Picture this: Your alarm goes off in the morning, you drag yourself out from under the covers, turn on the coffee maker, and step into a



cold



shower. Wait, what?  While a hot shower might feel comforting, when it comes to health perks, a cold shower benefits your body in ways that go far beyond feeling refreshed. Swapping warm water for cold even just twice a week can have a tremendous positive impact on your wellbeing, especially when it comes to improving your heart health. Keep reading for six proven benefits of reducing the water temperature in your shower.


5 total-body benefits of a cold shower


Exposure to cold temperatures, whether it’s a chilly shower or trendy ice bath, can improve your circulation to ease strain on your heart, reduce inflammation and even give your mental health a boost. Here’s what you can enjoy if you turn down the dial the next time you hop in the shower:


A healthier heart


We all know about the importance of warding off heart disease, stroke and other ailments, but many of us don’t know where to begin to give our hearts the TLC it needs. Luckily, simply switching to cold water in your normal shower routine may deliver the benefits you’re after.


“Cold showers trigger vasoconstriction followed by rebound vasodilation,” says



Kavin Mistry, MD



,


academic neuroradiologist and


author of



Primal Health Design.



What that means is that your blood vessels constrict then dilate-almost like exercise for your circulatory system. “This ‘vascular workout’ enhances blood flow, strengthens vessel walls and supports overall cardiovascular flexibility.”


You’ve likely heard of the importance of heart rate variability or HRV for our heart health, and cold showers can help our HRV function like it should.


“Cold exposure stimulates the parasympathetic nervous system, leading to improvements in HRV-a key marker of cardiovascular health and stress recovery,” says Dr. Mistry referencing research in the



Journal of Thermal Biology



.


Simply put, cold showers give our heart the training to function well.


“Cold showers train the cardiovascular system to become more adaptive, agile and resilient-traits associated with long-term heart health,” says Dr. Mistry.





Wellness



Treat Yourself to a Hot Bath: Research Shows It Cuts Heart Disease Risk


Another good reason to enjoy a nice, long soak!


Faster metabolism


It’s no secret that our metabolism slows over time (check out

the warning signs here

), triggering everything from weight gain to a stubborn “menopause belly”. If you’ve been trying to kick your metabolism into high gear, the unexpected shock of a cold water shower might be the extra boost your body needs.


“Cold showers stimulate brown adipose tissue (BAT), a metabolically-active [beneficial] fat that burns calories to generate heat,” explains Dr. Mistry, referencing research published in



The Journal of Clinical Endocrinology & Metabolism



.
“This process, known as non-shivering thermogenesis, enhances insulin sensitivity and improves the body’s ability to burn energy more efficiently.”


Elevated mood


You may recognize the perfect combo of being in a good mood and having mental clarity? It feels amazing, but for most of us, it doesn’t happen very frequently. Enter the rejuvenating benefits of a cold shower.


“Cold exposure spikes levels of norepinephrine and dopamine, two powerful neurotransmitters that support focus, motivation and mood,” says Dr. Mistry,  referencing research published in




The Journal of Clinical Endocrinology & Metabolism





.



“Studies have demonstrated that cold immersion increases levels of dopamine and norepinephrine, resulting in sustained feelings of wellbeing and alertness.”


A stronger immune system


How often were you told growing up that spending too much time out in the rain or cold would increase your likelihood of catching a cold? If the answer is a ton, you’re not alone. The idea that exposure to cold would harm our immune system instead of helping it is widely accepted, but research demonstrates, it may not be fully true.


“Cold exposure acts as a mild stressor, activating the immune system. In a Dutch study, daily cold showers were found to significantly reduce sick days and improve perceived health in over 3,000 participants,” says Dr. Mistry referencing




PLOS ONE




research.





Wellness



Protect Your Heart With These Simple, Relaxing Daily Habits


No need to give up some of your favorite foods or commit to grueling workouts to keep your heart in tip-top shape. A few enjoyable indulgences can protect you from many of the leading causes of cardiovascular disease and let you eat, drink and relax your way to a healthier heart. Brew a double latte […]


Relief from muscle aches


You’ve likely heard messaging about the importance of developing strong muscles for bone health, joint health and steady blood sugar. But if you’ve spent any time working on developing those muscles, you’ve likely also experienced the post-workout muscle pain that comes with it. It turns out cold showers could be helpful in your recovery process.


”


Cold water immersion was superior to other recovery methods for alleviating muscle soreness, and comparable to other methods for recovering muscular power and flexibility,” says Dr. Mistry referencing research published in




Sports Medicine





.


How to get the benefits of a cold shower


Now that you understand the importance of cold showers for your overall health, you’re likely thinking how do I take a cold shower safely and effectively? How often you take cold showers is up to you, but Dr. Mistry says making them part of your daily routine can boost your energy and strengthen your heart. Dr. Mistry also provided a cold-showering guide for you to dive in:


Transition from warm to cold:


Begin with your normal warm shower. In the last 30 seconds, turn the water cold. Focus on breathing slowly through your nose, which calms your nervous system and improves your tolerance to cold over time.


Progress gradually:


Increase your cold exposure by 15 seconds every few days. The goal is to work up to one to two minutes of cold water at the end of your shower.


Listen to your body:


If you feel dizzy, short of breath or panicked, return to warm water. The goal is adaptation, not discomfort.


Stay consistent:


Even just 60 seconds of a cold shower daily can produce benefits over time. You do not need to immerse yourself in ice water or mimic professional athletes to see results.


The bottom line on cold showers


Getting used to cold showers takes time, but once you do, you’ll likely find that you look forward to them. The endorphin rush and sense of wellbeing after cold exposure are addicting, and there’s no quicker way to experience quite so many health benefits.


More ways to keep your heart healthy:



Heart Disease Treatment at Home: Doctor-Approved Ways to Protect Your Heart



Broken Heart Syndrome Symptoms Can Mimic a Heart Attack-What You Need to Know to Stay Safe



Elvis Presley’s Heart Disease: What Led to His Fatal Heart Attack at Just 42

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan
.