The Power of the Shower Make one small change to boost your health.
We’re all doing it.
We are all taking showers.
We look forward to relaxing, hot showers in the morning, after a workout, or at the end of a long day. But are we taking full advantage of the power of the shower and how it can benefit our health?
One small change in your showering routine can make a huge impact on your overall health and well-being.
Try a contrast shower and feel the benefits immediately!
How to take a contrast shower?
(Be sure to read to the end. Don’t let that cold water part scare you!)
1) Start with a warm shower and complete your usual scrubbing routine for 3-5 minutes. Aaah….so relaxing.
2) Then, turn the water to as cold as you can handle. :-0
Wow! This will open your eyes, clear your mind, and make you SIIIIING! (high pitched) See if you can stay there for 30-60 seconds but just stay as long as you can. As you learn to love it, you’ll work your way up over time.
3) Next, turn the dial back to hot and stay for approximately 60 seconds. Aaaah….
4) Repeat this pattern two more times and try to finish the routine with the cold. Do your best.
Start with baby steps a (it might be just a few seconds of cold at first) and work your way up. The potential health benefits of contrast showers make this powerful practice well worth it.
Contrast shower therapy has been used for centuries dating back to ancient civilizations such as Greece and Rome. It involves alternating between hot and cold-water temperatures to impact various systems in the body including the circulatory, lymphatic, nervous, and musculoskeletal systems. The prize is numerous potential health benefits including improved circulation, strengthened immune system, weight loss, and decreased symptoms of depression.
How does this work?
By alternating between hot and cold water, the circulatory system must quickly adapt and respond affecting the increase of blood flow throughout the body.(1) The sudden change in temperature causes arteries, veins, and capillaries to constrict and dilate repeatedly to reach equilibrium thus increasing blood flow and improving circulation.(1) The heart responds by working harder to adjust its rate accordingly and this benefits cardiovascular health, including reduced blood pressure. In turn, improved cardiovascular health and circulation can assist other functions of the body like digestion and removal of waste.
Alternating between hot and cold in the shower increases lymphatic flow, positively impacting the lymphatic system which is in charge of carrying away toxins and waste.(2) Since the lymphatic system is responsible for eliminating viruses, bacteria, and toxins, it is a key player in the body’s immune defense. A healthier lymphatic system means a healthier you.
Contrast showers can also help you recover after a hard work-out. Cold water therapy can relieve pain by reducing inflammation. Alternating hot and cold results in increased tissue blood flow and oxygenation that improves healing, reduces edema by enhancing tissue waste-product transportation, and promotes quicker recovery time.(5)
When we expose ourselves to cold temperatures, we can even elevate our mood and decrease symptoms of depression. Exposure to cold temperatures triggers the brain to produce its own opiates, known as endorphins. (the “happiness hormones”) These act as nature’s own form of antidepressant and stimulate the brain’s reward system, producing a feeling of well-being.(4)
Because of the high density of cold receptors in the skin, the cold part of a contrast shower sends an overwhelming number of electrical impulses from peripheral nerve endings to the brain. This potentially results in an anti-depressive effect.(3)
For those who’d like to lose some weight, regular contrast showers can stimulate the body’s metabolism, help it burn more calories, and help it lose stored fat. “Non-shivering thermogenesis”, caused by cold water exposure is a process in which the body uses stored fat to generate energy and produce heat to combat cold temperatures.(6)
When is the best time to take a contrast shower?
This depends on you, your lifestyle, and your preferences. Contrast showers are invigorating and energizing so they might make a great addition to your morning, afternoon, or post work-out routine. Don’t let the time of the day be a barrier. Just get started!
Contraindications
There are some contraindications to practicing contrast showering, so if you have any health conditions that you are questioning, consult with your health care practitioner to make sure this will be beneficial to you. Some contraindications include hives, heart disease, Raynaud’s syndrome, open wounds, high blood pressure, pregnancy, and deep vein thrombosis.
References:
1) Mooventhan A, Niventhitha L. Scientific evidence-based effects of hydrotherapy on various systems of the body. N Am J Med Sci. 2014; 6(5):199-209. doi: 10.4103/1947-2714.132935.
2) Baker PW. Is there a role for contrast hydrotherapy? 2011. Journal of Lymphoedema.; 6(2): 72-80. https://www.researchgate.net/publication/287721299_Is_there_a_role_for_contrast_hydrotherapy.
3) Shevchuk NA. Adapted cold shower as potential treatment for depression. Med Hypotheses. 2008; 70(5): 995-1001. doi: 10.1016/j.mehy.2007.04.052.
4) Pilozzi A, Carro C, Huang X. Roles of b-endorphin in stress, behavior, neuroinflammation, and brain energy metabolism. Int. J. Moi. Sci. 2021; 22(1): 338. https://doi.org/10.3390/ijms22010338.
5) Shadgan B, Pakravan AH, Hoens A, Reid D. Contrast baths, intramuscular hemodynamics, and oxygenation as monitored by near-infrared spectroscopy. J Athl Train. 2018; 53(8): 782-787. doi: 10.4085/1062-6050-127-17.
6) Brychta RJ, Chen KY. Cold-induced thermogenesis in humans. Eur J Clin Nutr. 2017; 71(3): 345-352. doi: 10.1038/ejcn.2016.223.
