While not as comfortable as a hot shower, taking a cold shower, or even a cold plunge, can benefit both your physical and mental health.
“With mainstream attention in recent years, more people have embraced cold water therapies to explore the possible benefits,” said Eric Noyes, CNP, Avera internal medicine provider. We often think of athletes taking a cold dunk in an ice bath. Some healthy adults can benefit from a short, chilly bathing experience, too.”
How Cold Water Affects Your Body
So why are cold showers good for you? When you expose your skin to frigid water temperatures, the sympathetic nervous system boosts the noradrenaline hormone in your bloodstream. Doing this causes your heart rate and blood pressure to rise as a fight-or-flight response. This surge in circulation due to the cold water is thought to be what creates potential health benefits.
Physical Health Benefits
Having a cold shower can have a modest effect on your physical health. Consistently doing this a few times a week could eventually lead to:
- Boosted immune system
- Decreased pain, swelling and muscle soreness
- Improvement in metabolic health
- Increased blood circulation
- Reduced occurrences of colds and flu
Mental Health Benefits
“Most people don’t know that cold showers can decrease cortisol which may really help with things like anxiety, depression and even addiction,” said Noyes. Science is catching up with the natural practice that has been around since the ancient Romans.
A chilly zap from cold water signals to your brain to release endorphins, known as the feel-good hormone. This and the decrease in cortisol may provide mental clarity and improve symptoms for patients with:
- Addiction
- Anxiety
- Depression
- Moodiness
- Stress
Ready to Try Cold Water Therapy?
Don’t just jump in and flip the faucet to C! Introduce cold water briefly, slowly and regularly into your shower routine.
“Taking regular cold showers can be a nice stepping stone to cold plunges,” said Noyes. “I would recommend most people tolerate two minutes in an icy cold shower before they start a cold plunge.”
Here are some tips to start cold showering:
- After cleansing and rinsing off, turn the faucet to a cooler temperature for 30 seconds.
- A couple times a week, experiment more with cooler temperatures and time intervals, not to exceed four or five minutes at one time.
- Keep moving your body so the cold stream doesn’t concentrate on one area of your skin.
- Do not start with the face. This can trigger a reflex that lowers your heart rate and could lead to fainting.
“While it’s an uncomfortable experience, NEVER put yourself in danger,” said Noyes. “Don’t exceed further than you can handle both in time and temperature.”
A cold plunge, or cold water immersion, is when you partially or completely submerse your body in chilly or icy water for about 30 seconds to a few minutes.
Cold Plunges and Showers Aren’t Safe for Everyone
Everyone should consult their physician or primary care doctor before trying cold water therapies.
Children and older adults should NOT take cold showers or cold plunges. It’s also less recommended for people with low body weight or low body fat. Those with any of the following conditions should avoid cold water therapy:
- Arthritis
- Cardiovascular disease
- Compromised immune systems
- Delayed onset muscle soreness (DOMS syndrome)
- Heart disease or at risk for heart attacks
- Raynaud’s disease
“I would say anyone with blood flow issues or heart issues should see their medical provider before they try either,” said Noyes. “Even athletes seek advice from or even take their recovery ice baths under the supervision of a trained sports expert.”
Keep Reading
Learn more about Avera’s internal medicine services and find an expert near you to discuss if cold showering or cold plunges may benefit your health.
