What Is A Cold Shower?
A cold shower is when the water is intentionally kept cold for the duration of the shower. Cold showers vary in temperature but are generally kept colder than the average body temperature, around 98.6 Degrees Fahrenheit (37 Degrees Celsius.)
How Do You Take A Cold Shower?
To take a cold shower start by exposing yourself to colder water near the end of your shower. You should aim anywhere from 10 – 15 seconds for your first time.
In addition, when you get more comfortable try to go longer such as 2 minutes, as this will improve your lymphatic system. The benefits of improving your lymphatic system are; Immune function, Waste removal, and fluid balance. By exposing your body to cold temperatures this may induce vasoconstriction and subsequent vasodilation, promoting better lymphatic flow.
Table of Contents
10 Benefits of Cold Showers.
Here Are 10 Benefits Of Cold Showers:
#1 - Improves Circulation.
Taking cold showers improves your circulation in these 4 ways:
Vasoconstriction and Vasodilation – When the body is exposed to cold temperatures the blood vessels constrict (Vasoconstriction.)
This is because the body wants to conserve heat and in return redirects the blood to your vital organs. After the cold exposure, the vessels expand (Vasodilation) which can enhance the overall blood circulation.
Stimulation of Circulatory System – Cold exposure stimulates the sympathetic system which increases the speed of blood flow and overall circulation in response to the cold temperature. This increase in blood circulation can provide more oxygen, and nutrients to the cells and the removal of waste products throughout the whole body.
Activation of Brown Fat – Through cold exposure, the body has a great likelihood of burning brown adipose tissue (brown fat) to generate heat. Through this activity, it also improves metabolic functions and potentially influences the overall cardiovascular system.
Increase Heart Rate – When the heart rate increases because of cold exposure, the blood travels faster providing more oxygen to the cells and overall improved circulation.
#2 - Reduce Muscle Soreness.
By having a cold shower you reduce muscle soreness in these 3 main ways:
Activation of The Lymphatic System – The lymphatic system is activated by having a cold shower. Which plays a role in removing waste products and reducing inflammation in the body.
Decreases Metabolic Activity – Having a cold shower may temporarily slow down the metabolic process This slowing of the metabolic process may contribute to the anti-inflammatory effect that could help aid in muscle recovery.
Personal Experience – Having a cold shower immediately after your workout may hinder your muscle-building results. This is because when you work out a muscle, it gets inflamed and signals the body to allocate more blood (A muscle pump) with nutrients and oxygen to help your muscle recovery.
- Vasoconstriction and Anti-inflammatory Effects – Cold exposure causes the blood vessels to constrict, which may reduce the inflammation and swelling in muscles. This may help with muscle soreness as some studies suggest.
#3 - Enhance Recovery After Exercise.
Cold showers have the benefit of enhancing recovery after exercise by reducing inflammation and improving your circulation. In addition, cold showers stimulate the lymphatic system promoting the removal of waste production and reducing inflammation.
From my personal experience, having a cold shower after my workout seemed a lot easier to do, as I wanted to cool down because I was hot and sweaty. I also found that it was a reset to my body, with the feeling of sluggishness gone almost most of the day.
#4 - Increase Energy and Alertness.
When having a cold shower it triggers the release of endorphins which act as the body’s natural pain killers and mood-enhancing hormones. This leads to increased energy and a more general alertness throughout most of the day.
Cold showers also have the benefit of enhanced blood circulation which helps improve oxygen and nutrient delivery. This helps your body run more efficiently and as a byproduct, you may find yourself more alert with a feel-good mood, at least this was what I found when I took cold showers.
#5 - Boosted Immunity System.
We all want better immunity systems and cold showers seem to be a good candidate for that. Cold showers increase the production of white blood cells including lymphocytes and neutrophils. These cells play a crucial role in the body’s defense in fighting off foreign invaders and infections.
It is important to note, that having a cold shower before bed improves your quality of sleep which benefits your immune system. By getting quality sleep it supports various immune functions, including the production of cytokines and antibodies.
#6 - Improved Mood.
Firstly, cold showers positively affect your mood by releasing endorphins, improving blood circulation, and activating the automatic nervous system. These 3 things are great for improving your mood as endorphins are a natural feel-good hormone, leading to a sense of euphoria and an improvement of general mood.
As for the other 2, improved blood circulation helps your body to function healthily which promotes cognitive functions, and potentially contributes to an improved mood. As for the activation of the autonomic nervous system, it helps balance the sympathetic nervous system (fight-or-flight) and the parasympathetic nervous system (rest-and-digest), this has the potential to reduce your stress and enhance your general vibe.
#7 - Better Skin and Hair Health.
By taking cold showers your pores tighten which helps prevent any dirt, oils, or impurities from blocking your pores, which has the potential to reduce acne and other skin blemishes. It also gives your face a glow, this is because of improved circulation from vasoconstriction (blood vessels constricting) and vasodilation (blood vessels expanding). The increased circulation helps to flush out any toxins and promotes a more radiant complexion.
Cold showers can also cause the hair cuticle (the outer layer of the hair shaft) to contract and lay flat. This closure can make the hair smoother and shinier, reducing the frizz and preventing damage to the hair shaft.
#8 - Enhanced Respiratory System.
When having a cold shower it can encourage more conscious and controlled breathing. Practicing intentionally deep and slow breaths during a cold shower has the potential to benefit the respiratory system. With this increase in ventilation, it helps to transfer the inhaled air into the bloodstream, supporting improved oxygenation of the body’s tissue.
#9 - Increase Metabolism.
Having cold showers has the benefit of increasing your metabolism in these 3 main ways: Improve Insulin Sensitivity, Enhanced Lipid Metabolism, and Increase Oxygen Consumption.
Improved Insulin Sensitivity – Some studies suggest that cold showers can increase insulin sensitivity. An enhanced insulin sensitivity allows for better blood regulation, and sugar levels, and potentially improves the metabolic process related to energy utilization.
Enhanced Metabolism – While having cold showers the body’s metabolism shifts to using fat, preferably brown fat. It uses this fat for energy to generate heat and may help to contribute to metabolism flexibility. It also helps to burn any extra fat we have.
- Increase Oxygen Consumption – Cold exposure can lead to an increase in oxygen consumption to meet the metabolic demands to generate heat. This increase in oxygen consumption is indicated by a heightened metabolic rate.
#10 - Improve Mental Resilience.
It is no secret that cold showers aren’t pleasant and that’s why it takes a certain amount of willpower and self-determination to go through it. Also, the benefits it has on your mind after the cold exposure are quite noticeable and obvious. Such benefits include feeling more alert, energized, focused, and a general feel-good type of mood.
Not to mention the benefit of enhanced neural adaption, which helps you adapt to the cold exposure with the potential of enhancing your mental resilience to cope with the cold. This neural adaption of mental resilience to cold exposure can also be carried over to other stresses in life.
Conclusion.
Cold showers are amazing and they can be the stepping stone for anyone who wants to improve their general quality of life. It is free to do in most cases and it’s simple. With the 10 benefits listed above, there are really no downsides to cold showers, besides the uncomfortable part of actually doing them.
So try it out for yourself for a week and see how it feels. When I started, I eased my way into them by having them at the end of my warm shower. To start, aim for 15 seconds in a cold shower and gradually increase the time over a couple of days or maybe weeks.
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Thanks for the great article! It is written in a very down to earth style and has inspired me to try this technique.