Benefits of cold showers

Written by: HARDIK BAKULKUMAR MEVAWALA CLASS OF 2023

FROM ANCIENT PRACTICE TO MODERN TREND: COLD SHOWERS AND THEIR SURPRISING EFFECTS

The blog discusses the topic of cold immersion therapy, also known as cold water immersion or cryotherapy, and explores its potential benefits. The blog emphasizes the importance of considering individual health conditions and personal preferences before engaging in the therapy

Scroll through Instagram and you’ll likely see videos of people climbing into tubs filled with ice and frigid water, taking cold showers, or plunging into freezing alpine lakes. While you might be tempted to write off these feats as a social media trend, submerging your body in bonechilling water is actually an age-old practice known as cold water therapy. Cold showers have been in talk for a long time. Cultures around the world have used cold water therapy for thousands of years. For example, cold water immersion was used for therapeutic and relaxation purposes in ancient Greece and promoted by Roman physician Claudius Galen as a treatment of fever. In this blog, let’s explore the benefits, aspects and drawbacks of cold showers in light of scientific reasoning.

Physiology and benefits

When you are exposed to cold water, your body's surface blood flow is restricted, which forces the blood in your deeper tissues to circulate more quickly in order to maintain the proper body temperature. By reducing inflammation and promoting better cardiovascular health, this enhanced circulation can be beneficial. Cold showers have a positive influence on mental wellness. They may aid in lowering stress and anxiety levels, enhancing mood, and raising alertness, which is due to the sympathetic nervous system. Focus and mental clarity may improve as a result of this reaction

Cold showers can also aid in muscle relaxation, preventing soreness, and enhancing circulation to the body regions that have been worked. Cold water helps to constrict the pores and cuticles, which can assist to shield the skin and hair follicles from dirt and oil buildup and benefit both.

How long should you practice?

Beginning with just 30 seconds and working up to two minutes is a good goal to aim for. Taking a cold shower for up to 5 minutes, 2 to 3 times per week, was shown to help. Taking a quick 30 – 60 second hot-to-cold showers actually decreased the number of sick days taken from work and improved self-perceived quality of life and work productivity in those studied. Beginning with just 15 seconds to 30 seconds of cold water exposure is a great place to start, as cold showers take some getting used to.

It may take two to three weeks to get to a point where cold showering for a couple of minutes feels manageable. Dr. Andrew Huberman, founder of the Huberman Lab Podcast, recommends cold showering for anywhere between 1 and 3 minutes each day.

Effects on Immumne system

A study investigated the effects of cold water immersion on the human immune system. While a single cold water immersion had a minor impact on immune function, repeated immersions three times a week for six weeks resulted in a slight increase in certain immune cell proportions and tumor necrosis factor alpha concentration. There was also a tendency towards increased levels of other immune markers after daily immersions for six weeks. However, many immune markers and blood components showed no significant changes. The study concluded that exposure to cold water raised metabolic rate and blood catecholamine concentrations, slightly activating the immune system, but the biological significance of these changes remains unclear.

Psychiatric association

Participants in a clinical research who took cold showers every day for several months reported fewer depressive symptoms. According to more studies, swimming in cold water may improve your mood and reduce anxiety. Cold showers are thought to have an anti-depressive impact because they are thought to convey an excessive amount of electrical signals from peripheral nerve endings to the brain.

Does everyone benefit from it?

It is significant to remember that individuals with specific medical disorders, such as Raynaud's illness, should refrain from taking cold showers. Furthermore, under no circumstances should those who have a diagnosis of bipolar disorder or borderline personality disorder, or who have long-term clinical depression, use cold baths as an alternative to what their doctor has prescribed.

The Feeling of discomfort and unpleasantness

Cold shower are unsettling to a lot of individuals. If you're not used to it, the jolt of cold water striking your body might be uncomfortable. There is no scientific proof to back up the idea that taking cold showers can aid in weight loss, despite the belief of some. While taking a cold shower can increase metabolism, the effect is negligible and insufficient to result in noticeable weight loss. Taking a cold shower is not soothing. Although they might be energetic and enlivening, they are not the best for unwinding after a hard day. A hot shower or bath may be a better alternative if you're trying to unwind and decompress.

Summary

Cold immersion therapy can have positive effects on the body and mind, particularly in terms of recovery and performance enhancement. However, it is essential to consider individual health conditions, seek professional advice, and be mindful of personal preferences and tolerances before deciding to engage in this therapy.