It’s unlikely to be the most enjoyable bathroom experience you’ve ever had but, according to experts, turning down the dial on your shower and washing regularly under cool or cold water can increase energy levels, improve mental health and could even help you shift a few pounds.
“Cold-water therapy has been used for centuries as a way of taking advantage of our body’s ability to adapt to harsher conditions, and it can make us more resilient to stress and illness,” says Rachel Taylor, a neuropsychologist and host of the UnBroken Podcast. “A quick, cold shower a few times a week is a simple and effective way to help reduce inflammation in the body, improve circulation, lower stress levels and improve sleep.”
But how does it work, how low do you actually have to go and is a cold shower really worth brrr-aving?
The science
If stepping under a stream of cold water sounds like a shocking idea to you – that’s because it is. But it’s that “shock” that’s responsible for kickstarting a number of hugely beneficial responses within the body. “We have a high density of cold receptors in the skin, so standing under icy water sends a huge amount of electrical impulses rushing to the brain,” says Taylor. “Our body’s immediate response to all of those frantic messages is to switch into survival mode – metabolism speeds up, blood circulation increases and there’s an anti-inflammatory hormone release that is great for muscle recovery, which is why so many athletes swear by the power of a cold shower.”
The chilly experience also triggers a hormone release similar to our “fight or flight” adrenaline response to danger, which is why showering in cold water can leave you feeling refreshed and recharged. So while it might seem like a shocking start to the morning, that jolt to the brain can increase alertness, clarity and energy levels. In fact, one study suggests that those who regularly finish their morning shower with a 30 to 90-second blast of cold water take fewer sick days and seem to recover from illness more quickly. “The shock of cold water stimulates leukocytes – a type of blood cell that’s part of the immune system,” says Taylor. “So by taking cold showers, you could find yourself fighting off the common cold more easily.”
No pain, no gain
Even iceman Wim Hof (Guinness World Record holder for swimming the farthest distance under ice) is likely to tell you that immersing yourself in freezing cold water can be pretty painful, but don’t let that put you off – as it’s usually only the first 10 seconds that are the most uncomfortable.
“As with anything, the more you practise the easier it becomes and the less uncomfortable it should feel,” says Taylor, who adds that the key to reaping these benefits is to be consistent and aim for at least two to three cold shower “blasts” a week. But don’t think you have to have an entirely frosty wash. “Switching from warm water to cold – and then back again – is actually better for your nervous system,” says Taylor.
It can make you happier
All of those electrical impulses being sent to the brain can also trigger endorphins (happy hormones) to be released and, because of this, regular cold showers have been shown to help decrease symptoms of depression. “They also lower your core temperature, so if taken before bed, can really aid sleep,” says Taylor.
‘Cold water saved my life’
Hilary Beckrich, 52, from Hertford, Hertfordshire, works in advertising“At 49, my perimenopause symptoms started coming thick and fast. Brain fog and anxiety left me feeling completely unable to do my job and utterly depressed. But then I found cold-water therapy and it changed my life. When you immerse yourself in, or stand under, cold water there’s an initial feeling of shock – but then your mind stills and you step out feeling cold and tingly, and completely revitalised by a hit of dopamine and serotonin. It’s a buzz that stays with me until the evening. Starting my day this way means I know I’ll stay happy, productive and energised – a stark contrast to the way I felt two years ago.”
Want to give it a try?
Mira Platinum’s easy-to-use digital controller shows you exactly what temperature your shower is at, and you can change it up or down at the touch of a button. Cold showers are thought to be most effective when the water temperature is below 21C, but start as you would typically, in warm water, then flick down to as cold as you can handle for the last 30 seconds. Still too painful? Try gradually lowering the temperature a bit each time, and attempt to stay in the cold water a few seconds longer each time. With the Mira Platinum smart shower, it’s never been easier to control the precise flow and temperature of your water, making reaping the benefits of cold-water showers even easier.
Inspired to upgrade your shower set-up? Head to Mira Showers to learn all about its new Platinum digital shower and how to get one installed through its shower replacement service
I'm an enthusiast with a deep understanding of cold-water therapy and its impact on physical and mental well-being. My knowledge extends to the scientific basis behind cold showers, the historical use of cold-water therapy, and the various benefits associated with this practice. Allow me to provide insights into the concepts mentioned in the article:
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Cold-Water Therapy Through the Ages:
- The article highlights the historical use of cold-water therapy, emphasizing its centuries-old practice as a means to leverage the body's adaptability to harsh conditions.
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Expert Testimony:
- Rachel Taylor, a neuropsychologist and host of the UnBroken Podcast, is cited as an expert in the article. Her insights affirm the positive effects of cold-water therapy on inflammation reduction, improved circulation, stress reduction, and enhanced sleep.
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Scientific Mechanism:
- Cold receptors in the skin play a crucial role in the body's response to cold water. The "shock" from icy water sends electrical impulses to the brain, prompting the body to enter survival mode. This results in increased metabolism, improved blood circulation, and the release of anti-inflammatory hormones, contributing to muscle recovery.
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Hormonal Response:
- Cold-water exposure triggers a hormone release similar to the "fight or flight" response, leading to feelings of refreshment and recharged energy levels. This hormonal response, akin to an adrenaline rush, contributes to increased alertness and mental clarity.
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Immune System Boost:
- Cold-water therapy stimulates leukocytes, a type of blood cell crucial to the immune system. Regular cold showers may enhance the body's ability to fight off illnesses, potentially reducing the occurrence of common colds.
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Endorphin Release and Mental Health:
- The article mentions that the electrical impulses to the brain during cold-water exposure can trigger the release of endorphins, known as "happy hormones." This release has been linked to a decrease in symptoms of depression, and regular cold showers may positively impact mental well-being.
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Iceman Wim Hof's Perspective:
- The article briefly mentions Wim Hof, a renowned advocate of cold exposure, emphasizing that the initial discomfort tends to last only the first 10 seconds. Consistency in practicing cold-water therapy is key to overcoming this initial discomfort.
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Personal Testimonial:
- A personal testimonial from Hilary Beckrich describes how cold-water therapy positively impacted her life, alleviating perimenopause symptoms and improving mental well-being.
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Practical Tips:
- The article provides practical tips for those interested in trying cold-water therapy, including gradually lowering the water temperature and incorporating cold bursts into a warm shower routine. The recommended water temperature for maximum effectiveness is below 21°C.
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Product Recommendation:
- The article suggests using the Mira Platinum digital shower, known for its easy temperature control, as a tool to make cold-water showers more accessible and effective.
In conclusion, cold-water therapy appears to offer a range of physical and mental health benefits, supported by scientific mechanisms, historical practices, expert opinions, and personal testimonials. The article encourages individuals to explore this practice while providing practical guidance and product recommendations.
