What are the benefits of cold showers?
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Benefits of Cold Showers: A Comprehensive Overview
Reduction in Sickness Absence
One of the significant benefits of cold showers is the reduction in sickness absence. A randomized controlled trial involving 3018 participants found that a routine of hot-to-cold showers resulted in a 29% reduction in sickness absence compared to a control group. This suggests that incorporating cold showers into daily routines can potentially enhance work productivity by reducing the number of days taken off due to illness.
Enhanced Recovery Post-Exercise
Cold showers have been shown to aid in recovery after high-intensity exercise, particularly in hot environments. A study demonstrated that a 15-minute cold water shower (15°C) significantly improved thermal comfort sensation and facilitated faster heart rate recovery compared to passive recovery. Although it did not significantly reduce core temperature or salivary cortisol levels, the improvement in heart rate recovery indicates that cold showers can help reduce cardiac stress post-exercise.
Immune System Boost and Anti-Inflammatory Effects
Regular cold showers can strengthen the immune system by encouraging the production of anti-inflammatory markers. These markers aid in the treatment of autoimmune and inflammatory diseases. Additionally, cold showers can increase the amount of brown fat in the body, which is more metabolically active and helps in burning more calories and maintaining body warmth.
Potential Treatment for Depression
Cold showers may also serve as a potential treatment for depression. Exposure to cold water activates the sympathetic nervous system, increases blood levels of beta-endorphin and noradrenaline, and enhances the synaptic release of noradrenaline in the brain. These physiological responses can lead to an anti-depressive effect. Although more rigorous studies are needed, initial findings suggest that cold showers can relieve depressive symptoms effectively.
Habituation to Cold Water Immersion
Repeated cold showers can help habituate individuals to the initial shock response of cold water immersion. A study found that repeated cold showers reduced respiratory frequency during subsequent cold water immersions, indicating a reduced respiratory drive and better adaptation to cold exposure. This habituation can make cold water activities more comfortable over time.
Stabilization of Bioimpedance Measurements
Cold showers can stabilize bioimpedance measurements, which are used to assess body hydration post-exercise. A 10-minute cold shower was found to return bioimpedance variables to baseline levels faster than no shower, facilitating a more accurate assessment of hydration changes after exercise. This can be particularly useful for athletes and individuals monitoring their hydration status.
Positive Emotional and Brain Connectivity Effects
Short-term whole-body cold-water immersion has been associated with positive emotional changes and increased interaction between large-scale brain networks. Participants reported feeling more active, alert, and inspired, with reduced distress and nervousness after cold-water immersion. These emotional changes were linked to enhanced connectivity in brain areas involved in attention control, emotion, and self-regulation. This suggests that cold showers can have integrative effects on brain functioning, contributing to improved mood and emotional well-being.
Conclusion
Cold showers offer a range of benefits, from reducing sickness absence and aiding post-exercise recovery to boosting the immune system and potentially treating depression. They also help in habituating to cold water immersion, stabilizing bioimpedance measurements, and enhancing positive emotions and brain connectivity. Incorporating cold showers into daily routines can thus contribute to overall health and well-being.
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