Taking a cold shower has many potential health benefits for most people including the over 50’s. While it may not sound very appealing, especially during winter, stepping under a cold stream of water for just a few minutes each day can provide both mental and physical boosts. I have taken a look into the science and the main advantages are listed below. But before we get to that how the hell do you start to take a cold showers? Its one of those things that sounds relatively easy but is much harder in reality, or is it? Follow our handy guide and you will be embracing cold showers every day.
A Practical Guide To Taking Cold Showers
Firstly before we get going I need to let you know I am no Wim Hof! Before I started taking cold showers daily, the thought of them filled me with dread. Last year I spent a week in Spain never getting further in the pool than knee high, waving my arms about and exhaling wildly before decamping back to my sun bed. So how have I gone from a cold water chicken to a daily cold shower devotee?
It was whilst reading an article about the weigh loss and general fitness improvement of Eddie Hearn that cold showers came onto my radar. He was convinced they played a crucial role in his fitness journey and losing over 3st in weight. Based on this article I started looking into the science and convinced myself to give it a go.
The First Cut Is The Deepest
Baby I know. There is no getting away from it the initial immersion will always take your breath away. Take it from me that doesn’t go away. BUT and believe me after the first 20-30 seconds (if you do it right) you have nothing to fear ands you will be able to stay in the shower for as long as your like or it takes to get clean and you will enjoy it. Really you will enjoy it.
How To Take A Cold Shower
- Turn the temperature to its coldest setting
- Turn on the water
- Take two deep breaths and compose yourself
- Enter the shower stream facing the water with the stream chest high (expect the cold water to take your breath away!)
- After 10s immerse your face and head and get used to the cold
- Turn 180 degrees so your back is directly in the stream. It might be me but I found it harder to have the shower stream on my back than my front so be ready!
- At this point you have been in the shower for c30s and believe me you will feel completely at home and could stay for as long as you wanted to.
- Shower as you normally would.
- Turn the shower off
- IMPORTANT especially if you share the shower. Reset the temperature.
How NOT To Take A Cold Shower
- Don’t start with a warm shower and change the temperature part way through. I found the change in temperature disconcerting and found its better to start cold and keep cold
- Don’t delay getting into the stream. Your are only delaying the inevitable and the thought of the cold is actually worse than the cold!
- Don’t increase the temperature before getting out. You know its cheating!
How Long To Take A Cold Shower For?
A recent Dutch study has shown that after 30 seconds of cold showering there are no further benefits for staying under longer. I have difficulty believing this as it may well be that there are no further physical benefits to staying under longer than 30 seconds after tagging a cold shower at the end of your normal shower. But the mental benefits and the feeling of euphoria you get from doing a full cold shower are immense. You have beat it and your fear, there is no better feeling!
So for me a cold shower means from start to finish and I look to aim for being in the shower fully for over 4 minutes each time. To start I used to track my time under the shower using the stopwatch function on my phone or iPad. In terms of the definition of “fully” that means fully immersed in the water stream. When I first started I used to stand in the shower with the head pointed away from my body and with one arm stuck in the stream. I used to try convince myself that I was acclimatising! Whatever it is it doesn’t count towards your 4 minutes, fully means fully.
Cold Showers and Improved Circulation and Immune System Function
Exposing your body to cold water causes your blood vessels to constrict. This helps improve circulation by pumping blood throughout your arteries more efficiently. Your body will also increase production of white blood cells and antibodies that help fight off disease. The involuntary shivering you’ll experience will also help remove metabolic waste products by improving lymphatic drainage. Overall, this results in better circulation and improved immune system function.
Cold Showers and Increased Alertness and Focus
The cold stimulus of a shower is an effective way to wake yourself up in the morning or when experiencing an afternoon slump. The cooler temperatures will leave you feeling energized and alert. It also activates your sympathetic nervous system, resulting in a boost of norepinephrine and dopamine release. This aids cognitive function and concentration. You’ll emerge from the shower feeling refreshed and focused.
Potential Weight Loss With Cold Showers
Cold water may help activate brown adipose tissue (BAT) in your body. BAT helps generate body heat by burning calories. Some research indicates that exposure to colder temperatures can help turn bad white fat into beneficial brown fat. The greater levels of BAT you have, the more calories you may burn. While more studies are needed, cold showers combined with other healthy habits may support weight loss efforts.
Reduced Stress and Improved Mood
The cold temperatures will initially be uncomfortable, but the body adapts by releasing endorphins and other hormones. This results in a boost in mood that follows the quick bout of stress. The cold exposure basically triggers a fight or flight response, leaving you feeling invigorated. It also helps decrease levels of cortisol, the stress hormone. By making cold showers a regular habit, you may see lasting improvements in mood and lower perceived stress levels.
Increased Willpower and Discipline
Choosing to take a cold shower instead of staying in your comfort zone helps strengthen your willpower and self-discipline. By forcing yourself to do something outside your routine that requires mental effort, you are training your mind to tolerate discomfort and keep going. This grit and self-control can transfer to other areas of your life like pursuing goals and breaking bad habits. Cold showers act as a willpower workout.
Better Hair and Skin Health With Cold Water
Hot water can dry out and irritate skin. Cold water closes pores and seals in moisture. Your hair will also benefit. The cold temperatures cause the cuticles to lie flat and become smoother. This results in shinier, softer hair. Cold water also helps remove product buildup from conditioners that can make hair limp and lifeless. Overall, cold showers are gentler on skin and improve hair luster.
Cold Showers And Boosted Testosterone Levels
Research indicates that short-term exposure to cold temperatures may temporarily increase testosterone levels in men. While not thoroughly studied, the rise in testosterone could potentially boost libido and masculine traits like muscle mass and body hair growth. More research is needed, but cold showers may naturally and temporarily raise testosterone.
Improved Sports Recovery With Cold Showers
Athletes and gym-goers can benefit from making cold showers part of their post-workout routine. The cold will reduce muscle soreness and speed up recovery. It constricts blood vessels and decreases metabolic demands, reducing swelling and tissue breakdown. Cold water also helps flush out inflammatory byproducts that contribute to muscle fatigue and pain. Better circulation further aids recovery.
Increased Tolerance to Stress
Facing the initial discomfort of a cold shower builds mental fortitude. By voluntarily exposing yourself to some degree of suffering, you increase your ability to deal with stressful or difficult situations. This cold stress inoculation helps you practice managing discomfort, building tolerance and resilience. You learn to handle some adversity with poise.
Potential Depression Relief Through Cold Showers
For some individuals, cold showers may provide relief from symptoms of depression. The stimulation of the cold temperatures releases feel-good endorphins. The distraction and challenge of doing something unpleasant but invigorating can also lift low moods. If you are dealing with clinical depression, speak to a doctor. But a cold shower can often provide a small mood boost.
Environmental Benefits
Taking shorter, cooler showers uses less energy for water heating. You’ll also conserve water in the process. This saves money while also benefiting the environment by reducing your home’s energy usage and carbon footprint. Small changes like this add up in the effort to live sustainably. With heating bills being so high wants not to like about a cold and more importantly cheap shower
Improved Blood Flow to Organs
The cold exposure causes tissue contraction and constriction of blood vessels. But as part of the body’s natural reaction, this is followed by rapid dilation of blood vessels. This dilation increases blood flow to vital organs and muscles. Better circulation provides a boost to organ function.
Increased Drive and Motivation
Starting your day with a cold shower can leave you feeling energized, bold and ready to take on anything. It provides an injection of drive and determination. The physical shock sets the tone for an active day where you feel motivated to cross things off your to-do list. It also encourages self-improvement by teaching mental toughness.
Potential Health Risks With Cold Showers
While cold showers provide many benefits, they may not be appropriate for everyone. Individuals dealing with certain health conditions like heart disease, high blood pressure or asthma should be cautious with extreme temperature changes. Check with your doctor first if you have any concerns. Monitor how you feel and discontinue if you experience any adverse effects. Moderation is key.
If you can withstand the initial discomfort, cold showers offer a wide range of mental and physical perks. From an energizing jolt to health improvements and even potential weight loss, cold water therapy gives you plenty of good reasons to take the plunge. Just start gradually and see if incorporating some cooler showers into your daily routine leaves you feeling more focused and invigorated.
You’ve Got This
What have you got to lose? Take it from me the feeling you will get every morning after a cold shower sets the day off to a great start. If you can take on and conquer the cold you can take anything on. If you’ve got any questions or just want to let us know how you are getting on we’d love to hear from you in the Comments section below