Most of us grew up hearing that taking a cold shower was a cure for various problems, but it was difficult to take the suggestion seriously. However, new research shows there could be real health and wellness benefits to be gained from this activity. That’s why cold showers are now standard practice among professional athletes and other health-conscious individuals.
Hydrotherapy Principles
Treating medical conditions with varying water temperatures and pressures has long been the underlying principle of hydrotherapy, an accepted alternative healing method. Using water in different forms results in an array of effects on the various parts of the body. From immersion therapy to balneotherapy, exposure to water can benefit the cardiovascular system, respiratory system, musculoskeletal system, endocrinal system, as well as the eyes, skin, and hair. Cold showers, specifically, deliver the following health and wellness benefits:
1. Improved Immune Function
The immune system is humanity’s first line of defense against viruses, bacteria, and other pathogens. It consists of red and white blood cells, tissues, antibodies, and cytokines. Cold showers are believed to benefit the immune system because the shock of the cold water boosts the production of cells critical to the immune function, such as leukocytes, granulocytes, interleukin-6 (IL-6), and natural killer (NK) cells. In a 2015 study of over 3,000 adults, researchers found those who took cold showers for a minimum of 30 seconds were 29% less likely to call in sick than their counterparts who took warm showers.
2. Faster Metabolism
Taking cold showers has been found to speed up metabolism. In a 2007 study on cold-water immersion after exercise, researchers discovered that the human body works harder to maintain a normal temperature during exposure to cold water. This requires increasing the metabolic rate, which can help people lose weight or minimize the risk of obesity over time. However, this finding doesn’t mean cold showers can replace other methods of weight stabilization, such as a healthy lifestyle and regular exercise.
3. Dispelling Depression
Approximately 5% of all adults globally suffer from depression, making it one of the primary causes of disability worldwide. Symptoms include fatigue, low energy and self-esteem, digestive difficulties, and ongoing pain. Various studies have shown that cold showers activate the sympathetic nervous system and send electrical signals from the skin’s nerve endings to the brain, concluding that winter swimming could help to dispel depression and improve energy, mood, and overall health and wellness.
4. Relieving Pain
Just as icing a sports injury helps to reduce pain and swelling, cold showers help to lower overall chronic body pain and inflammation. We’ve long accepted that “freezing” an area can help to numb it, but a study of winter swimming over four months showed the swimmers felt more energetic, active, and brisk than the control subjects. All the swimmers reported relief from pain caused by rheumatism, fibromyalgia, or asthma, and their vigor-activity scores were notably higher than the non-swimmers.
5. Minimizing Muscle Soreness
Cold showers help to minimize muscle soreness after intense workouts. Since cold water has regenerative properties, the muscles can relax and repair themselves. The exposure to the cold temperature also helps to reduce inflammation caused by an overextension of the muscles.
For example, long-distance runners have found a cold shower before a run lowers the overall body temperature, which affects how high it rises during the run. This improves performance and increases the runner’s physical safety.
A review in The North American Journal of Medical Sciences found that a cold shower immediately after exercise helps rapidly lower the body’s temperature. This speeds up the recovery rate, results in less fatigue and promotes better processing of hydration and nutrients.
How to Benefit from a Cold Shower
It might sound counter-intuitive to think of taking cold showers, especially during winter, but you don’t need to spend too long under the chilly water. Research shows just a short burst of 30 seconds can have some benefits, and in fact, alternating hot and cold water offers other advantages. Start by taking a warm shower, then turn the water to cold for 30 seconds and gradually increase your exposure.
If you’ve had experience taking cold showers as a form of therapy or alternating between hot and cold water treatments, we’d love to hear from you. Read our post on Using Water Options for Grounding Yourself for more hydrotherapy methods.
For more information on how to improve your health and wellness, please check out the BEMER blog posts on my Independent BEMER Website.