The idea of willingly immersing oneself in freezing cold water doesn’t sound particularly enticing. But as it turns out, the benefits of a simple cold shower are many. After all, top athletes regularly use ice baths, and there are countless studies to back up its proponents’ claims.
Improved metabolism, a lift in your mental health, reduced stress levels, relief in aching joints, and so many more health benefits: See what the experts had to say below about why you should consider taking a cold shower regularly.
Helps 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. More studies need to be done, however, to suggest that cold water can cure depression.
Reduce inflammation and swelling
Cold water exposure may spike concentrations of stress hormones in our system, which is known to increase the levels of anti-inflammatory biomarkers in our systems. This, she says, can help reduce inflammation and ward off infections.
Reduce chronic pain in joints and muscles
It’s also all a mental game. Jayoushe says that when exposed to very cold temperatures (think anywhere between 40 to 68 degrees Fahrenheit) through cold water exposure, it can cause our stress hormones to surge, which can help reduce pain perception. A study that found swimmers who swam in cold temperatures for 12 weeks had a substantial increase in the neurotransmitter in our brains that increases alertness and attention, called norepinephrine. When there is an increase of norepinephrine levels, it can lead to blood vessel constriction and may contribute to us thinking we’re experiencing less pain, she says.
Cold water exposure may also reduce blood flow to the brain, alter our level of consciousness, and act as a distraction that can reroute pain neurotransmitters so we experience less pain.
Boost your immune system
Even for brief periods, she says that the stress response we experience during cold showers can have a significant impact on the immune system. Jayoushe points to studies that showed those who went for a cold water swim found that their white blood cell count increased, which is a sign of immune system adaptation to stress. Studies also showed that cold water exposure leads to 40% fewer upper respiratory tract infections in people who regularly incorporate this into their routine.
Improve metabolism
Cold showers are shown to possibly help improve our metabolism. She points to studies done with mice that show a strong correlation between cold exposure and weight loss. And though similar studies done with humans are inconclusive, she says that it is known that thermal stress due to cold water exposure helps generate energy and heat (a.k.a. increase our brown fat) to increase our metabolism and break down blood glucose and fat molecules.
Improve insulin sensitivity and reduce the risk of type 2 diabetes
Speaking of improving your metabolism, that also helps increase your insulin sensitivity. She explains that it works similarly to how exercise and muscle movement stimulates our metabolism to help the body increase insulin utilization.
Reduce the appearance of pores and help treat acne
Other potential health benefits for the skin include the temporary reduction in the appearance of pores and puffiness due to blood vessels constricting in the skin, which promotes healthier glowing skin as a result of improved blood circulation.
Possibly relieve 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. But while this all may be plausible, she says more studies need to be done.
Promote overall improved health
Cold showers can help in many aspects of your general health. Jayoushe lists the following health issues and needs: cardiovascular and metabolic risk factors, the risk of chronic cardiometabolic diseases (such as cardiovascular disease and type 2 diabetes), stress hormones, and boosting endorphins to improve mental health conditions.
What is the best way to take a cold shower?
Slow and steady is the way to go when taking a cold shower. Jayoushe encourages people to start gradually, trying a cold temperature for a few seconds toward the end of your shower and turning the knob from hot to cold until it starts to feel comfortable. “Take deep breaths and move under the shower to distribute the water evenly across your body,” she says.
The ideal water temperature for a shower to be considered cold is anything less than 60 degrees Fahrenheit (or 15 degrees Celsius).
How long should you take a cold shower for?
You don’t have to spend a long time under cold water to reap all the benefits of a cold shower. Jayoushe points to a 2016 study done in the Netherlands that showed those who spent anywhere from 30 to 90 seconds taking a cold shower had a 29% reduction in sick days off work compared to those who didn’t take any cold showers at all. So while you shouldn’t go overboard (more on that later), taking a cold shower for just a couple of seconds will do a lot of good for your body and health.
