathtub lɛk af-af wit kol wata ɛn ad lɛk tri big ays pak dɛn. Tray fɔ kip di wata tɛmpracha bitwin 10-15 digri sɛlshiɔs (50-60 digri Fahrenheit). If yu na nyu pɔsin fɔ dis, yu kin bigin wit wata we wam smɔl ɛn smɔl smɔl yu kin put di tɛmpracha dɔŋ.
3. If yu de du am na do (lɛk riva, si): Dis na sɔntin we yu nid fɔ tek tɛm du am bad bad wan.
- Mek shɔ se di wata usay yu de go klin ɛn sef fɔ swim insay If yu de na riva, chɛk gud gud wan fɔ si if yu gɛt rip kɔrɛnt .
- Nɔ ɛva du dis yu wan. At di very least, go wit yu padi. I bɛtɛ fɔ go wit pɔsin we gɛt ɛkspiriɛns.
- Bɔku mɔnk dɛn kin go insay di wata.. If yu jomp wantɛm wantɛm, yu bɔdi kin shɔk. Wi de kɔl dis ‘Kold Shok’. Dis tɛm ya, yu kin blo kwik kwik wan ɛn yu at kin bit kwik kwik wan, ɛn yu nɔ kin ebul fɔ kɔntrol am.
- Nɔ go dip pas yu wɛst ɔ chɛst lɛvɛl, bikɔs if yu gɛt ‘kol shɔk’, ivin pɔsin we sabi swim kin lɔs kɔntrol.
- Kip yu ed ɔp wata.
We yu fɔs bigin, wet fɔ shɔt tɛm, lɛk 30 sɛkɔn ɔ wan minit . Leta, as yu de yus to am, yu kin inkrisayz di tɛm to 5-10 minit.
Lisin to yu bodi wen yu de insaid wata. Yu nɔ go ebul fɔ blo fayn fɔs, bɔt i fɔ kam bak to nɔmal afta sɔm tɛm. If i nɔ apin, ɔ if yu fil se yu de tɔn diziz, yu de fil pen na yu chɛst, ɔ yu finga dɛn chenj kɔlɔ, kɔmɔt na di wata wantɛm wantɛm .
Wetin na di rial bɛnifit dɛn we dis kin gɛt?
Risach dɔn sho bɔku bɛnifit dɛn we gɛt fɔ du wit dis. Bɔt dɛn nid fɔ du mɔ risach bɔt dis. Lɛ wi luk di men bɛnifit dɛn we dɛn dɔn fɛn te naw.
| Bɛnifit | Wan Simpul Ɛksplen |
|---|---|
| Di pen we di mɔsul dɛn kin fil kin go dɔŋ | I de ɛp fɔ ridyus di mɔsul dɛn we de at afta yu dɔn du ɛksɛsayz. Di kol kin mek di blɔd vesel dɛn kɔnstrikt, ɛn i kin mek di mɔsul dɛn nɔ pwɛl ɛn i nɔ kin swel. |
| Di we aw pɔsin kin bia wit strɛs | Sɔm risach dɔn sho se dis kin mek wi nɔ gɛt bɔku bɔku kɔtisol, we na di ɔmon we de mek wi strɛs. |
| Fɔ mek di imyun sistɛm strɔng | Wan tiori de se we pɔsin kol, dat kin mek di bɔdi rɛdi fɔ fɛt sik, bɔt dɛn nɔ dɔn pruv dis fayn fayn wan yet. |
| Fɔ kɔntrol di blɔd shuga | If yu du dis ɔltɛm, i kin mek yu gɛt mɔ insulin ɛn ɛp fɔ ridyus di risk fɔ gɛt Tayp 2 Dayabitis. |
| At wɛlbɔdi biznɛs | Sɔm risach dɔn sho se i fayn fɔ mek yu at gɛt wɛlbɔdi fɔ lɔng tɛm. Bɔt di prɔblɛm kin bɔku bikɔs we pɔsin put am insay kol wata wantɛm wantɛm, dat kin mek di at strɛs bad bad wan. |
| Mod Boost we de mek pɔsin gɛt mɔ at | Bɔrku pipul kin fil fayn fayn wan afta dis. Dis kin bi bikɔs di ɛndorfin dɛn we de na di bɔdi in gladi gladi ɔmon dɛn de kɔmɔt. |
Wetin na di sayd ɛfɛkt ɛn risk dɛm?
Apat frɔm di bɛnifit dɛn, sɔm siriɔs sayd ɛfɛkt ɛn risk dɛn de. I rili impɔtant fɔ no bɔt dɛn tin ya.
| Sayd Ifɛkt we i kin gɛt | Wetin Kin Apin? |
|---|---|
| Kol Shok we pɔsin kin gɛt | If pɔsin put am insay kol wata wantɛm wantɛm, i kin mek i blo kwik kwik wan, i kin mek in at rit mɔ ɛn mɔ, i kin mek i gɛt mɔ blɔd prɛshɔn, ɛn i kin mek i nɔ no natin. Di risk fɔ drawn kin bɔku dis tɛm. |
| Di limb dɛn we de na di an ɛn fut dɛn kin swɛla | Fɔ protɛkt di impɔtant pat dɛn, di blɔd nɔ de go na di an ɛn fut. Dis kin mek yu nɔ gɛt bɛtɛ trɛnk ɛn i nɔ kin izi fɔ kɔntrol yu an ɛn fut. |
| Hypothermia we pɔsin kin gɛt | If yu de na kol wata fɔ lɔng tɛm, yu bɔdi in tɛmpracha kin go dɔŋ te i denja. Dis na mɛdikal imejensi we nid fɔ go to dɔktɔ wantɛm wantɛm . Di sayn dɛm na wae yu de shek pasmak, yu nɔr de tɔk fayn, ɛn yu de slip.na di sayn dɛn we de sho se di sik de. |
| Denja fɔ mek pɔsin drawn | Ɛni wan pan dɛn tin ya we wi dɔn tɔk bɔt kin mek pɔsin drawn mɔ ɛn mɔ, mɔ we i de na do. |
Udat nɔ fɔ du dis?
Dis nɔto fɔ ɔlman, ɛn i kin rili denja, mɔ fɔ di wan dɛn we gɛt sɔm kayn mɛrɛsin.
If yu gɛt ɛni mɛrɛsin, mɔ pan at sik, yu fɔ rili tɔk to yu dɔktɔ bifo yu tray dis.
Nɔ fɔ kol kol wata if yu gɛt dɛn sik ya:
- Ɛni kayn at sik ɔr histri bɔt at sik
- Shuga
- Di ay blɔd prɛshɔn
- Di blɔd we nɔ de go fayn
- Raynaud in fεnomen - wan kכndyushכn we de afekt bכdi fכ fכlכ to di finga dεm
- Nyuropathy we de na di periferik
- di kכndishכn dεm we blכd de kכmכt na di vein dεm (Venous stasis) .
- Sik dɛm wae kin afɛkt blɔd sɛl dɛm, lɛk kol agglutinin sik
Tɔk bak to yu dɔktɔ bɔt di mɛrɛsin dɛn we yu de tek, bikɔs sɔm mɛrɛsin dɛn kin mek dis denja.
Sɔm kwɛstyɔn dɛn we dɛn kin aks bɔku tɛm
Aw lɔng yu fɔ de na kol wata?
Pɔsin we de bigin fɔ wok fɔ wet fɔ 30 sɛkɔn to wan minit. I nɔ fayn fɔ de de fɔ pas 10 minit at ɔl. If yu de fɔ pas 30 minit, di risk fɔ gɛt haypotɛmia kin rili bɔku.
Wetin yu nɔ fɔ du afta yu dɔn kol kol?
Nɔ go insay sawna ɔ hot tub jɔs afta yu kɔmɔt na di wata. Di chenj we di tɛmpracha kin chenj wantɛm wantɛm kin at fɔ di bɔdi. Dɔn bak, nɔ yuz rɔm ɔ tabak we yu de wam yu bɔdi.
Yu tink se dis na di sem tin wit fɔ shawa kol?
We yu tek kol shawa, dat kin gi yu sɔm pan dɛn bɛnifit dɛn ya bak. Ɛn i izi fɔ du na os. Na fayn we fɔ aklimat yu bɔdi to di kol bifo yu kol Plunge.
Wetin fɔ du afta yu dɔn kɔld Plunge?
Dray yu bɔdi wantɛm wantɛm ɛn wɛr dray klos. Yu kin drink wam wam drink. Wam yu bɔdi fayn fayn wan.
Mɛsej we dɛn kin kɛr go na os
- Kol Plɔnj kin ɛp fɔ pul di mɔsul dɛn we de at ɛn di maynd taya afta yu dɔn du ɛksɛsayz.
- Bɔt, siriɔs risk dɛn de bak lɛk ‘Kold Shɔk’ ɛn ‘Hypothermia’.
- Mek shɔ se yu go to yu dɔktɔ bifo yu tray dis, mɔ if yu gɛt ɛni sik.
- we yu fכs stat, כnli de insay di wata fכ rili sכt tεm (30-60 sekכnd).
- If yu de du dis na do (riva, si), nɔ ɛva du am yu wan. Yu fɔ no ɔltɛm bɔt sef.
- Lisin to yu bɔdi. If yu fil ɛnitin we nɔ fayn, kɔmɔt na di wata wantɛm wantɛm.
💬 Comments (0)
No kɔmɛnt nɔ de yet. Ad yu kɔmɛnt ya fɔ di fɔs tɛm.
Ad yu kɔmɛnt