As winter sets in, two trends continue to dominate the global wellness scene: cold plunges and kombucha. From fitness influencers to biohacking enthusiasts, many claim these practices boost immunity, improve mood, and enhance overall health — but experts say the truth is more nuanced.
Cold plunges, which involve immersing the body in icy water for brief periods, have surged in popularity due to viral social media challenges and celebrity endorsements. Supporters argue that cold exposure increases circulation, reduces inflammation, and stimulates endorphins.
Medical specialists, however, warn that benefits vary widely from person to person. Dr. Mina Okoye, a sports physiologist, explains:
“Short, controlled cold exposure can improve recovery for some individuals, but it’s not a cure-all. People with heart conditions or high blood pressure should proceed with caution.”
Kombucha, a fermented tea drink rich in probiotics, has also become a winter staple for people seeking to improve gut health and immunity. While research shows kombucha can support digestive health and deliver antioxidant benefits, nutritionists caution against assuming it can replace balanced meals or medical treatment.
“Fermented drinks can support the gut, but kombucha alone won’t strengthen your immune system,” said dietitian Tessa Mbatha.
Both trends appear to help some users feel more energized and resilient during colder months, but experts emphasize moderation, proper guidance, and realistic expectations. Winter wellness, they say, is best supported by a holistic approach — including sleep, nutrition, exercise, and stress management.
Sources
Interviews with physiologists and dietitians
Harvard Medical School wellness reports
WHO guidance on immunity and lifestyle health
BBC Health & NYT Wellness features
