5 health benefits of taking a cold shower in the morning

Like hot baths, cold baths also bring many great health benefits. However, few people know this.

Dr. Jacob Teitelbaum was born in 1952, currently living and working in Ohio, USA. He is a famous expert with many years of experience and many achievements in the medical field. Notable areas include Internal Medicine, Chronic Fatigue Syndrome and Fibromyalgia, Pain Science , Neurology (specializing in sleep). He said that hot or cold water baths are both scientifically proven hydrotherapy methods.

In fact, most people only know the benefits of hot baths. Such as good for the heart, relaxing the brain, sleeping better... The effects of cold baths are less concerned. He emphasized that cold baths are not baths at normal/room temperature but at low temperatures. Cold baths are similar to cryotherapy (using cold stimuli to treat diseases or injuries) such as ice packs, cooling sprays, ice massages, ice jacuzzis and ice baths or jumping into cold seas or lakes.

Note to take cold shower properly, good for health

According to Dr. Jacob Teitelbaum, although simple in implementation, from a health therapy perspective, cold showers also have some notes.

The best time to take a cold shower for your health is in the morning (Illustration photo)

First, cold showers are best for your health when taken in the morning. Second, pay attention to the water temperature. If you are a normal person, not an athlete or a patient undergoing treatment under the supervision of a medical professional, never take a shower with a temperature below 10 degrees Celsius.

Studies show that the best temperature for cold showers as a therapeutic and health-enhancing measure is between 10-15 degrees Celsius. However, if your body is not resistant to cold or when you are just starting out, you can shower at a temperature of around 14-18 degrees Celsius and adjust it day by day.

Third, he reminded that you should not increase or decrease the temperature too much during the bath. Fourth, about the bath time. Do not take a cold bath for too long, but you should also take a bath for at least 30 seconds to get the desired effect. Although some pain experts recommend taking a cold bath for 5-10 minutes, cardiologists and dermatologists say that it is unnecessary and can easily exceed the safety threshold, causing side effects.

After synthesizing these opinions, Dr. Jacob Teitelbaum found that the average number of cold showers should be from 2-5 minutes for health care. If you shower in the morning, you can apply the minimum number of 30 seconds to 3 minutes with water temperature not less than 10 degrees Celsius is enough to take advantage of all the benefits from it. For clear therapeutic purposes, it can be changed based on physical condition and expert opinion.

Remember, it’s not always better to stay in cold water for as long as possible. If your skin starts to look pale, stop immediately. That’s a sign of poor circulation. Plus, exposing your skin to too much water (whether hot or cold) can strip it of its natural oils. Staying in cold water for too long can also cause colds, respiratory infections, and can increase the risk of stroke in some people.

5 Health Benefits of Taking a Cold Shower in the Morning

There are many benefits for the body when taking a cold shower properly, some typical benefits include:

1. Good for the mind, reduces fatigue

The simplest and most immediate effect of a cold shower is its mental impact. A cold shower in the morning will wake you up and energize you. “Your body temporarily increases epinephrine in response to cold stimuli, which can make you more alert,” says Jacob Teitelbaum, Ph.D. In a 2022 study, participants who took a cold shower for five minutes also experienced increased alertness, motivation, and a more positive mood.

Studies show that after taking a cold shower, your spirit will be more positive and fatigue will be reduced (Illustration photo)

Similarly, when you are tired and take a cold shower, it will stimulate the sympathetic nervous system, increase the transmission of endorphins and norepinephrine, and greatly improve your mood. Taking a cold shower in the morning will help you start the day more effectively, more focused with a more positive attitude.

2. Good for skin and hair

Cold water has a soothing effect on the skin, says Joshua Zeichner, MD, director of cosmetic surgery and clinical research in the Department of Dermatology at Mount Sinai Medical Center. Specifically, it constricts blood vessels and reduces redness and peeling, and can also reduce inflammation and many other uncomfortable symptoms of skin conditions.

“Redness is caused by dilation of blood vessels,” she says. “In contrast, exposing the skin to cold water causes the blood vessels to constrict, reducing redness. Constricting the blood vessels in the skin reduces swelling and inflammation, and can even relieve itching caused by dry skin.”

Similarly, dermatologist Brendan Camp, MD, of Weill Cornell Medicine Dermatology Clinic, says that cold showers can also relieve itching associated with certain conditions, such as allergic contact dermatitis, rashes, sunburns, and eczema. Cold water is less likely to dry out your skin and hair. It also reduces the risk of stripping away the oils in your skin and hair, making them healthier and stronger, especially when compared to hot showers.

3. Reduce inflammation and pain

Cold showers have been shown to soothe inflammation and even reduce pain, both on the skin and throughout the body, says Jacob Teitelbaum, MD.

After studies, experts believe that cold water not only reduces inflammation but also reduces the feeling of pain on the skin. That is also the reason why athletes use cooling sprays and ice baths to help them recover after training and injuries. Previous studies have also shown that cryotherapy, including cold water baths, can help reduce inflammation and pain caused by exercise and overexertion. Reduce inflammation caused by injury and infection by affecting the contraction of blood vessels and limiting surface bacteria.

4. Improve blood circulation, good for the heart

Cold showers also improve blood circulation in the body by constricting blood vessels.

Although there are many benefits, you should not bathe in cold water for too long or at too low a temperature to ensure your health (Illustration photo)

“When blood vessels near the surface of the skin are exposed to cold water, they constrict and push blood deeper into the tissue, increasing blood flow,” says cardiologist Marisa K. Garthik, MD, of Ohio. “Good circulation is essential for good health. Poor circulation means your body’s vital organs are not getting enough blood and oxygen to function properly.”

When blood circulation is good, the whole body will function more smoothly. Especially cardiovascular health is also improved or enhanced. However, that is when we take a cold shower properly and it will be more effective when taking a shower in the morning.

5. Increase immunity

According to Dr. Jacob Teitelbaum, cold showers have been shown to boost immunity. A 2016 study in the United States also found that people who took cold showers for 30 seconds for 30 consecutive days or more were 29% less likely to miss work due to illness than those who took hot showers. Some participants in the study said that the number of sick days did not decrease, but the symptoms were milder.

In some countries, it is also a custom to take young children to bathe outside in the cold in winter. Although not fully supportive, Dr. Jacob Teitelbaum explains that this comes from the effect of helping blood circulate through the arteries to the body's cells better thanks to cold water. Therefore, bathers will receive the benefit of a better immune system, less sick than those who rarely bathe in cold water.

According to PNVN

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