Benefits of a cold shower
We talk in the article about the effect of a cold shower on health. We give simple tips, listening to which you will benefit the most from contrast procedures.
“Terrible Torture”
We prefer a hygienic shower under a stream of warm water that is comfortable for the body. This is logical: pouring cold water in the morning after sleeping in a warm, soft bed seems very doubtful.
At the same time, water therapy has a long history and a cold shower with a water temperature below 20 degrees. Celsius is not a “terrible torture,” but one of the hardening methods that increase the body’s resistance to physiological stress if used correctly.
16 reasons to take a cold shower
Consider the main health benefits of taking a cold shower.
1. Strengthening immunity. A cold shower activates the production of white blood cells – cells responsible for fighting infections.
The results of a randomized controlled trial confirmed the immunoprotective effect of low-temperature water: healthy people taking a contrast shower were 29% less likely to go to the hospital. The use of complex procedures (contrast shower and physical activity) contributed to a decrease in cases by 54%.
2. Relief of depression. The high density of cold receptors on the skin’s surface ensures the transmission of electrical signals from peripheral nerve endings to the brain, which helps to relieve anxiety.
3. Good mood. Low temperatures promote the release of endorphins, chemicals that positively affect mood. How do hormones regulate our mood, and is it possible without emotional swings in PMS? We share life hacks of hormonal balance for women at a free intensive.
4. Reducing the degree of inflammation. Due to the constriction of blood vessels, cold reduces the main signs of inflammation (redness, swelling, swelling, pain, and local temperature decrease).
5. Strengthening microcirculation. A cold shower helps to increase blood circulation, which helps to saturate the tissues with oxygen.
6. Establishing the work of the lymphatic system helps quickly remove metabolic products and toxins.
7. Help in removing excess fluid from the body. The massage action of the pressure of cold water has a diuretic effect, removing excess fluid.
8. Charge of vivacity. Cold water triggers the sympathetic nervous system, which is responsible for the “fight or flight” response, stimulating the production of adrenaline, which makes your cardiovascular system work more efficiently: your heart beats faster, and blood circulation speeds up.
9. Muscle recovery. The low temperature after exercise reduces lactic acid, which is responsible for muscle pain.
10. Maintain optimal metabolism. Studies have shown that low temperatures increase metabolism and activate brown adipose tissue (a special type of fat that produces heat and energy by burning calories), which helps in weight loss. Fat that burns fat – myth or reality?
11. Improving the quality of hair and skin. The cold water helps to close the pores, which prevents the appearance of acne. The moisture retained on the surface of the skin keeps it hydrated. Get a step-by-step plan to restore the beauty and health of the skin to look perfect even without makeup.
12. Improving concentration. It is provided by releasing adrenaline into the blood, produced by the adrenal glands under stress.
13. Psychological stability. Starting the day with a cold shower is the first step in overcoming difficulties, which makes you more confident and calmly react to the difficulties that arise during the day.
14. Improving the functioning of the respiratory system. During such an extreme water procedure, a person involuntarily holds his breath and seeks to inhale as much air as possible. The work of the lungs becomes more intense, the heartbeat quickens, and the saturation of tissues with oxygen improves.
15. Getting rid of the feeling of heaviness in the legs. Under the influence of low temperature, the capillaries spasm, and blood circulation is activated, which reduces the feeling of heaviness in the legs and swelling.
16. Improve the quality of sleep. Normally, the body temperature drops before going to bed, respectively taking a cold shower, we fall asleep easier.
How to take a cold shower
The main rule of any hardening is consistency. Increase the temperature contrast gradually, listening to your body: start with a 30-second session in warm water, then gradually lower the temperature until it becomes noticeably cold. As you get used to being exposed to cold, continuously increase your time in cold water to two to three minutes. Procedures should be daily. The preferred time is in the morning, before the first meal.
Another method is a contrast shower, which includes alternating cold and hot water in several modes: for the whole body or only for the lower extremities.
Algorithm for taking a contrast shower
| Whole body | lower limbs |
|---|---|
| In the process of taking a shower, avoid getting cold water on your head. | You need to start by dousing your feet with water at room temperature, slowly raising the temperature to a tolerable level. |
| For the body to gradually get used to the procedure, it is necessary to start pouring from the legs, gradually rising higher | Alternate temperature setting every 10-15 seconds |
| It is advisable to start dousing with warm water at a comfortable temperature, gradually increasing to 45 degrees | Increasing temperature contrast by no more than 1 degree daily |
| After 0.5–1.5 minutes, abruptly turn on cold water | Direct the jet from the bottom up, from the fingertips to the middle of the thighs, along the venous blood flow |
| Alternate hot and cold water at regular intervals (4-5 cycles) | |
| Finishing mode: cold water | |
| At the end of the procedure, wipe dry with a towel with massage movements. |
The feeling of cheerfulness immediately after a contrast shower indicates the procedure’s correctness.
Who should not take a cold shower?
A cold shower is an effective healing tool, but at the same time, it has several limitations. With caution, the use of a contrast shower should be taken by people with certain diseases:
- cholelithiasis or urolithiasis;
- during acute periods of infectious diseases;
- with signs of the active phase of inflammation;
- with violations of the cardiovascular system;
- in diseases of the hormonal organs.
The work of the kidneys and liver limits the blood or lymph fluid flow. Cold treatment, even in the absence of contraindications, must be combined with comprehensive support for these organs.
Benefits of a cold shower: an Ayurvedic perspective
The morning started with Ishnan – taking a cold shower – a pledge of vivacity, and a good mood throughout the day. A few minutes of exposure to low temperatures in the body is enough to activate blood circulation, awaken the nervous system, and improve the work of the endocrine organs.
The process of taking a cold shower:
Step 1. Turn on cold water and direct the jet to your feet.
Step 2. Gradually redirect the flow of water to your hands.
Step 3. Go to the area of the chest and collarbones.
Step 4. The final area of impact of the water jet is the upper back. Massaging movements follow steps 1-4.
Step 5. Get out of the shower, and rub yourself off.
Step 6. Stand again under cold water and repeat the sequence of actions. Such repetitions can be from two to four.
Six rules for accepting Ishnan:
Rule 1. Before splashing with cold water, rub your body using a small amount of warm therapeutic-grade essential oil (almond or sesame).
Rule 2. Begin the procedure with a soft massage, which will have a tonic effect on the body.
Rule 3. The surface of the bath must be heated.
Rule 4: Use water as cold as you can stand.
Rule 5. After the procedure, remove the shower and gently blot the body with a towel to not damage the skin.
Rule 6. A mandatory attribute that completes the pouring ritual is comfortable home clothes that will allow you to experience peace and tranquility fully.
According to Ayurveda, taking a cold shower helps to increase vata dosha, so it is not recommended to carry out tempering procedures for people with signs of an imbalance of this type of constitution.
Pay attention to the following factors that can harm your body:
- fear of cold showers;
- interruption of pouring;
- rapid, uneven contact with cold;
- eating immediately before the procedure;
- fussiness on contact with cold;
- bad mood;
- excessive exposure to cold showers.
