Cold water showers are often sold as the magic remedy for all ills and pains. Many swear by the hot water therapies. Which of the two is good for you, and how does either impact your heart and brain health?
KEY HIGHLIGHTS
- Cold water showers may have their refreshing feel and energising benefits.
- But should cold shower be the prescription for everyone?
- Which is a better choice – hot showers or cold ones? What health conditions must you weigh in before you make a choice?
Have you stepped into the shower and felt a thermal shock because the water was too cold? Or dived into an icy cold swimming pool and felt that your lungs just crunched up, leaving you feeling like you were about to drown? Or maybe you enjoyed that sudden change in temperature like many people love the giant wheel or bungee jumping.
Everyone’s personal preference for the temperature of the bathing water varies. Dwayne “The Rock” Johnson is the latest one to step into the ring as the latest star to share his washing habits.
The professional wrestler-turned-actor takes a three-pronged approach to his daily showering routine, reports USA TODAY: A cold shower “when I roll outta bed to get my day rollin,’ ” a warm shower “after my workout before work,” and a hot shower “after I get home from work,” he shared with fans.
So, should you be following The Rock’s love for the morning hours cold showers, anyway? Here’s what health experts have to say.
Do cold showers offer health benefits that last longer than your goosebumps? It’s an idea with definite shock value, but be cautious before jumping in, a Cleveland Clinic report quotes exercise physiologist Zach Carter, a Certified Strength and Conditioning Specialist (CSCS).
Carter points out that numerous internet headlines tout the advantages of chilling in the shower, such as potentially improving your circulation to a likely weight loss and also the ramping up of your immune system.
Cold water showers are not a magic remedy cure for all ailments:
Carter points out that there is no denying that these claims may be backed by scientific research but “taking a cold shower should not be viewed as a cure-all or replacement for more traditional (and warmer) wellness therapies.”
“There is a potential upside,” explains Carter. “The question is whether it’s worth the stress you put your body through in the process.” He points out how when we are hit by a blast of cold water, our first response is to move away from it, it’s almost like our body system flips the switch to survival mode. The shock brought by cold water puts your circulatory system into overdrive. Blood starts flowing faster to retain the warmth at the core where most vital organs are located. The body’s natural reaction is meant to protect vital organs. At the same time, it constricts circulation near your skin. This stimulation of blood flow is good for your overall health, maybe. But there are better ways to get your blood pumping that don’t involve shivering, notes Carter.
There are better ways to lift metabolism or lose weight:
“Go for a 10-minute walk instead,” the fitness expert tells in the Cleveland Clinic article. “You’ll be better off.” He also dismisses the claim of weight loss due to cold water showers based on the fact that the body’s heightened reaction to frigid water temporarily ratchets up the rate of metabolism, expending energy and burning additional calories.
Carter warns that the gains are limited and you are not going to be able to lose kilos by freezing your body under chilled showers. Researchers have also claimed that taking icy showers may heighten your immune system and make you more resistant to illness. A clinical trial in the Netherlands found that cold showers led to a 29 per cent reduction in people calling off sick from work.
Heart and brain health is more important:
But those trials were under controlled conditions with people who had no comorbidities. Carter points out that there are risks to taking a cold shower if you have heart disease. Your body’s reaction to cold water puts added stress on your heart and could lead to an irregular heartbeat, or arrhythmia. “It’s going to tax your heart in a way that could be dangerous,” USA TODAY quotes Carter.
How to take a cold shower:
If you still wish to take a cold water shower, experts say that you must give your body time to adjust as you drop the water temperature. He advises that you must begin with tepid water and progress to cold water. “Thirty seconds under the cold stream can deliver some of your desired responses and results. The potential benefits of the cold water session begin to ebb after three minutes,” Carter says.
Hot water showers are a complete no-no:
Hot showers aren’t the best for your skin, Dr Gordon Bae, a clinical assistant professor of dermatology at Stanford University, tells USA TODAY. While hot water can be good to clean greasy dishes, “…it can strip away a lot of the protective oils and fats that are responsible for keeping our skin well moisturised as well as ensuring that our skin barrier is intact,” Bae tells USA TODAY, warning against the dangers of skin-damaging dryness setting in due to this method.
Skin conditions and hot water showers:
Those with skin conditions like eczema or psoriasis also risk worsening their conditions and increasing itching by taking hot showers, the good doctor warns. While agreeing that cold showers can help tighten skin or reduce redness, Dr Bae says, “If you are a healthy person, then taking a cold shower every day would be much better for your skin. Definitely a better choice over taking hot showers.”
So, yes, cold water showers can help relieve muscle tension and get you rolling as Dwayne Johnson says, but there’s a caveat. Dr Tania Elliott, faculty at NYU Langone Health, told TODAY, “People with cardiovascular disease or who are at risk for heart attack or stroke should skip it,” and stick to room temperature or warm/tepid water showers or baths.
Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.
