Cold Shower Benefits
In week one of our Health Challenge, the third challenge is a two minute cold shower. The goal is to get the water temperature below 60 degrees F (for the purpose of our challenge, turn the dial all the way cold) and stay in the water for two minutes. Theoretically, two minutes may not seem like a long time, but in reality, it feels like two painfully slow, cold years. It is recommended to slowly work up to the two minutes (especially if you have any underlining health concerns or cardiac arrythmias). Start with thirty seconds and increase the length of time each attempt. Just keep in mind, on game day, two minutes is the minimum requirement to receive credit. Start practicing now.
*Note, to the achieve the health benefits listed below, you need to allow your body to warm itself. Avoid staying in the shower to warm back up.
Physiological Response to Cold:
The body is an impressive machine. When your body is exposed to cold temperatures, it goes through two autonomic responses: the cold shock response and the diving response (2). These responses affect all major systems of the body. The body is going to protect it's vital organs at all costs. Therefore, circulation is directed to the important organs of your body (i.e. brain, heart, lungs, etc). Vasoconstriction (narrowing of the blood vessels) occurs in the extremities. Your body also starts the process of shivering and nonshivering thermogenesis to counteract the cold temperatures ultimately affecting your metabolism. These responses are what drive the benefits below. Here's a great article if you would like to know more details on how your body responds to the cold: Health effects of voluntary exposure to cold water – a continuing subject of debate.
What's the point?
Although there still needs to be more research on the subject, studies show multiple health benefits from cold water therapy.
The following are potential benefits of cold showers
Boosted Immune System: Immune stimulating effects (increase in the release of T cells) and antitumor immunity (1); decrease in inflammation markers (2)
Improved Insulin Response: Decrease in insulin concentration and improved insulin sensitivity (2)
Positive Mental Health Affects: Marked decrease in stress markers; self reports of relief in depressive symptoms (2)
Cardiovascular: Improvement in cardiovascular disease risk factor markers (2)
Recovery: Reports of more effective muscular recovery compared to active recovery and warm therapy (3)
Thermoregulative Adaptations Shift in fat metabolism; habituation in thermoregulation
I, by no means, have any desire to participate in any type of cold therapy. The benefits sound great, but the cold sounds terrible. For the sake of this competition, I will. However, if you have any questions or want any tips, you may want to hit up our resident expert, Mikey. I have nothing for you other than what the research says.
Good luck to you and stay cold.
-Sb
1. Brenner IK, Castellani JW, Gabaree C, Young AJ, Zamecnik J, Shephard RJ, et al. Immune changes in humans during cold exposure: Effects of prior heating and exercise. J Appl Physiol. 1999;87:699–710. [PubMed] [Google Scholar].
2. Esperland, D., De Weerd, L., & Mercer, J. B. (2022). Health effects of voluntary exposure to cold water – a continuing subject of debate. International Journal of Circumpolar Health, 81(1). https://doi.org/10.1080/22423982.2022.2111789
3. Moore, E., Fuller, J. T., Bellenger, C. R., Saunders, S., Halson, S. L., Broatch, J. R., & Buckley, J. D. (2022). Effects of Cold-Water Immersion Compared with Other Recovery Modalities on Athletic Performance Following Acute Strenuous Exercise in Physically Active Participants: A Systematic Review, Meta-Analysis, and Meta-Regression. Sports Medicine, 53(3), 687–705. https://doi.org/10.1007/s40279-022-01800-1