The benefits of the cold shower range from the appeasement of the itching skin to improving the health of the scalp. Here's how to take a cold shower properly.
Just think about it, the idea of a cold shower is free from head to toe? The prospect that hot water stops in the middle of your shower, or to receive a jet of cold water by opening the tap makes you shudder. You might believe that a voluntary cold shower is unthinkable, but be careful: before prescribing it forever, know that it offers advantages for your health and that there are benefits to a cold shower. Provided you are neither painful nor uncomfortably cold.
"The cold can amplify the stimulation of the vagus nerve (the link between the brain and the internal organs), which causes failure, nausea, or shortness of breath," warns Bianca Beldini, physiotherapist and owner of Sunday Wellness in South Nyack (New York).
It would be advised to start with lukewarm water, then gradually lower the temperature to allow your body to adjust itself. In other words, avoid going directly from very hot water to ice water.
Here are some potential benefits for the health of showers with cold water, or at least fresh.
To appease skin itching
To calm eczema, psoriasis, sunburns, or allergic reactions is one of the many benefits of the cold shower. "Cold water can calm the feeling of itching," said Dr. Stacy Chimento, a dermatologist approved at Riverchase Dermatology, in Florida. "It helps to numb this sensation and soothe the skin that a hot shower could irritate more."
It is important to note that cold water can usually relieve symptoms without treating latent conditions. "Thus, if you suffer from eczema, psoriasis, or even a sunburn that causes skin itching, it would be prudent to consult a doctor to obtain a more complete treatment that can include taking medication, more advanced hydration, And the elimination of allergens in your environment, ”she says.
To improve intestinal health
The intestine plays a role on more levels than was believed before in health, and must therefore be in perfect condition. It can affect the immune system, sleep, heart and brain functions, etc. And you guessed it, a cold shower can theoretically be useful.
"The natural reaction of our body to the cold shower is the acceleration of the heart rate, which in turn makes the blood circulate in the body faster," explains Inna Lukyanovsky, the practitioner in functional Medicine and Digestive Reset: Fix Your Horrors and digestion by Balancing Your Gut Microbiome and Adrenals.
“The fact that the heart pumps more actively is beneficial for overall traffic, even after the shower. The acceleration of blood flow triggers detoxification, as well as other benefits for the digestive system. In addition, moving from hot to cold benefits cells in smooth muscles, which has a positive effect on the health of the stomach, intestines, and cardiovascular system. "
To reduce pain after training
If you are used to training to the end of your strength, you probably know the resulting pain in the following days. Recover faster by taking a cold shower. "The exercise, in particular with high intensity, with heavy goods vehicles or eccentric movements, can cause microcodes of muscle fibers," explains Ms. Beldini. These can lead to a focal inflammatory response in tissues, causing aches or muscle pain (DOMS). "
Cold water immersion, as in an ice bath or under a cold shower, can help reduce the Doms reaction. According to a study published in 2015 in Sports Medicine, immersion at temperatures from 11 ° C to 15 ° C, for 11 to 15 minutes, gives the best results. Why is it so effective? “The microtrauma of the tissues leads to edema, or swelling, and inflammatory responses in the tissues as well as pain perceptions. Cold water immersion can decrease edema and alleviate these perceptions, "said Bianca Beldini.
To improve the health of the scalp
Do you like to find yourself under a torrent of hot water after a hard day? This is a whole relief, but probably not what your hair follicles want.
According to the trichologist William Gaunitz, who studies the structure, function, and diseases of human hair, and pioneer in natural treatments for hair regrowth since 2002, daily showers that are too hot, and especially too long, can strip healthy natural oils scalp and accentuate inflammatory states.
"Your skin and scalp have a natural balance inherent in oil and microorganisms. When these are eliminated daily by-products and extreme heat, the balance of the scalp can get rid of and appear mushrooms and bacteria that are looking for a hot and humid environment. "
Constantly exposed to hot water, your scalp can also dry up and irritate itself, and thus worsen inflammatory conditions such as dandruff, which come from seborrheic dermatitis, and psoriasis.
"Any inflammation can cause extreme alopecia and train in a descending spiral," he explains. Thus, shorter and colder showers allow you to protect yourself from inflammation, maintain the natural balance of oil and microorganisms from the skin and scalp, and as a result, prevent hair loss. " He points out that cold showers do not prevent alopecia, but inflammation that can cause it.
Dr. Lavanya Kirshnan, Authorized Founder Dermatologist and Medical Director of Arya Derm in San Francisco supports Mr. Gaunitz when he says that a hot shower can accentuate the sensitivity of the scalp by drying it up and irritating more, which can possibly cause inflammation.
"Excessive inflammation of the skin can worsen affections such as eczema and seborrheic dermatitis, and thus weaken the hair and cause their fall," she said.
To reduce swelling
Have you not managed to complete your restorative sleep night? Remember to take a cold shower so that your skin has a more beautiful appearance.
"Regarding the skin, a cold shower will help reduce inflammation, swelling, and pockets," explains the star esthetician, Joshua Ross, owner and founder of MEDSPA Skinlab in Los Angeles. “No need to frequent a cryotherapy clinic, you can easily get the same effect at home. Towards the end of your shower, start to gradually cool the water. At the very end, close the hot water completely, and try to stay as long as possible, the goal being at least 30 seconds, or up to a minute. This is a great way to enjoy the benefits of an ice bath without compromise. "
Points to remember
Cold showers are not intended to cure health problems or replace current medical treatments. Among other health benefits, they can help reduce inflammation resulting from training and are unlikely to irritate skin conditions.
If you suffer from a history, it is important to consult your doctor to make sure that the practice of cold showers may suit you.
To get used to a cold shower, Bianca Beldini gives this advice: "Start with lukewarm water, gradually decreasing the temperature for a fixed period. First 30 seconds, then increase in 30-second intervals until reaching a 5 -minute threshold. " Avoid taking too long showers to prevent overconsumption of water.