Imagine looking forward to a cold shower, or a plunge into a tub filled with icy water – even in the winter! Many people do. Cold plunges and cold showers are a health trend right now, and for good reason.
A Tradition in Northern Europe
Plunging into icy cold water isn’t new. It’s a traditional activity in Russia, where thousands enjoy it regularly. There’s even a winter swimming club in Siberia!
“Ice swimming” is also a tradition in Scandinavian countries, where enthusiasts will even chop a hole in the ice cover of a nearby lake to take a dip. The Finnish also like to follow a hot sauna session with a roll in the snow or a dip into a cold water for an invigorating, energizing experience.
For decades in the USA and Canada, polar bear swim clubs have celebrated New Year’s Day with an icy plunge in a cold lake or ocean. New cold water swimming clubs are now thriving across the entire northern hemisphere, with members swimming regularly throughout the winter months.
Benefits of Cold Showers and Cold Plunges
In addition to the invigorating, energizing sensation of the cold, the appeal of cold plunges and cold showers lies in the health benefits they offer.
One research study showed that cold water plunges improve general well-being. Another study showed that those who switched to a cold shower for 30, 60, or 90 seconds each day over 90 days, called in sick for work 29% less often than those who did not take cold showers. Cold showers can also reduce symptoms of depression, stress, and anxiety.
Many use cold showers or plunges as a therapy after exercise to reduce inflammation and muscle soreness. Experts theorize that cold water beneficially stresses the body’s vascular system by causing vasoconstriction, forcing blood out of surface tissue and into internal organs. When the body warms up again, the blood rushes back to the surface during vasodilation. This mechanism is thought to flush out toxins that cause inflammation, improve circulation, and improve the vascular system’s ability to adapt in future stress events.
Cold Water and Skin Health
Those who suffer from a skin condition may benefit from cold showers in certain cases. For example, those with eczema, TSW, acne, or psoriasis can try a plain, soapless, cold shower for at least some of their hygiene needs. This can help preserve their skin’s natural barrier oils and moisture, which are often stripped in hot water.
For example, if you’ve already showered earlier in the day with hot water and soap, and just want to rinse off after exercise later in the day, try a quick cold shower. It will rinse off the perspiration and be better for your skin, while possibly reducing some of the pain and inflammation.
There is some evidence that cold showers and plunges may help modulate the immune system.
This is part of the reason why those with immune-related skin conditions might choose to add cold showers as part of their natural treatment regimen. One note: Those with “cold uticaria,” a skin condition where exposure to cold causes hives, should definitely avoid cold showers or plunges.
Safety in Cold Water
You can easily experiment with cold water therapy at home by trying a cold shower. It may seem extremely uncomfortable and counterintuitive at first, but fans swear that over a few days, you’ll get used to, and even crave, the cold water.
A way to ease into a cold shower is to take a normal warm shower and follow it with a cool rinse. Make the rinse colder and longer in duration over time. 30 seconds to a minute or two is fine.
Then, when you’re brave, try a totally “cold” shower. Once you’re in, it helps to rotate in the shower – like a rotisserie chicken – getting the front, back and sides of your body exposed. You may only be able to stand it for 30 seconds at first, but gradually work up to staying in the cold water for up to five minutes.
If cold water swimming sounds exciting to you, it helps to join a club or go with a group that has some experience. You should never swim in a body of water by yourself, especially in the cold. One reason is that the body’s initial reaction to sudden cold is to gasp or seize up briefly, which can prevent you from breathing properly. Working with an experienced coach or club can help you learn the safety rules and how to manage the physical effects of cold water.
There are some folks who should not use cold water therapy, including those with heart disease or Raynaud’s syndrome (a condition that causes numbness in the extremities when exposed to cold). Cold showers are not advised if you are suffering from a cold or flu or other illness. Cold water therapy can be shocking to your system, so it’s good to talk with a physician first if you have any other health issues.
Conclusion
Sometimes the best therapies are the simplest. Cold showers and cold plunges are a natural healing method, as well as free and easy to access. Are you brave enough to try it? You know what to do next time you take a shower!
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About the Author
Olivia Hsu Friedman, LAc, Dipl.OM, DACM, Cert. TCMDerm, is the owner of Amethyst Holistic Skin Solutions and treats Acne, Eczema, Psoriasis, and TSW. Olivia treats patients via video conferencing using only herbal medicine. Olivia is Chair of the Board of Directors of the American Society of Acupuncturists, serves on the Advisory Board of LearnSkin, and is a faculty member of the Chicago Integrative Eczema Group sponsored by the National Eczema Association.