Starting your day with a cold shower is not very idyllic, we admit. However, many have been tempted to adopt this habit, because being immersed in cold water has many health benefits, both physical and mental: firming the body, speeding up the organism, reducing stress, beautifying the skin , improve sleep.
So we explain all its benefits to you and we give you all our advice on how to get started!
Where does the cold shower come from?
Jets of ice water were first administered for health reasons in the early 19th century, when doctors designed them for use on prison inmates to "cool hot, inflamed brains and to instill fear to tame impetuous wills.”
By the mid-19th century, the Victorians realized that the shower had other uses, namely washing people – and that it would be better if the water was hot. Thus, the shower has gone from a device used to inflict inconvenience for an hour and a half to a very pleasant device that lasts about five minutes!
And yet, the practice of taking a cold shower for health benefits never really went away and, indeed, it seems to be enjoying a resurgence. It is today a recognized technique for boosting your well-being
What are the benefits of a cold shower? What the research says.
- A cold shower would keep you healthy. A study in the Netherlands found that people who took a cold shower or bath were less likely than those who took a hot shower to miss work due to illness. This is one of the many benefits of a cold shower. In a group of 3,000 people, it was found that people who adopted ice water jets had a 29% reduction in sick leave. Also note: 64% of participants subjected to cold temperatures for 1 month continued the ritual daily even after the study. A first avenue that would explain this result is that a daily cold shower would strengthen the immune system. The second is that cold water appears to activate the production of the hormone norepinephrine, which increases heart rate and blood pressure and potentially improves health.
- The cold shower would improve blood circulation. Upon contact with cold water, blood flow to the skin decreases and when the body warms up this promotes blood circulation. Some scientists believe this could improve circulation. A study of taking a cold shower after exercise found that after four weeks, blood circulation improved. We could also mention its benefits on the body, skin, hair, pores.
- Cold shower could help you lose weight. One study found that a cold shower at 14°C increased metabolism by 350%. Metabolism is the process by which your body converts what you eat and drink into energy, so a higher metabolism equals more energy burned.
- Cold showers may have mental health benefits. Taking a cold shower would lead to an increase in mental alertness. This is because it triggers the stimulation of the fight or flight response in our brain. In older adults, cold water applied to the face and neck has been shown to improve brain function. They may also relieve symptoms of depression and increase well-being.
How to take a cold shower?
So how do you know if cold showers are right for you? In the end, you just have to try them for yourself and experience the benefits for yourself.
But be careful: it's not going to be pleasant. Once that first blast of ice water hits us, it's hard not to want to turn it off and grab a nice warm towel.
The intense discomfort of the cold manages to easily erase all the reasons that seemed so logical two minutes ago. Be prepared to experience and overcome this temporary discomfort! Overcoming this pain is what will make you stronger at the end of the day. remember the benefits of this practice!
So here are some easy tips, tricks and advice for people who want to try cold showers!
Focus on your breathing.
Your breathing controls your nervous system. You can warm up by breathing faster and shallower, or cool down by breathing slower and deeper. Changing our breathing is an excellent way of relaxation and allows us to better manage our body and mind. So you can use your breathing to generate heat during a cold shower or bath.
First of all, concentrate on your breathing, you will observe for yourself that it will change when you activate the cold water jet. Then find ways to modify your breathing to help you better manage the pain and get through the present moment.
Little by little, you will learn to control your breathing, and will be pleasantly surprised by the power this power gives you!
Take it gradually.
No one said you had to jump into ice water all of a sudden. It's often easiest to start with a lukewarm spray, then gradually work your way to colder and colder temperatures as your body adapts.
Slowly work your way to the "cold" setting of your shower over the course of 1 to 2 minutes. Then test how long you can last. By gradually adjusting the temperature, the experience becomes much more manageable.
Alternate temperatures.
Another technique to make the practice easier is to follow a cold jet with a hot shower. You can use a ratio of 60 seconds cold to 20 seconds hot or any other ratio that will allow you to continue taking cold showers.
Just make sure you don't end up with water that's too hot. By ironing on heat for a few seconds, this will give your muscles a few seconds to relax and will also allow your skin temperature to warm up. When reintroducing cold water, you will again feel a slight discharge and a feeling of discomfort. Keep in mind that when doing these kinds of showers, it's often best to end the shower at a cool temperature to maximize the benefits.
Time yourself and beat your high score!
Transform the experience into a personal challenge! Set a timer before each session and see how long you can last. Be sure to write down your score every day to track your progress. Indeed, it can be a good motivational technique to not give up. Make it a goal to beat your high score every week or month.
Even better ! Find a friend to do a challenge. Follow your progress together in a little friendly competition: it will be a valuable help to motivate yourself, especially in the morning in winter!
Playlist and positive affirmations.
Your best ally in combating a cold shower is simply to distract yourself from the temporary pain and move on. Play a good fighter playlist and repeat positive affirmations to give yourself motivation! Not only will it distract you from the cold shower, but will simultaneously benefit your mood and energy and your overall well-being.
Precautions to take before a cold shower.
There is plenty of evidence that cold showers are good for your health, although the reasons are still a little unclear. But before you begin, you should know that a cold shower carries certain risks. Because a sudden gush of cold water shocks the body, it can be dangerous for people with heart disease and could precipitate a heart attack or heart rhythm irregularities.
