Cold Shower Benefits - Starting The Ice Bath Journey
People often wonder where to start with ice baths. A morning cold shower is perhaps the easiest way to start incorporating cold exposure into your daily life, and there are plenty of benefits.
The ice bath is no longer a niche wellness practice, and is part of a normal ritual for longevity and health. But, if you haven’t made it to your first ice bath session yet and wondering how to start, we always recommend people try turning down the temperature of the daily shower to cold only. Among the simplest and most accessible forms of cold therapy is the cold shower, which many people are now incorporating into their daily routines before progressing onto a dedicated and purpose built ice bath in the home or gym.
While it’s not full body immersions, there are plenty of benefits of taking a cold shower each morning, backed by scientific data and expert opinions. Here we will delve into why cold showers are a great starting point for cold therapy and address the cold shower vs ice bath debate.
Read Also: Best Places to Ice Bath in Perth
Benefits of Taking a Cold Shower Each Morning
A morning shower is part of most peoples start to the day, but for the majority of the population it’s a warm one. Turning off the warm tap and allowing the cold water to flow through the shower head could be one of easiest and cheapest ways to shift your health and integrate cold therapy into your life.
A regular cold shower has benefits for everything from metabolic health, to immune boosting benefits, mental health and more.
Cold Showers for Metabolic Health
Activation of Brown Fat
Cold showers, when cold enough to offer some degree of cold shock, can stimulate the activation of brown adipose tissue (BAT), also known as brown fat.
Unlike white fat, which stores energy, brown fat burns energy to produce heat. When exposed to cold temperatures, the body activates brown fat to maintain core temperature, thereby increasing energy expenditure.
A study published in the Journal of Clinical Investigation found that cold exposure can significantly increase brown fat activity, leading to improved metabolic health and potentially reducing the risk of metabolic diseases such as type 2 diabetes.
Improved Insulin Sensitivity
Cold showers may also enhance insulin sensitivity. Insulin sensitivity refers to how effectively the body's cells respond to insulin, a hormone that regulates blood sugar levels. Improved insulin sensitivity can help prevent insulin resistance, a precursor to type 2 diabetes.
Research indicates that cold exposure can improve insulin sensitivity, thereby aiding in better blood sugar regulation and overall metabolic health.
Cold Showers for Weight Loss
Increased Caloric Burn
As mentioned earlier, the activation of brown fat through cold exposure can increase caloric burn. This thermogenic effect, where the body burns calories to generate heat, can contribute to weight loss over time.
According to this study, individuals exposed to cold temperatures experienced an increase in energy expenditure, which can aid in weight loss efforts.
Enhanced Fat Oxidation
Cold showers can also enhance fat oxidation, the process by which the body breaks down fat molecules to use as energy. A published study highlights that cold exposure can increase the rate of fat oxidation, contributing to fat loss and improved body composition
Cold Showers for Lower Stress
Reduction in Cortisol Levels
What we know is a key benefit of cold water exposure is the activation of the the parasympathetic nervous system and reduced stress. Cold showers can help lower cortisol levels, the hormone associated with stress.
Chronic stress and elevated cortisol levels can lead to a range of health issues, including weight gain, high blood pressure, weakened immune function, and mental health issues. Cold exposure has been shown to reduce cortisol levels, promoting a sense of calm and relaxation.
Enhanced Endorphin Production
Cold showers can trigger the release of endorphins, the body's natural painkillers and mood elevators. This can lead to a feeling of euphoria and well-being, helping to counteract the negative effects of stress. The endorphin boost can also provide a natural energy lift, improving overall mood and mental clarity.
Improved Resilience to Stress
Regular exposure to cold can enhance the body's resilience to stress. This process, known as hormesis, involves exposing the body to mild stressors to build strength and resilience over time. Cold showers can act as a form of hormetic stress, improving the body's ability to handle various stressors and reducing overall stress levels.
Improved Mental Health
Cold showers have been shown to have a positive impact on mental health. A study published in the journal Medical Hypotheses suggests that exposure to cold water can help alleviate symptoms of depression. “Exposure to cold is known to activate the sympathetic nervous system and increase the blood level of beta-endorphin and noradrenaline and to increase synaptic release of noradrenaline in the brain as well. Additionally, due to the high density of cold receptors in the skin, a cold shower is expected to send an overwhelming amount of electrical impulses from peripheral nerve endings to the brain, which could result in an anti-depressive effect”.
The cold shock triggers an increase in endorphins, the body's natural "feel-good" hormones, and stimulates the sympathetic nervous system, which can help improve mood and reduce anxiety.
Enhanced Circulation
When exposed to cold water, blood vessels constrict, and then dilate once the body warms up again. This process, known as vasoconstriction and vasodilation, enhances blood circulation. Improved circulation can lead to better cardiovascular health and help reduce muscle soreness after intense workouts.
This will happen even when taking a cold shower if the cold shower is cold enough to cause a shock response.
Boosted Immune System
Cold showers can also strengthen the immune system. A study conducted in the Netherlands found that individuals who regularly took cold showers had a 29% reduction in sick leave compared to those who did not (Buijze et al., 2016). The cold exposure is thought to increase the production of white blood cells, which play a crucial role in fighting infections.
Increased Alertness and Energy
Taking a cold shower in the morning can significantly boost alertness and energy levels. The cold water stimulates the body's "fight or flight" response, increasing adrenaline levels and heart rate. This can help shake off morning grogginess and prepare you for the day ahead.
Better Skin and Hair Health
Cold water can help improve skin and hair health by tightening pores and reducing inflammation. It also prevents the skin from drying out, as hot water can strip away natural oils. This can result in a clearer complexion and shinier, healthier hair.
When you switch to a morning cold shower instead of hot, you will notice the fresh, invigorated feeling of your skin and you may also experience less dry skin due to the naturals oils remaining on the skin.
Morning vs. Evening Cold Showers
Cold showers in the morning are generally more beneficial than those taken in the evening. In the morning, a cold shower can help wake you up, increase alertness, and set a positive tone for the day. The surge of adrenaline and endorphins can provide a natural energy boost and improve mental clarity.
In contrast, taking a cold shower before bed can have a stimulating effect, making it harder to fall asleep. The increase in adrenaline and heart rate can disrupt the body's natural wind-down process, potentially leading to insomnia or restless sleep. Not only that, for the most effective transition into sleep, the body temperature needs to drop slightly, but with a cold shower before bed you will experience a rebound effect whereby the body temperature will increase after the cold shower, providing less favourable conditions for sleep.
Cold Shower vs. Ice Bath
Temperature Control
One of the main differences between cold showers and ice baths is temperature control. Cold showers typically range from 50°F to 60°F (10°C to 15.5°C), while ice baths can be as cold as 35°F to 50°F (1.5°C to 10°C).
The lower temperature in ice baths as well the more complete body immersion provides a more intense cold exposure, which can lead to greater physiological benefits.
While you can still control the temperature of the water in a cold shower, a purpose built ice bath with an automated chiller unit will afford you better control of the temperature and will give you a bigger temperature range to play with.
With an ice bath, you can also take the guess work out of the temperature and set your temperature to the degree, giving you control with gradually reducing the temperature and setting a temperature that works for you.
Full Body Immersion
Ice baths offer full body immersion, ensuring that the entire body is exposed to the cold. This is particularly beneficial for athletes and individuals looking to reduce inflammation and muscle soreness. In contrast, cold showers may not provide the same level of immersion, especially if certain areas of the body are not directly exposed to the water stream.
Better Effect from the Cold
The colder temperature and full body immersion of ice baths can lead to a more pronounced effect from the cold. This can include greater reductions in muscle soreness, inflammation, and quicker recovery times. However, for beginners, the intensity of an ice bath may be overwhelming, making cold showers a more approachable starting point.
Starting with Cold Showers
For those new to cold therapy, starting with cold showers is a practical approach. Cold showers are easily accessible, can be gradually integrated into the daily routine, and do not require additional equipment. As the body adapts to the cold exposure, individuals can progress to ice baths for more intense benefits.
Cold Shower FAQ
How long should I take a cold shower for?
Start with short durations, around 1-2 minutes, and gradually increase as your body adapts. Aim for a cold shower lasting 5-10 minutes for optimal benefits.
What temperature should the water be?
Cold showers typically range from 10°C to 15.5°C but can be colder depending on the climate and ambient temperature. Adjust the temperature based on your comfort level and gradually decrease it as you become more accustomed to the cold.
Can I take a cold shower every day?
Yes, daily cold showers can provide consistent benefits. However, listen to your body and adjust the frequency if you experience discomfort or adverse effects.
Are there any risks associated with cold showers?
For most people, cold showers are safe. However, individuals with certain health conditions, such as cardiovascular issues, should consult with a healthcare professional before starting cold therapy.
Can cold showers help with weight loss?
Cold showers can stimulate brown fat activation, which can increase metabolism and calorie burning. However, they should be combined with a healthy diet and exercise for effective weight loss.
Should I take a cold shower before or after exercise?
Taking a cold shower after exercise can help reduce muscle soreness and inflammation. It can also provide a refreshing and invigorating feeling post-workout.
Conclusion
Opting for a cold shower may seem difficult if you are used to warm showers, but this simple practice may offer a big shift in your physical and mental health, at a low cost. Incorporating cold showers into your daily routine can offer numerous health benefits, from improved mental health and circulation to a stronger immune system and increased alertness.
While cold showers are an excellent starting point for cold therapy, progressing to ice baths can provide more intense and targeted benefits. By understanding the differences and starting gradually, you can harness the power of cold water immersion to enhance your overall well-being.
