Boosted Immune System Exposure to cold water has been shown to increase the production of white blood cells, which can help strengthen your immune system. This can help you fight off infections and illnesses more effectively.
Cold showers have gotten much attention for their reported physical and mental effects, including improved circulation, immunity, energy, mental clarity, and skin and hair health.
What Is The Challenge? Take a cold shower each morning for a minimum of 30-seconds for 7-days. Ideally, the water will be around 60°F (15°C) or less.
A person can start by taking a warm shower and then switching the water to cold for a brief time. This could be anywhere from 30 seconds to 2 minutes. Some people prefer to take just a brief cold shower of around 5–10 minutes. This may also be a practical approach to cold water therapy.
Improved Focus and Clarity —
Post cold exposure, I have consistently noted increased focus and clarity. This is primarily driven by the endorphin rush and increased blood circulation. I have always had my best sessions of Deep Work, after cold exposure.
Do not overdo it: Cold water therapy can be beneficial, but it is important not to overdo it. Like anything new, you need to build your tolerance and ensure your safety. Start with cold showers and work up your duration until you're ready for something colder.
Additionally, cold water can help tighten the skin and reduce the appearance of pores, making skin look smoother and more even. It can also help reduce inflammation and puffiness, which can be especially beneficial if you suffer with sensitive or acne-prone skin.
To this, we say, yes! Lukewarm water is advisable to wash your face with, but cold water has its benefits, too. Cold water tightens the appearance of your skin, so it may make you look renewed and refreshed. It also helps boost your circulation, which can help give your skin a healthier appearance, albeit temporarily.
A cold shower might boost your mental heath
According to a study by researchers at Virginia Commonwealth University School of Medicine, taking cold showers for two to three minutes, once or twice a day (preceded by a five-minute 'adjustment period' of slowly cooling water) could help to relieve symptoms of depression.
If you've decided to practise cold showers, but don't want to spend a second longer shivering under the freezing water than you have to, a study by Danish researchers concluded that cold showering for 11 minutes per week, split between two to four sessions, with each lasting one to five minutes was optimal.
In a clinical trial, researchers found that taking a cold shower for up to five minutes once or twice daily can help relieve symptoms of depression. Cold showers can also help clear your mind and combat overwhelm by decreasing your heart rate.
The effectiveness of cold showers in improving testosterone levels seems to be connected to our bodies being exposed to excessive heat. If we're feeling too hot and go for a cold shower, testosterone levels may rise, while doing so when we're at optimal temperature may have a reverse effect.
Benefits of cold showers before bed
The drop in body temperature after a cold shower can induce relaxation and aid in falling asleep faster. Cooling effect: Cold showers can lower body temperature, which can be refreshing during warm nights or in hot climates. It can create a more comfortable sleeping environment.
This process, known as vasoconstriction, can help reduce swelling and the appearance of puffiness, giving your skin a more toned look. Moreover, cold showers can help tighten your pores. The cold water sends blood rushing to your skin's surface, delivering oxygen and nutrients that can help rejuvenate your skin.
Just like rubbing an ice cube on your face is a skincare must for many, so is washing the face with cold water. Both of these techniques can make your skin look younger. Simply splashing your face with cold water can reduce the fine lines and wrinkles on your face considerably.
While it feels nice, hot water is no friend to your skin. This is the largest organ in your body. Heat damages this essential barrier and can leave you looking older. Cold water tightens the cuticle layer which will help it look shinier and more youthful for longer.
Cold showers can help reduce inflammation, relieve pain, improve circulation, lower stress levels, and reduce muscle soreness and fatigue. Hot showers, meanwhile, can improve cardiovascular health, soothe stiff joints, and improve sleep. Understanding when to take a hot or cold shower is essential.
One main difference is the convenience. Cold showers can also be safer for the average person as they can be done at home, while ice baths are better done with supervision from a professional. Ice baths are also better right after a workout or intense exercise, while a cold shower can be used anytime.
The Pros and Cons of Cold Showers
"Cold water is generally defined as 60 to 80 degrees, though it can be even lower," Ovits says. While it might not be exactly pleasant to step into, think of a cold shower as a twist on the ice bath concept.
There is actually some evidence to suggest that cold showers may increase testosterone levels in men. Testosterone is a very important hormone for the development of male sex organs and secondary sex characteristics, as well as for maintaining muscle mass and bone density. As such, it is critical for a healthy male.