When we talk about how to add small non-medicinal care to our health, an ice-cold bath is always among the main recommendations!
Under the argument of improvements in mood, productivity, muscle recovery… and word of mouth, the benefits increase or are distorted, but after all, what is true and false when we talk about cold showers?
After all… is it really good?
Although both hot and cold baths have their different advantages, in a balance of pros and cons, many experts highlight a greater preference for cold baths and their benefits.
This is because its main advantages run throughout the human body, from cardiovascular circulation, stimulation to the immune , skin, hormonal and muscular systems.
Care and prevention before taking cold baths
Despite being widespread and practiced, some cases and conditions can turn the benefits into major disadvantages for possible clinical conditions, such as: hyperthyroidism and cardiovascular problems.
In case of any chronic health problem, be sure to ask for a medical opinion about the practice.
Can I take a cold shower if I have the flu?
The flu is linked only to contact with the Influenza virus, so a cold bath does not have any negative or positive impact on your health.
In cases of high fever (above 39ºC and with low effectiveness of antipyretic medications), it can even help and be beneficial in reducing body temperature.
In more regular conditions between 37ºC and 38ºC, it is recommended that you do not abuse cold baths.
The feverish state occurs as a defense mechanism of the immune system to combat foreign bodies and in these cases, antipyretic medications are enough to improve the discomfort caused.
So, what are the main benefits of an ice bath?
Strengthening the immune system
In a Dutch study that had 3,000 participants, groups of people were divided into variables of 30, 60 and 90 seconds of exposure time to the cold shower after a hot shower.
The result was a 30% reduction in sick leave for the group that took the cold shower.
Although the reason why people did not get sick was not clarified in this study, the researchers concluded that there was a relationship between the introduction of the habit and the strengthening of the immune system.
This conclusion was confirmed by a 2021 study published in the journal Cell Metabolism.
In this case, the researchers delved deeper into the benefits of cold baths on immunological and metabolic phenotypes.
And in the results, it was proposed that exposure to cold promotes protective immunological reorganization and helps reduce neural inflammation , also preventing the emergence of autoimmune diseases such as multiple sclerosis.
Muscle recovery
You’ve probably seen a video or photo of athletes being immersed in ice after championships or competitions, right?
Still in the same study above, it was proven that in addition to “training our immunity”, cold showers are also beneficial in the recovery of muscle tissues .
This occurs due to a sequence of events, namely the activation of a momentary “stress” in our sympathetic nervous system , which increases the dosage of the hormone norepinephrine in the body.
Consequently, causing vasodilation that facilitates the irrigation of blood in muscle tissues, thus accelerating the recovery process of athletes.
Although in this case we are talking about immersion in ice baths, a cold shower still proves to be effective in activating small spikes of stress to help improve blood circulation and mood.
Mood and productivity
Remember we talked about cold baths being among the main non-medicinal care tips to add to your routine?
It’s usually linked to “Wake up early and take a cold shower”, isn’t it?
Even though you can add this habit at any time and take more than one per day, taking a cold shower as soon as you wake up can greatly help your mood and productivity!
The contact of cold water with the skin activates the different cold receptors we have, causing an excessive stimulus to our electrical impulses.
These nerve endings, when stimulated, can increase our energy levels, clarity and alertness .
Some studies even suggest that endorphins are released during bathing, thus having an important antidepressant role in starting your routine.
Improving blood circulation in the head and central nervous system can also be a great help for those looking for more focus and attention.
Aesthetics
Do you do a hair schedule? Skincare routine ? And do you still feel like your hair is dry and your skin is oily?
Hot water could be delaying the effects you’re looking for in beauty products.
Extremely aggressive to the scalp, it has a great effect on removing the natural protection of human hair, removing natural oils that are essential for hydrating the hair.
As for the skin, hot water is what causes pores to dilate, leaving the dermis more susceptible to air impurities and excess oil.
Although we talked above about the stimuli that lead to increased blood supply to muscle tissues through a cold shower, here we have the opposite effect: instead of stimulating the opening of the skin’s pores, cold water’s main action is to close them. them .
In addition to compressing blood vessels, which prevents dirt from penetrating the skin, it also helps relieve swelling and redness.
Because it is less aggressive, cold baths are very beneficial for people who have more sensitive skin and are susceptible to allergies.
Recent studies also suggest a correlation between stress and skin aging, which can be alleviated by taking a cold bath as it has important effects on hormonal control, thus reducing the chances of developing acne, dermatitis and psoriasis .
Weight loss
One study found that immersion at a temperature of 14ºC increased participants’ metabolism by up to 350% .
The acceleration occurs due to the body’s sudden need to adapt and compensate for the low temperature, in addition to the hormonal changes that also occur.