Wellness experts say a 30-second morning activity can help combat the signs of depression and boost your immune system. 2.8 million of us are signed off with a long-term illness, according to the Office for National Statistics, but theNational Institute of Healthfound that people who took a cold shower were 29% less likely to report being sick.
Anotherclinical studyrevealed that cold showers can reduce symptoms of depression.Brian Clarke, wellness expert atUK Saunas and Ice Baths, said:“Switching from hot to cold in the shower for 30 seconds to 2 minutes can help your body fight off colds and other bugs. The cold water gives your immune system stimulates your white blood cells to fight off potential infections.
"Some studies suggest that regular cold exposure can lower your risk of infection and help your body tolerate stress better. There’s also some evidence it could help regulate blood sugar levels.
"Cold water immersion can affect symptoms of depression and lift your mood. One study found that people who took a cold shower every day for several months noticed a decrease in depression symptoms. Other findings suggest that cold water may help reduce anxiety and give you a mental boost, improving cognitive function and overall clarity.
“Cold water strains your body, which triggers a natural response to maintain your core body temperature. This stimulates your body to increase blood flow, helping to efficiently deliver fresh, oxygenated blood to areas of your body. Over time, this can help with recovery after exercise and may be useful for people with high blood pressure or diabetes.
“Cold water immersion restricts blood vessels, sending blood to your core and vital organs. When you warm up again, those vessels expand, and oxygen-rich blood flows back into your muscles. This helps reduce inflammation and ease the muscle soreness that can result a couple of days after a workout. Additionally, when your body is exposed to cold, it expends energy to stay warm and can improve your metabolism. That said, it’s not a substitute for healthy eating or regular exercise.
"Cold therapy can alleviate pain and reduce swelling. This is why a cold shower is often encouraged after exercise to minimise inflammation. It also interferes with the signals that nerves send to your brain, dulling pain sensations. For anyone who exercises regularly, cold showers, cold water dips and ice baths can help speed up recovery and ease muscle soreness, which is particularly useful for athletes and fitness enthusiasts.”
How to Use Your Shower for Cold Water Immersion
- Keep the water below 15C: “You usually want to make the shower as cold as possible, but anything below 15C will be beneficial when first starting.”
- Take it slow: “Start with 30 seconds of cold water when starting. Each time you shower, begin to work up from 30 seconds to a minute, then to 2 to 3 minutes.”
- Alternate hot & cold water: “A contrast shower will help reduce inflammation post-workout. Simply shower with hot water for 3 minutes, followed by a cold shower for 1 minute. Repeat this a couple of times, and always end on a cold shower.”
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