Are the benefits of a cold shower worth the discomfort?

Lifestyle

by fox news latino

Most of us have experienced that moment of shock when we run out of hot water in the middle of shampooing. But many experts argue that the benefits of a frigid shower are worth the unpleasant shock.

For those not yet ready to take the plunge into ice baths or cryotherapy, cold showers can be a way to mitigate the physical benefits of experiencing colder water.

Cold plunging and cold showers are world records from the Netherlands, which combines a unique breathing technique to withstand near-freezing temperatures for long periods of time, according to Kyle Zagrodsky, founder and CEO of OsteoStrong. It has become popular in recent years, mainly influenced by its founder Wim Hof. Located in Nashville, Tennessee.

Zagrodsky, who has a long career in the health and fitness industry, incorporates cold water therapy into his practice.

Benefits of cold showers

“Cold water stimulates blood flow, increases overall circulation, and gets the heart pumping,” Zagrodsky said in an email to Fox News Digital.

Cold showers are especially beneficial after a workout, as they reduce muscle soreness and inflammation.

Experts say that exposure to cold water stimulates the release of endorphins, which can reduce stress, reduce pain, and instantly improve your mood.

“Personally, I’ve found that when I’m feeling emotionally down and unmotivated, taking a cold shower can completely change my mood and lift my mood,” Zagrodsky said.

Cold showers also have cosmetic benefits, as they can tighten pores and improve the health of your skin and hair.

Contrary to the common association between cold exposure and the common cold, extremely cold showers may strengthen the immune system, Zagrodsky said.

“Another unexpected benefit is that when your body is exposed to cold, it burns extra calories to maintain body temperature, so you lose weight,” he said.

potential risks

Cold showers are generally safe for most healthy adults, but they can be risky, especially for people with certain medical conditions, warned Dr. Raj Dasgupta, chief medical advisor in Sleepopolis, California.

“Exposure to cold can constrict blood vessels and increase the risk of elevated blood pressure, which can have negative effects on people with heart conditions such as high blood pressure,” he told Fox News Digital via email. Ta.

Dr. Dasgupta cautioned that people who have been diagnosed with cardiovascular conditions, such as high blood pressure or coronary artery disease, may need to avoid cold exposure as it can put additional strain on the heart.

People with cold urticaria (hives), a skin reaction to cold exposure, or Raynaud’s syndrome, which causes numbness in the fingers and toes in response to cold temperatures, should consult a doctor before starting cold showers. He advised that there is.

The same goes for pregnant or breastfeeding women.

Dasgupta added, “If you experience any side effects from taking a cold shower, stop immediately and consult your doctor.”

how to start

For those who want to start taking cold showers, Zagrodsky recommends taking a 60- to 65-degree Fahrenheit shower for 10 to 15 seconds, gradually lowering the temperature and duration each day.

Below is his guide to water temperatures.

Moderate cold: A water temperature of 50 to 68 degrees Fahrenheit (10 to 20 degrees Celsius) is suitable for most people.

Cool or cold: Temperatures of 45 to 50 degrees Fahrenheit (7 to 10 degrees Celsius) provide a more exhilarating experience.

Very cold: Temperatures below 45 degrees Fahrenheit (7 degrees Celsius) are difficult and better suited for certain treatment goals, such as reducing muscle pain and inflammation.

Dasgupta agreed that it’s important to start gradually to help your body adapt to cold water.

“Start by lowering the water temperature a little each time you shower, and gradually increase the time,” he said.

“It’s important to pay close attention to your body and get out of the shower and warm up if you feel uncomfortable.”

Another option is to alternate hot and cold showers, known as contrast showers.

Kaitlyn Spears, a certified health, nutrition and fitness coach in Miami, Florida, says she starts by taking a warm shower for 30 to 60 seconds, followed by a cold shower for 30 to 60 seconds.

“You can do this for a few cycles to build up your tolerance, and over time you can extend the cycle time to your preference,” she told Fox News Digital.

Spears also suggests turning this into a goal-setting game and rewarding yourself as you go.

“For example, you might aim to incorporate cold showers into your routine at least three times a week for the first 30 days,” she says. “When you reach this goal, you can reward yourself with something small.”

She also said, “Remember, a little goes a long way. Even just a few minutes of exposure to cold water can help you heal, recover, and feel better overall.” .

Dasgupta noted that conclusive research on cold treatment is still limited.

“Cold showers should not be considered the primary treatment for any condition,” he says.

“However, a quick squirt of cold water can be helpful to relieve symptoms. However, reactions vary from person to person.”