The habit of taking a cold shower every morning: mental and physical benefits
Morning showers are like waterfalls since the start of winter
Three months ago, I started to get into the habit of taking a cold shower every morning, first with trepidation and then gradually more boldly.
In December, cold water showers are often so cold that I get a headache, and they are, indeed, as severe as a waterfall shower.
In order to overcome this coldness, I began to take cold water showers like a waterfall while chanting the mantra of the Bodhisattva Kukurazo, which is the daily mantra work I do.
I don’t know if it is because of the mantra of Ku Kuuzo Bodhisattva, but I noticed that after taking a cold shower, I was able to concentrate on my work much better.
I have conducted research on the mental and physical impact of morning water showers and summarised it below for your perusal.
Introduction.
Cold water showers have attracted a lot of attention in recent years as one of the health benefits. It is said that taking a cold water shower every morning has various effects on the body and mind. In today’s stressful society, maintaining physical and mental health is extremely important for a higher quality of life.
In this paper, we have conducted a detailed study of the positive and negative aspects of the impact of the habit of taking a cold shower every morning on human health, especially mental and physical, with reference to existing research papers and medical articles. It also explains the appropriate temperature, duration and method of taking cold water showers, with the aim of helping people to lead a healthier lifestyle.
Interestingly, it has been suggested that cold water showers may also benefit children with asthma.1 This suggests that cold water showers may have a positive effect on the respiratory system and further research is warranted.
What is a cold-water shower?
A cold-water shower is generally a shower with a water temperature of less than 20°C, which provides a cold stimulus to the body and triggers various physiological responses.2 The temperature and duration of a cold-water shower can be adjusted to suit an individual’s physical condition and preferences.
Mental impact of cold water showers
Positive effects.
- Stress reduction effect: cold water showers activate the sympathetic nervous system and release the hormone noradrenaline.3 Noradrenaline plays an important role in the stress response, but its long-term effects on cortisol levels are complex and not yet fully understood.4 In addition, cold water 4 In addition, cold water is a strong skin stimulant, which sends more signals to the brain and may have a mood-enhancing effect.3 Furthermore, it has been suggested that cold water immersion lowers cortisol levels,4 which may have a relaxing effect by decreasing stress hormones.5
- Mood-improving effects: it has also been suggested that the activation of the sympathetic nervous system may promote the secretion of endorphins, which bring about feelings of happiness and elation.5 Some argue that this refreshes the mood and leads to increased motivation and vitality.6 Cold water showers are also expected to reduce feelings of depression and anxiety. 1 In one study, participants who took daily cold showers for several months reported a reduction in depressive symptoms.3 This is thought to be because cold showers affect neurotransmitters in the brain and help regulate mood.
- Improved concentration: cold water showers have been reported to wake up the brain and improve concentration and attention.7 This is thought to be because cold water stimulation increases blood flow to the brain and improves cognitive function.3 Furthermore, cold water showers temporarily increase the secretion of epinephrine, which may improve attention span.4 7 Cold water showers increase heart rate, blood pressure and respiratory rate,5 which are thought to lead to increased alertness and concentration.
- Mental toughness: the act of taking a cold water shower is in itself a kind of stress challenge.1 Regularly doing so is thought to increase stress tolerance and develop mental toughness.
- Improved self-esteem: some argue that daily cold water showers can develop the ability to face challenges and improve self-esteem.8 This is thought to be because the act of taking a cold shower helps to strengthen self-discipline.
Negative effects
- Psychological burden: people may feel uncomfortable taking cold showers, especially in winter and other cold weather conditions, which can lead to psychological strain.2 There is also concern that people who are not used to cold water may experience shock symptoms if they are suddenly exposed to cold showers.9
- Worsening of pre -existing medical conditions: people with pre-existing medical conditions such as heart disease or high blood pressure may find their condition worsened by cold water showers.2 Cold water constricts blood vessels, which puts strain on the heart and may lead to increased blood pressure.10
Physical effects of cold water showers
Cold water showers have a number of effects on the mental as well as the physical body.
Positive effects
- Blood circulation promoting effect: cold water showers stimulate blood circulation by causing blood vessels to constrict and then dilate.11 This is thought to increase the transport of oxygen and nutrients to all parts of the body, improving sensitivity to cold and relieving fatigue.3 Cold water showers also tighten the pores and heat in the body, which This can also be expected to trap heat inside the body, making it harder to lower the body temperature.2
- Immunity-enhancing effects: one study found that soaking in cold water increased immune cells and immune substances.3 Another study found that taking a cold shower every morning reduced the number of days taken off sick.5 Interestingly, people who took cold showers had a 5 Interestingly, people who took cold-water showers reported feeling ill as often as those who only took hot-water showers, but were able to work without missing work because their symptoms were milder or their vitality prevailed.6 These findings suggest that cold-water showers may have some effect on improving the immune system.
- Metabolic effect: cold water showers accelerate metabolism as the body expends energy to maintain body temperature.3 They also activate fat-burning cells called brown fat cells, which can be expected to have a fat-burning effect.12
- Muscle recovery effect: cold water showers after exercise are said to reduce muscle inflammation and promote the elimination of fatigue substances.11
Negative effects
- Decrease in body temperature: prolonged exposure to cold water showers can lead to the risk of hypothermia.13 Particular attention should be paid to children and the elderly, as they have undeveloped or reduced thermoregulatory functions.
- Effects on skin and hair: cold water can deprive the skin of sebum, causing dryness and rough skin.2 It can also damage the hair, causing it to become dry and break.2
- Effect on testosterone levels: there is conflicting information on the effect of cold water showers on testosterone levels.2 Some studies suggest that cold water showers may reduce testosterone levels,2 while others report that the effect on testosterone levels is insignificant, some studies report that the effect on testosterone levels is insignificant. Further research is needed on this point.
Recommended cold-water showering
- Initially, warm the body with a hot water shower, then gradually lower the water temperature and switch to cold water.12
- The duration of the cold water shower should be between 30 seconds and two minutes.2
- Ensure that cold water is applied to the whole body.
- After the shower, wipe yourself thoroughly to warm up.
For beginners.
- Start with a water temperature that is not too cold, around 20°C (68°F), and only bathe in cold water for a few seconds.2
- Gradually lower the water temperature and extend the time so that you can get used to cold water showers without straining your body.14
- Start by gradually applying cold water to your toes and end with your head, as this will help your body to adapt to cold water.13
- If you are not comfortable with cold water showers, start by applying cold water to your feet only for a few seconds.8 This alone can help you feel more relaxed and warm your feet.
Additional ways to enhance the effects of cold water showers
- Alternating hot and cold baths: alternating hot and cold water can increase circulation by causing blood vessels to constrict and dilate repeatedly.13
- Deep breathing: taking deep breaths while taking a cold water shower can increase relaxation and reduce stress.2
- Post-exercise: taking a cold shower after exercise can promote muscle recovery.14 However, avoid taking a cold shower immediately after exercise and wait at least 20 minutes.14 Also, after strength training, take a cold shower at least six hours later to avoid the possibility of inhibiting muscle growth.15 15
- Diet: Eating a balanced diet is fundamental to a healthy lifestyle and is also important for the effectiveness of cold water showers.
Precautions and risks.
- If you have heart disease, high blood pressure, diabetes, hypoglycaemia or respiratory disease, consult your doctor before taking cold water showers.2
- Avoid cold water showers if you are unwell or pregnant.2
- If your skin turns pale or you cannot stop shivering after a cold water shower, stop immediately and warm up.2
- If jumping into cold water outdoors, it is important to acclimatise your body to the cold water by showering beforehand. Sudden temperature changes can cause a dangerous condition called cold water shock.9
- Cold water showers are only a health practice and may not be effective for everyone.2 Consult with your own physical condition and take it easy on yourself.
Conclusion.
A cold water shower every morning is a health practice that can be expected to have a variety of benefits, including stress reduction, mood improvement, improved concentration, increased blood circulation, improved immunity and increased metabolism. At the same time, however, risks exist, such as psychological strain, overcooling of the body, effects on the skin and hair, and aggravation of pre-existing medical conditions.
To maximise the benefits of cold water showers and minimise the risks, it is important to observe the appropriate temperature, duration and bathing method. Also, consult with your own physical condition and try to take it easy.
The body’s response to cold water showers varies from person to person, as does how the effect is felt and how long it lasts. It is important to listen carefully to the changes in your own body as you continue with cold water showers and be flexible, adjusting the temperature and duration if necessary.
Cold water showers can be an effective way to support a healthy lifestyle. We hope that the information presented in this article will help readers to improve their health.
It is hoped that further research will reveal the long-term effects of cold water showers and their impact on various diseases.
References
1. HEALTH, PHYSICAL EDUCATION — CORE, accessed 25 Jan 2025, https://core.ac.uk/download/pdf/231032526.pdf
2. What is a cold shower? A thorough explanation of the advantages, disadvantages and how to do it properly! — Nifty Hot Springs, 25 January, accessed 2025, https://onsen.nifty.com/onsen-matome/240830443119/
3. ‘Cold showers’ reduce illness, study finds, weight loss and mental health improvements — GIGAZINE, 25 January, accessed 2025 Accessed 2025, https://gigazine.net/news/20211004-cold-showers-less-sickness/
4. [Doctor’s supervision] Do water baths and cold showers increase testosterone? An explanation based on a paper, accessed 25 January, 2025, https://dantes.jp/article/testosterone_waterbath
5. The fact that there is little scientific evidence to show that ‘cold showers are good for your health’ — Logme, accessed 25 January, 2025, https://logmi.jp/knowledge_culture/culture/320348
6. Cold showers reduce sickness absence | Strategy | DIAMOND Harvard Business Review, 25 January, accessed 2025, https://dhbr.diamond. jp/articles/-/5314
7. The surprising benefits of cold showers (cold water showers) and when to take them | Even 30 seconds works! , accessed on 25 January 2025, https://www.womenshealthmag.com/jp/wellness/g44216933/cold-shower-benefits-20230622/
8. What are the benefits of cold showers? 30 seconds in the morning can make you a tough business person! — STUDY HACKER｜Study & English Learning for Working People, accessed 25 January, 2025, https://studyhacker.net/columns/shower-tough
9. 10 tips to help you withstand a cold water raid — Koraru , accessed 25 January, 2025, https://www.koraru.co/ja/blogs/guides/cold-water-plunge-tips
10. How to take alternating hot and cold baths at home: how to regulate your autonomic nervous system by showering and bathing — Water Life Factory, 25 January, 2025 Accessed at, https://www.mizsei.co.jp/contrast-water-therapy/
11. Getting into the habit of cold showering | Orthofit24 Ibaraki, accessed 25 January, 2025, https://orthofit24.jp/2024/03/ 25/1748/
12. You can start today! How to do cold showers (cold showers and water showers) for mental health care and their benefits [latest edition, May 2024] | Camjyo Organic | Weekly updates | Living with nature | Living in a new era — note, accessed 25 January, 2025, https://note.com/ camjyo/n/n15285bba02e0
13. [Doctor’s supervision] The benefits of cold showers for summer and how to take them with care for the body, accessed 25 January, 2025, https://shop.oka-kk.co.jp/view/page/shower_care
14. The effects of a cold shower and how to do it right — Resortbite.com, 25 Jan, accessed 2025, https://www.resortbaito.com/freedea/466606/
15. Taking a cold shower after exercising to your heart’s content will ruin the effect — Chosun Ilbo, 25 Jan. , accessed 2025, https://www.chosunonline.com/site/data/html_dir/2024/08/14/2024081480142.html
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