Polar Vortex – Friend or Foe? Polar Vortex - Cold Exposure – Friend or Foe?
By: Dr. Ellen Glickman
January 25, 2025
As much of the United States experiences unprecedented cold temperatures—with snow reaching as far south as Florida, Texas, and Louisiana—the challenges of winter weather are top of mind. Canceled flights, icy roads, and frigid conditions are disrupting our daily routines. While the health of airlines, roads, and communities is a pressing concern, one critical aspect often overlooked is our personal health when exposed to the cold. This raises an important question: is cold exposure a friend or foe?
Acute cold exposure (ACE) and cold-water immersion (CWI) have been central topics in my research for nearly 40 years. These are not just academic curiosities but are increasingly relevant in modern health and recovery practices. For instance, athletes often use cryotherapy or CWI post-exercise to speed up recovery. Mild hypothermia is even intentionally induced during surgery to slow metabolic reactions and reduce medical complications. Clearly, cold has its benefits, but it also poses risks when not managed properly.
My research has explored how men and women of varying ages, body compositions, and fitness levels regulate their core temperatures under cold stress. One key finding from my early work is the role of shivering thermogenesis. Shivering generates heat, helping leaner individuals maintain core temperature during rest in cold air or water. This insight informed the development of the American College of Sports Medicine’s guidelines for preventing cold injuries during exercise (Castellani et al., 2006).
For those venturing outdoors in these extreme temperatures, proper preparation is critical. Clothing choices, fitness level, body fat percentage, age, hydration, and even the time of day all influence how well we handle the cold. For example, if you sweat while exercising in frigid conditions, it’s vital to change into dry clothes immediately to prevent heat loss. Fatigue also exacerbates the risk of cold-related injuries, making rest and proper nutrition essential.
As we navigate this polar vortex, it’s worth remembering the historical consequences of extreme cold. Consider President William Henry Harrison’s inauguration in 1841—held outdoors in bitter conditions without proper precautions. His prolonged exposure to the cold, combined with a lengthy speech, led to pneumonia and his untimely death. This historical anecdote underscores the importance of mitigating cold exposure, especially when physical activity is minimal.
For modern-day examples, compare standing still in cold weather (as during an outdoor ceremony) to the active heat generation of athletes during a football game. Football players are equipped with pads, coats, heaters, and are actively generating body heat through movement. In contrast, individuals standing still in the cold are far more susceptible to its dangers, particularly if they lack proper clothing or preparation.
Practical Tips for Staying Safe and Healthy
- Layer Up Smartly: Wear moisture-wicking base layers to keep sweat away from your skin, followed by insulating layers and a windproof outer shell.
- Stay Dry: If you’re exercising outdoors, bring extra socks or clothing to change into if you get wet.
- Short Loops: For runners, consider shorter loops closer to home in case the weather changes or icy conditions become hazardous.
- Indoor Alternatives: For those unable to exercise outdoors due to conditions like Raynaud’s Disease or orthopedic limitations, a treadmill is an excellent alternative.
- Monitor Fatigue: Cold can exacerbate tiredness, so ensure you’re well-rested and nourished before braving the elements.
See you on the treadmill—or perhaps bundled up safely outdoors!
Addressing Dangers of Social Media at National Academy of Kinesiology
By: Dr. Ellen Glickman
January 1, 2025
Insights on the Mental and Physical Health Risks of Social media at the National Academy of Kinesiology Higher Education Conference (San Juan, PR).
As we step into the new year, a time often marked by resolutions for self-improvement and stronger family connections, it’s crucial to reflect on the pervasive influence of social media on our health and relationships. Dr. Ellen Glickman, a leading voice in health and exercise physiology, will take center stage at the National Academy of Kinesiology Higher Education Conference in San Juan, Puerto Rico, in 2025. Her presentation, titled “Warning: The Use of Social Media is Dangerous to Your Health,” will delve into the alarming parallels between social media usage and public health crises such as tobacco addiction.
“The Surgeon General’s recent comparison of social media to substances like tobacco in terms of health risks is a wake-up call for all of us,” said Dr. Glickman. “As we embrace the opportunities of a new year to better ourselves and our communities, it’s imperative to address the mental and physical well-being of our youth.”
In August 2024, U.S. Surgeon General Dr. Vivek Murthy made headlines by asserting that social media—particularly for younger age groups—poses significant health risks, comparable to those of tobacco. This bold statement has sparked widespread discussion about the role of technology in mental health crises.
Dr. Glickman’s research builds on this conversation, examining the myriad ways social media impacts mental and physical health.
“We’ve seen clear evidence that excessive social media use correlates with addiction-like behaviors, increased anxiety, and stunted neurological development in children,” Dr. Glickman explains. “It’s not just about screen time, it’s about how these platforms fundamentally reshape our brains and interactions.”
In her presentation, Dr. Glickman will highlight the critical need for societal changes, including banning smartphones in schools and implementing warning labels on social media platforms.
“Children need to play, to experience genuine social connections and independence,” Glickman noted. “Instead, social media leaves them isolated, anxious, and developmentally delayed.”
During a recent overseas trip, Dr. Glickman observed a culture that limited smartphone use, fostering active lifestyles and vibrant community connections.
“It was remarkable to see children engaging in physical activities and adults prioritizing face-to-face interaction,” Dr. Glickman shared. “This stark contrast to technology-saturated societies underscores the urgent need for change.”
Dr. Glickman’s upcoming presentation will explore actionable strategies to combat the negative effects of social media. Her recommendations include:
• Banning phones in schools to reduce peer pressure and social stigma. • Implementing warning labels to educate the public about the risks of excessive screen time.
“These measures may seem bold, but history shows us that public health initiatives—like those for tobacco—can save lives and transform society,” Dr. Glickman emphasized.
As we embrace the fresh start of a new year, Dr. Glickman’s message is focused on addressing the addictive nature of social media and fostering creativity, joy, and genuine connections that can lay the groundwork for a brighter, healthier future.
Dr. Glickman’s presentation at the National Academy of Kinesiology Higher Education Conference promises to be a pivotal moment in addressing the health challenges posed by social media. Attendees will gain valuable insights into creating a more balanced, connected, and healthier future.
Dr. Ellen Glickman is a leading expert in exercise physiology with an extensive portfolio that includes approximately 100 scientific journal publications, three technical reports, and a book chapter. A Fellow of the American College of Sports Medicine (FACSM), Dr. Glickman serves as a reviewer for prestigious journals, including Medicine in Science and Sport and Exercise. Recognized for her engaging lectures at national and international conferences, Dr. Glickman has partnered with Orbital Research Inc. to advance the field of environmental physiology through innovative technology. She earned her Ph.D. from the University of Pittsburgh and has held academic positions at Louisiana State University and Kent State University.
The Holidays are Coming: Let's Balance the Caloric Checkbook Too
By: Dr. Ellen Glickman
December 1, 2024
It’s that time of year again—the holidays are just around the corner! As we budget for gifts for family friends – we must make sure that we avoid overspending – while showing that we care. It’s a balancing act for sure but let’s talk about balancing a different kind of checkbook: the caloric one.
The caloric checkbook is one where spending (calories burned) needs to outpace deposits (calories consumed). The exact opposite of our holiday shopping.
As a baby boomer, I remember the days of balancing a checkbook with a pencil—something I’ve happily let the bank handle in recent years! But when it comes to my health, I know it’s up to me to keep things balanced.
Here’s the math: I aim to burn about 500 calories through exercise daily. Over a week, that’s 3,500 calories. If I also reduce my calorie intake by 100 calories a day—say, skipping that sugary soda—that adds up to another 700 calories. Together, that’s 4,200 calories in a week, which is more than the 3,500 calories needed to lose one pound of fat.
It’s straightforward math, but the impact can be significant. So, why is it so important to exercise and watch what we eat, especially around the holidays?
Why Balancing Your Caloric Checkbook Matters
- Exercise Preserves Muscle Mass
Muscle is metabolically active, unlike fat, which is inert. Maintaining lean muscle mass is essential as we age, particularly for upper body strength needed for daily activities.
- Aerobic Exercise Benefits the Entire Body
Cardio isn’t just for your heart—it boosts every system in your body, enhances brain function through neuroplasticity, and supports circulation.
- Smaller Plates, Smarter Choices
During the holidays, I used to give smaller plates to my kids, and it worked wonders. Try it yourself—use smaller plates or share a meal with someone. It’s a fun way to control portions and save money!
- Energy Balance is Simple Math
Just like balancing your financial checkbook, managing energy intake and expenditure is all about numbers.
- Aging Requires Adjustments
Our metabolic rate declines about 1% per decade—roughly 10% over 10 years. To counteract this, we need to eat less and stay active. Think of it like maintaining your car—regular care keeps it running smoothly.
- Active Lifestyles Slow Metabolic Decline
Research shows that active individuals experience only an 8% metabolic decline over a decade, compared to their sedentary peers.
- Health is the Best Investment
No one else can do it for you. Eat a little less, move a little more, and make it a daily habit.
The Bottom Line: Moderation is the Key to Life
The holidays don’t have to derail your health goals. With a little effort, you can balance your caloric checkbook and enjoy the season without guilt. Every small choice adds up—so start today!
Are We Over-Processing Food & Neglecting Health?
By: Dr. Ellen Glickman
November 18, 2024
With Robert F. Kennedy, Jr. likely stepping into the role of Secretary of Health and Human Services, a pivotal question arises: Are we putting too much emphasis on processed foods while neglecting our health?
Kennedy brings nearly 30 years of experience in politics and environmental law to this important position. His focus on “Making America Healthy Again” suggests a shift toward prioritizing public health, which is encouraging news for anyone concerned about the nation's wellness landscape.
As an exercise physiologist with over 30 years of experience, I’ve seen firsthand the challenges Americans face in maintaining a healthy lifestyle. The Centers for Disease Control and Prevention (CDC) report that 40.3% of the U.S. population is classified as obese—a staggering number with serious implications for individuals and communities.
Additionally, the World Health Organization (WHO) estimates that approximately 31% of people in the U.S. don’t meet the minimum standard of 150 minutes of moderate-intensity activity per week. These statistics reflect the toll of an increasingly sedentary and nutrient-poor lifestyle. Acknowledging these challenges is a necessary first “step” in the right direction.
Kennedy’s support for research-driven, data-based solutions to tackle our health crisis holds promise. His focus on the impact of processed foods, chemicals, and additives—combined with an emphasis on public health and chronic disease prevention—could catalyze a much-needed transformation in our health outcomes. The idea of “cracking down” on these unhealthy aspects of our food environment aligns with the scientific findings many of us in health science have long supported.
Americans deserve access to the “right answers”—not just sound bites or short-term fixes. A holistic approach to health should be grounded in data and in peer-reviewed, credible research. Transformative public health policies can make a difference in our daily lives, especially if they focus on nutrition, movement, and preventative health practices.
The prospect of moving toward greater transparency and science-based policies for nutrition and health is exciting. Let’s hope that with the right support, we can steer the nation towards healthier living—both through individual choices and policy changes that promote well-being for all.
Take the Plunge! Exploring the Science Behind Cold Water Immersion
By: Dr. Ellen Glickman
November 12, 2024
As Thanksgiving approaches, many people look forward to holiday traditions, like the classic "Turkey Trot" run or the bold “Polar Bear” plunge into chilly waters. For some, this cold-water dip is invigorating—but is it beneficial?
As an environmental physiologist with more than 34 years of experience studying cold-water immersion, I find this tradition fascinating from physiological, psychological, and metabolic perspectives. However, this is hardly a “one size fits all” activity, and certain individuals, like those with Raynaud's syndrome, sickle cell anemia, or high blood pressure, should check with a medical provider prior to considering these activities.
Cold water immersion (CWI) is a hot topic (pun intended), particularly in sports science. Emerging research suggests it can aid muscle recovery after intense exercise, potentially clearing markers of muscle damage, like creatine kinase, and helping athletes feel recovered more quickly. Studies are showing CWI is effective for high-intensity exercise recovery, which is why we see professional athletes and college teams using cryotherapy and ice baths.
So, why not jump in?
Some evidence suggests that cold water immersion may also boost mood and contribute to healthy aging. By promoting endorphin release and increasing energy expenditure (through shivering thermogenesis), CWI might offer mental and physical benefits that go beyond the immediate chill.
Even on a daily level, a cold shower can have measurable effects. In certain cases, cold exposure activates receptors in the skin that send electrical impulses to the brain, possibly resulting in an anti-depressive effect (Shevchuk, Med Hypotheses, 2008). Though more research is needed, it’s intriguing to consider how cold therapy could support mental well-being.
My lab investigated this question back in 1991, studying how individuals with low (8-12%) versus high (18-22%) body fat sustained cold-water immersion for 90 minutes at varying temperatures. Interestingly, those with lower body fat shivered more to maintain their core temperature and felt the cold more intensely. However, both groups showed elevated mood and beta-endorphin levels, suggesting that CWI can offer a similar "high" across the board (Glickman-Weiss et al., Aviation, Space, and Environmental Medicine, 1991).
Cold water immersion and cryotherapy can be accessible, simple recovery methods that may improve muscle recovery and reduce soreness. Whether it’s an ice bath after a run or a quick dip in a chilly lake, many of us can explore CWI’s potential benefits with minimal equipment. As a bonus, the invigorating sensation could boost your energy and elevate your mood—a refreshing change from the ordinary!
So, as you consider your post “Turkey Trot” recovery, cooling off after an intense conversation with the in-laws, or even taking on a charity polar plunge, remember there is science behind that surge of exhilaration.
Check with your doctor and see about embracing the "GOOD COLD DAYS" and see if a little icy immersion could add a fresh twist to your holiday traditions.