The Top 5 Benefits of Cold Showers
Introduction: From The Top
There are many benefits to taking cold showers and currently, cold showers are now standard operating procedure at Rich Man’s Gym. And let me tell you it was at least 5 years in the making… probably more. In fact, when I think about it, I’ve been trying to incorporate cold water immersion since at least 2018 when I first started paying attention to Wim Hof.
Pretty sure I heard Wim on Joe Rogan then bought and read his book Becoming The Ice Man. Immediately started the breathing BUT… While my logical brain understood all of the benefits of cold therapy, which I’ll get to momentarily, I really struggled mentally with the actual application.
Cryotherapy has been ironically relatively easy for me but the cold water on my body registers as sharp pain. Pins and needles. Again, logically, I know this is good for me, won’t kill me but the body is having a reaction that was preventing me from even getting near cold water.
The reality was there was something in my mind that I was allowing to talk me out me of it. The reality was I hadn’t made it enough of a priority. The mind is incredibly powerful and can be your worst enemy or your best friend. Fortunately, I understand that I control my mind and not the other way around. It was time to step up, put on a black wristband and step into the discomfort.
One of things I hear more than anything else when I tell people I’m doing cold showers now is, why? Why am I doing this? Well, I’ll give you the top 5 reasons I’m finally doing this as well as why you should start too and not hem and haw and hand ring for 5-7 years before you do it.
Benefit 1: Boosts Mental Toughness and Alertness
- The Science Behind Cold Showers and Brain Function
When cold water hits your body, it shocks the system. This shock triggers a rush of blood to your brain, which can increase alertness. The body’s response to cold also stimulates the production of norepinephrine, a hormone associated with increased focus and mental clarity.
- How Cold Showers Enhance Mental Clarity
Cold showers are known to shake off grogginess, making you feel more awake. The sudden change in temperature forces you to be present, creating a sense of mindfulness. Many people report feeling mentally sharp and ready to tackle the day after a cold shower.
- Builds Mental Toughness
Let’s face it, cold showers suck. They’re not fun and they’re incredibly uncomfortable. And that’s exactly why I’m doing it and the number one reason you should too. Being able to override the urge to stay comfortable and delay gratification builds mental strength and toughness that you can carry with you into other areas of your life.
The most important conversation you’ll ever have is the one you have with yourself. You wake up with it, you walk around with it, you go to bed with it. Eventually, you act on it. Whether it be good or bad. We are all our own worst enemy, which is why self-discipline is so important. We have to intentionally, harden our mind, with thoughts of fortitude.”
– David Goggins.
Get off your phones, computers, and shut the tv off. Don’t let this fast-paced world dull your sharpest weapon, that weapon being your mind! pic.twitter.com/eEYbY3bEKT
— David Goggins
(@davidgoggins) December 13, 2016
Benefit 2: Improves Circulation
- Cold Showers and Cardiovascular Health
Cold showers stimulate blood flow. When exposed to cold water, our bodies works harder to maintain its core temperature. This increased circulation can have positive effects on cardiovascular health, helping to deliver more oxygen and nutrients to your organs and tissues.
- The Role of Cold Water in Circulation Boost
Alternating between cold and warm water, also known as contrast therapy, is commonly used to enhance circulation. However, even without alternating, a cold shower alone can cause your blood vessels to constrict and then expand, improving overall circulation. This is why all my showers start warm and end cold
- Tips for Safely Incorporating Cold Showers into Your Routine
If you, like me, are new to cold showers, it’s best to start slow… but just don’t take 7+ years to get there. Start with your traditional hot shower and as you get closer to the end move to lukewarm water and gradually lower the temperature as your body adjusts. This method helps prevent shock and allows you to enjoy the benefits without too much discomfort.
Benefit 3: Strengthens Immune System
- The Impact of Cold Showers on Immunity
Studies suggest that regular exposure to cold water can increase the number of white blood cells in your body, which are essential for fighting off infections. Cold showers may also stimulate the lymphatic system, helping to remove toxins from the body.
- Cold Showers as a Preventative Measure Against Common Illnesses
Research has shown that individuals who take cold showers regularly are less likely to catch colds or the flu. The theory is that the cold water trains the body to react more efficiently to stressful situations, including sudden temperature changes.
- Supporting Research and Studies
While more research is needed, early studies have shown promising results regarding cold showers and immune function. A study in the Netherlands found that participants who took cold showers were 29% less likely to take sick days from work.
Benefit 4: Aids in Muscle Recovery
- The Role of Cold Showers in Post-Workout Recovery
Athletes often use cold showers as part of their recovery routine. The cold water helps to reduce muscle inflammation and speeds up the healing process after intense physical activity.
- How Cold Water Helps Reduce Muscle Soreness
Cold showers can help to alleviate muscle soreness by constricting blood vessels and reducing lactic acid build-up. This can be especially beneficial after a strenuous workout, helping you to recover faster and get back to your routine.
- Tips for Athletes and Fitness Enthusiasts
For those heavily involved in physical activities, incorporating a cold shower after workouts can be a game-changer. Try alternating between hot and cold water to maximize circulation and muscle recovery.
Benefit 5: Enhances Skin and Hair Health
- Cold Showers and Skin Tightening
Cold water can tighten your pores and reduce inflammation, making it a great natural remedy for skin care. Unlike hot showers, which can strip away natural oils, cold showers help to maintain your skin’s moisture balance.
- The Positive Effects on Hair Shine and Strength
Cold showers can also benefit your hair by sealing the hair cuticles, leading to shinier, stronger hair. This sealing effect helps to protect your hair from dirt and environmental damage. Additionaly, my forehead as been growing over the last several years so I’m all in on slowing that process down any way I can!
- Comparisons with Hot Showers
While hot showers can be relaxing, they may not be as beneficial for your skin and hair. Hot water can cause dryness and irritation, whereas cold showers preserve natural oils and keep both skin and hair looking healthy.
My Cold Shower Routine:
Using an interval timer on my phone I set the timer for 3 minutes and 30 seconds for a hot to warm shower. After a minute and 45 seconds I’ll go from hot to luke warm. During this time, I’m washing up and taking controlled deep breaths. After the 3:30, we turn off the hot water entirely (this is the hardest part but DO IT) and that is where the mental toughness part comes in. Then we breathe and let the water hit the front for a few, turn around and get the back, let it run over my head and slowly turn back around raising my arms and just embracing the suck. I’ve also found that playing motivational music and doing a little dancing helps pass the time [my cold therapy playlist on Spotify].
Cold showers will be daunting at first, but the benefits are well worth it. From boosting mental alertness to enhancing skin health and aiding in muscle recovery, cold showers offer a range of health advantages. If you’re looking to improve your overall well-being, take the plunge and take a cold shower today.
Benefits of Cold Showers: FAQs
How long should a cold shower last?
A cold shower can last anywhere from 2 to 5 minutes. It’s important to listen to your body and start with shorter durations if you’re new to the experience. I started with saying one Our Father to the front and one Our Father on the back and worked my up to 6 rounds. Don’t be rushing that prayer either!
Can cold showers replace a warm shower?
Cold showers can complement warm showers, but many people still prefer to alternate between the two. Cold showers are great for their health benefits, while warm showers are ideal for relaxation. Start hot, end cold. Contrast this as post workout or past sauna. I’ll do 60 minutes in my sauna blanket then hit the cold shower. Always a good time there 😉
Can cold showers help with weight loss?
Yes. Cold showers can slightly boost metabolism, which may contribute to weight loss over time. However, they should be combined with a healthy diet and regular exercise for the best results. Remember, there is no quick fix to looking better naked. You can’t out run or out shiver a doughnut. Eat right, workout, stretch out, sweat and shiver. And I think that’s the correct order to go with as well.
Are there any risks to taking cold showers?
Cold showers are generally safe, but they may not be suitable for everyone, especially those with heart conditions.
NOTE/DISCLAIMER: If you’re unsure whether cold showers are safe for you, it’s always best to consult with a healthcare provider before incorporating them into your routine.
How often should I take cold showers?
You can take cold showers daily. My suggestion here is make it a policy to finish all showers cold. Get in hot, soap up, rinse off, go cold. Before anything else, this is about conquering your mind.
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