6 Benefits of Cold Showers + How to Start

 

There’s no denying that the idea of taking a cold shower can be intimidating. The thought of stepping into a stream of icy water may send shivers down your spine, but if you’re looking for a quick and easy way to boost your overall health and wellbeing that has an array of science-backed benefits, cold showers might be just the ticket. From improving circulation to boosting mood and energy levels, here are just a few reasons why you should consider taking a cold plunge:

 

Improved Circulation

 

One of the main benefits of taking a cold shower is improved circulation. When your body is exposed to cold water, your blood vessels constrict, forcing blood to flow more efficiently through your body. (1) This increased circulation not only helps to reduce inflammation and promote healing, but the improved circulation can help your body better absorb nutrients from the food you eat by improving nutrient delivery to your cells. This effect of improved circulation also makes cold showers a popular remedy for sore muscles and joints. (2, 5, 6)

 

Increased Energy and Alertness

 

Another benefit of cold showers is increased energy and alertness. When you’re exposed to cold water you release a surge of adrenaline and other stress-response hormones. In turn, this can help to increase focus and mental clarity, making cold showers a great way to start your day or to help give yourself extra energy when feeling sluggish in the afternoon. (1,2)

 

Supported Immune System

 

Cold showers may also have a positive effect on your immune system. Studies have shown that exposure to cold water can increase the production of white blood cells (which help fight off infections and other illnesses). This increase in your natural defense system can help to strengthen immunity and make you less susceptible to illness.

A recent study showed a statistical reduction of 29% less sick days were taken by participants who took 30, 60, or 90 second cold showers for at least 30 days. Interestingly enough, the 30 second cold shower had similar effects as the 60 second and 90 second duration. (3) In addition, cold showers can help support detoxification by helping to stimulate the lymphatic system, which helps remove waste and toxins from the body.

 

Improved Skin Health

 

In addition to the internal benefits of cold showers, they can also have a beauty-boosting impact on your skin. Cold water can help to tighten pores, reduce inflammation, and improve circulation, all of which can lead to clearer, healthier skin. (2)

 

Reduced Stress and Anxiety

 

Undoubtedly, when you’re standing under that stream of cold water, you’re going to be present in the moment. You aren’t thinking about your to-do list or your worries when you’re focusing on staying warm and breathing through the experience of the cold water. This can be a great way to clear your mind and reduce feelings of anxiety and overwhelm. (1, 4)

 

Empowered Start to Your Day

 

Finally, when you step into that cold stream of water, you’re allowing your body to adapt to a new and uncomfortable situation. You’re testing your limits and proving to yourself that you’re capable of doing challenging things. This can help to boost your confidence and self-esteem, making you feel more empowered and in control of your life. (4)

 

Tips: How to Begin

 

Although the benefits of cold showers are numerous, it’s important to note that they may not be for everyone. Those who are pregnant, elderly, or have a medical concern should consult a healthcare professional.  For example, those with certain medical conditions, such as Raynaud’s disease or cardiovascular disease, should avoid taking cold showers or consult with a healthcare professional before doing so.

In summary, if you’re looking for a quick way to boost your wellness, consider incorporating cold showers into your daily routine. The good news is that according to research, you can begin to experience the benefits of cold showers with only 30 to 90 seconds under the cold stream of water.

To begin acclimating your body to a cold shower, start with a warm shower. At the end of your shower, gradually turn the shower from warm to cool to cold. Allow for the cold water to stream over your body for 30 seconds (15 seconds on the back and then turn and allow 15 seconds on the front). Once you can successfully experience 30 seconds of a cold shower, the next time you take a shower, increase the duration to 60 seconds. Gradually increase the length of time you spend under the stream of cold water up to 90 seconds. Once you have built up experience in the shower, you may be willing to try a  quick dip in a cold bath (a short duration of 30-90 seconds).

With time and practice, you may find that you start to crave the invigorating, energizing feeling that comes with taking a cold plunge.

 

What about Cryotherapy Chambers?

 

Also, you may be wondering about whole body cryotherapy chambers, which have become popular in recent years. In whole body cryotherapy, you get to experience extreme cold for a short amount of time (about 2-3 minutes).  You stay completely dry during a cryotherapy session.

According to research, benefits of whole body cryotherapy may include reduced inflammation, and improved feelings of well-being in those with autoimmunity. (7, 8)

Talk with your doctor if you are considering Whole Body Cryotherapy. Extreme cold poses risks.

 

Connect with Me and Next Steps

 

Stay connected, and receive your Anti-Inflammatory Recipe Collection.

 

Are you sick and tired of feeling sick and tired? Are you ready to experience more energy in your daily life and have more bandwidth to be present for the ones you love?

Nutritional deficiencies, an imbalanced microbiome, and food sensitivities can leave us feeling inflamed, sluggish, unmotivated, and foggy in our thinking.

If that sounds familiar to you, and you want to learn more, schedule your Discovery Session now.

 

This information is being provided to you for educational and informational purposes only. It is being provided to you to educate you about healthy eating and living and as a self-help tool for your own use. It is not medical or psychological advice. This information is to be used at your own risk based on your own judgment.

For my full Disclaimer, please go to https://yourepicgenetics.com/index.php/disclaimer/

 

References:

 

1. Néma J, Zdara J, Lašák P, Bavlovič J, Bureš M, Pejchal J, Schvach H. Impact of cold exposure on life satisfaction and physical composition of soldiers. BMJ Mil Health. 2023 Jan 4:e002237. doi: 10.1136/military-2022-002237. Epub ahead of print. PMID: 36599485.
2. Esperland D, de Weerd L, Mercer JB. Health effects of voluntary exposure to cold water – a continuing subject of debate. Int J Circumpolar Health. 2022 Dec;81(1):2111789. doi: 10.1080/22423982.2022.2111789. PMID: 36137565; PMCID: PMC9518606.
3. Buijze GA, Sierevelt IN, van der Heijden BC, Dijkgraaf MG, Frings-Dresen MH. The Effect of Cold Showering on Health and Work: A Randomized Controlled Trial. PLoS One. 2016 Sep 15;11(9):e0161749. doi: 10.1371/journal.pone.0161749. Erratum in: PLoS One. 2018 Aug 2;13(8):e0201978. PMID: 27631616; PMCID: PMC5025014.
4. Shevchuk, N. A. “Adapted cold shower as a potential treatment for depression.” Medical Hypotheses, vol. 70, no. 5, 2008, pp. 995-1001.
5. Roberts, L. A., Nosaka, K., Coombes, J. S., & Peake, J. M. (2014). Cold water immersion enhances recovery of submaximal muscle function after resistance exercise. American Journal of Physiology-Regulatory, Integrative and Comparative Physiology, 307(8), R998-R1008. doi:10.1152/ajpregu.00180.2014
6. Roberts LA, Raastad T, Markworth JF, Figueiredo VC, Egner IM, Shield A, Cameron-Smith D, Coombes JS, Peake JM. Post-exercise cold water immersion attenuates acute anabolic signalling and long-term adaptations in muscle to strength training. J Physiol. 2015 Sep 15;593(18):4285-301. doi: 10.1113/JP270570. Epub 2015 Aug 13. PMID: 26174323; PMCID: PMC4594298.
7. Lange U, Uhlemann C, Müller-Ladner U. Serielle Ganzkörperkältetherapie im Criostream bei entzündlich-rheumatischen Erkrankungen: Eine Pilotstudie [Serial whole-body cryotherapy in the criostream for inflammatory rheumatic diseases. A pilot study]. Med Klin (Munich). 2008 Jun 15;103(6):383-8. German. doi: 10.1007/s00063-008-1056-5. PMID: 18548207.
8. Pawik M, Kowalska J, Rymaszewska J. The effectiveness of whole-body cryotherapy and physical exercises on the psychological well-being of patients with multiple sclerosis: A comparative analysis. Adv Clin Exp Med. 2019 Nov;28(11):1477-1483. doi: 10.17219/acem/104529. PMID: 30968613.
9. Bleakley CM, Bieuzen F, Davison GW, Costello JT. Whole-body cryotherapy: empirical evidence and theoretical perspectives. Open Access J Sports Med. 2014 Mar 10;5:25-36. doi: 10.2147/OAJSM.S41655. PMID: 24648779; PMCID: PMC3956737.