The 9 Benefits Of A Cold Shower, According To Experts
The idea of willingly immersing yourself in freezing cold water isn’t particularly enticing. But as it turns out, a cold shower is surprisingly good for you. Top athletes regularly use ice baths as part of their recovery, and numerous studies back up the benefits.
Positive side-effects include a boosted metabolism, improved mental health, reduced stress levels, relief from aching joints, and more. See below for what the experts have to say about why taking a cold shower is worth it.
- The benefits of a cold shower include fighting symptoms of depression, boosting your immune system and metabolism, and promoting your overall health.
- You don’t need to stay in there for long. Experts say even a short cold shower of 30 to 90 seconds is enough to reap the rewards.
What is cold therapy?
Cold therapy is the practice of immersing yourself in cold water. Its origins can be traced back to Ancient Greece, when it was used primarily for relaxation and socialisation. Now, trendy immersive cold baths such as the Plunge or the Pod Company Ice Pod are marketed as a part of a holistic process to improve our overall health.
But cold water immersion doesn’t require fancy contraptions or hefty price tags. Dr Majdoline Jayoushe, a specialist in internal medicine and associate professor at the Mount Sinai Faculty Practice Primary Care Associates, says that swimming in an unheated pool counts as cold therapy – as does a quick blast in a cold shower.
Are cold showers good for you?
The short answer is yes, cold showers can be good for you. “Cold water immersion, in the form of cold water or ice bathing, has been shown to have many benefits for the cardiovascular and endocrine system, which regulates the production of hormones in the body, as well as positive effects on our psyche and immune system,” says Jayoushe.
What are the benefits of cold therapy?
Dr Jayoushe lists the following as benefits of cold therapy:
Helps to fight depression symptoms
When our bodies are exposed to cold water, our brains release endorphins due to the stress, she explains. This may promote healthier brain development and improve mental health. However, for those promoting cold water as some sort of cure-all for depression, there’s still much more research that needs to be done.
Reduces inflammation and swelling
Cold water exposure may spike concentrations of stress hormones in our system, which is known to increase levels of anti-inflammatory biomarkers in our systems. This, she says, can help reduce inflammation and ward off infections.
Reduces chronic pain in joints and muscles
Exposure to very cold water temperatures (think anywhere between 4C and 20C), Jayoushe says, can cause stress hormones to surge, which may help reduce pain perception. She points to a study that found swimmers who trained in cold temperatures for 12 weeks experienced a substantial increase in the brain neurotransmitter that enhances alertness and attention, called norepinephrine. An increase in norepinephrine levels can lead to blood vessel constriction and may contribute to the perception that we’re experiencing less pain, she says.
She also says that cold water exposure may reduce blood flow to the brain, alter our level of consciousness, and act as a distraction that can reroute pain neurotransmitters, allowing us to experience less pain.
Boosts the immune system
Even for brief periods, the stress response triggered by cold showers can have a significant impact on the immune system. Jayoushe says studies have shown that those who go for a cold water swim may find that their white blood cell count increases, which is a sign of the immune system adapting to stress. Studies have also shown that cold water exposure leads to 40 per cent fewer upper-respiratory tract infections in individuals who regularly incorporate this practice into their routine.
Improves metabolism
There are some studies to suggest cold water immersion can help improve metabolism. Jayoushe points to studies done with mice that show a strong correlation between cold exposure and weight loss. Although similar studies conducted with humans are inconclusive, she notes that it is known that thermal stress due to cold water exposure helps generate energy and heat, to improve metabolism and break down blood glucose and fat molecules.
Improves insulin sensitivity and reduces the risk of type 2 diabetes
Jayoushe explains that it works similarly to how exercise and muscle movement stimulate the metabolism, helping the body increase insulin utilisation.
Reduces the appearance of pores
Other potential health benefits include a temporary reduction in the appearance of pores and puffiness as skin blood vessels constrict, promoting healthier skin through improved blood circulation.
Possibly relieves menopausal symptoms
Jayoushe points to studies that show perimenopausal women between the ages of 45 and 59 who took a cold water swim experienced drastic improvements in mood swings, hot flashes, and other menopausal symptoms. However, while this may all be plausible, she says more studies need to be conducted.
Promotes overall improved health
“Think of it as a mini shock to your system,” Jayoushe says. “When you’re in cold water, your brain is too busy focusing on making the unpleasant sensation go away to think about all the reasons you are unhappy or stressed. It helps you get out of your head.”