Taking a cold shower may seem very uncomfortable, give go of heel brewing and make the whole body shudder. However, cold showers and cold therapy in general can help you feel more alert and energetic, improve your health and even help you burn fat. Here are six scientifically proven benefits that you can get using cold therapy correctly, and how to start using the cold to take advantage of it today.
Improved mood and mental health
Cold therapy can significantly improve your mood and mental health, to the point where you can help prevent and treat depression. When exposed to cold temperatures, the body rapidly releases noradrenaline into the blood. This neurotransmitter is associated with alertness, attention, concentration and mood. Several studies in both mice and humans have shown that exposure to cold increases noradrenaline. A study published in the journal Neuropsychiatric Disease and Treatment showed that noradrenaline depletion leads to depression, explaining why ice baths and cold showers can help prevent and treat depression.
To obtain these advantages, the temperature must be sufficiently low. One study showed that one-hour immersion in water at 14oC did not increase noradrenaline levels, while one hour in water at 130oC increased them by 530%. Fortunately, similar benefits can be achieved in a shorter time period if the temperature is even lower. For example, 20-second immersion in water at 4.4oC, repeated three times a week for 12 weeks, increases noradrenaline levels by 200-300%.
Reduction of inflammation
Chronic inflammation is associated with many modern diseases such as heart disease, diabetes, cancer, arthritis and inflammatory bowel diseases. Cold therapy can reduce overall inflammation in the body. A study of people aged between 85 and 110 showed that low levels of inflammation predicted survival and cognitive ability. Reducing inflammation could therefore prolong life and reduce the risk of chronic diseases.
Noradrenaline inhibits inflammatory pathways by lowering levels of TNF-alpha, a protein involved in almost all human diseases. It also reduces other inflammatory molecules such as MIP-1 alpha. In addition, by lowering the body’s temperature, blood vessels contract, which can help to lower inflammatory markers.
Reinforcement of immunity
Another surprising advantage of cold showers is the improvement of immunity. One study showed that immersion in water at 13.9 degrees Celsius for one hour, three times a week, for six weeks, increases the number of lymphocytes, white blood cells that fight bacteria, viruses and toxins. Another study found that swimming in winter reduces respiratory tract infections by 40%.
Improvement of mental resistance
Taking cold showers requires some mental resistance, as few people enjoy cold temperatures. However, overcoming this discomfort can improve tolerance to unpleasant situations and help to better manage daily stress. Wim Hoff, an extreme athlete nicknamed “the iceman”, is a staunch advocate of exposure to the cold to strengthen mental resistance.
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