Take the (Cold) Plunge: Benefits of Cold Showers

The thought of stepping into a stream of icy water may send shivers down your spine. And, if you're looking for a quick, easy, science-backed way to boost your overall health and wellbeing, cold showers might be a useful option. From improving circulation to boosting mood and energy levels, here are just a few reasons to consider dousing yourself in cold water:

Improve Circulation

One of the main benefits of taking a cold shower is improved circulation. (1)  When your body is exposed to cold water, blood vessels constrict, forcing blood to flow more efficiently through your body. This increased circulation not only helps to reduce inflammation and promote healing (making cold showers a popular remedy for sore muscles and joints), but the improved circulation can help your body better absorb nutrients from the food you eat by boosting nutrient delivery to your cells.

Increase Energy and Alertness

Another benefit of cold showers is increased energy and alertness. (2,3) When you're exposed to cold water your body goes into survival mode, releasing a surge of adrenaline and other stress-response hormones. In turn, this can help to increase focus and mental clarity, making cold showers a great way to start your day or give yourself a mid-afternoon boost. 

Boost Immune System

Cold showers may also have a positive effect on your immune system. (4) Studies have shown that exposure to cold water can increase the production of white blood cells which help fight off infections. This increase in your natural defense system can help to strengthen immunity and make you less susceptible to illness. In addition, cold showers can help support detoxification by helping to stimulate the lymphatic system, which helps remove waste and toxins from the body. 

Improve Skin and Hair Health

In addition to the internal benefits of cold showers, they can also have a beauty-boosting impact on your skin and hair. (5) Cold water can help to tighten pores, reduce inflammation, and improve circulation, all of which can lead to clearer, healthier skin. Additionally, cold water can help to seal hair cuticles, making hair appear shinier and less frizzy.

Reduce Stress and Anxiety

When you're standing under that stream of cold water, you're forced to be present in the moment. You can't think about your to-do list or your worries when you're focusing on staying warm and breathing through the shock of the cold water. This can be a great way to clear your mind and reduce feelings of anxiety and overwhelm.

Empower Yourself

Finally, when you step into that icy stream of water, you're forcing your body to adapt to a new and uncomfortable situation. You test your limits and prove to yourself that you're capable of doing hard things. This can help to boost your confidence and self-esteem, making you feel more empowered and in control of your life.

And while the benefits of cold showers are numerous (6, 7, 8), it's important to note that they may not be for everyone. Those who are pregnant or who have certain medical conditions, such as Raynaud's disease or cardiovascular disease, should avoid taking cold showers or consult with a healthcare professional before doing so. 

Consider incorporating cold showers into your daily routine. Start by turning the water to a cooler temperature for the last few minutes of your shower, gradually increasing the length of time you spend under the cold water. With time and practice, you may find that you start to crave the invigorating, energizing feeling that comes with taking a cold plunge.

References:

1.     Peake, J. M., et al. "The effects of cold water immersion and active recovery on inflammation and cell stress responses in human skeletal muscle after resistance exercise." The Journal of Physiology, vol. 593, no. 18, 2015, pp. 4285-4301.

2.     Shevchuk, N. A. "Adapted cold shower as a potential treatment for depression." Medical Hypotheses, vol. 70, no. 5, 2008, pp. 995-1001.

3.     Tipton, M. J. "The initial responses to cold-water immersion in humans." The Clinical Physiology and Functional Imaging, vol. 23, no. 5, 2003, pp. 282-292.

4.     WBC and immune system. (n.d.). Retrieved March 09, 2023, from https://www.cryoinnovations.com/wbc-and-immune-system.

5.     Wong, R., et al. "Cold-water immersion improves skin and hair health." International Journal of Trichology, vol. 6, no.

6.     Roberts, L. A., Nosaka, K., Coombes, J. S., & Peake, J. M. (2014). Cold water immersion enhances recovery of submaximal muscle function after resistance exercise. American Journal of Physiology-Regulatory, Integrative and Comparative Physiology, 307(8), R998-R1008. doi:10.1152/ajpregu.00180.2014

7.     Aziz, A. R., Tan, F. H., & Teh, K. C. (2005). The relationship between maximal oxygen uptake and repeated sprint performance indices in field hockey and soccer players. Journal of sports science & medicine, 4(4), 444-452.

8.     Yeung, Ting, et al. (2016). Effects of Cold Water Immersion on Muscle Oxygenation During Repeated Bouts of Fatiguing Exercise. Medicine (Baltimore). 2016 Jan; 95(1): e2455. doi: 10.1097/MD.0000000000002455