Boosting immunity
Another surprising benefit of cold showers is improved immunity. One study showed that immersion in 13.9°C water for one hour, three times a week, for six weeks, increases the number of lymphocytes, white blood cells that fight bacteria, viruses, and toxins. Another study found that swimming in winter reduces respiratory infections by 40%.
Improved mental resilience
Taking cold showers requires a certain amount of mental fortitude, as few people enjoy cold temperatures. However, overcoming this discomfort can improve tolerance to unpleasant situations and help better manage daily stress. Wim Hoff, an extreme athlete nicknamed "the Iceman," is a strong advocate of cold exposure for building mental resilience.
Weight loss aid
Exposure to cold activates brown fat, a specific type of body fat that produces heat to maintain body temperature, thus increasing metabolism. One study showed that staying in 20°C water for an hour increases metabolic rate by nearly 100%, and in 13.9°C water, by up to 350%. This can lead to further fat loss.
Improved endurance
Cold therapy can also increase endurance capacity by stimulating mitochondrial biogenesis, or increasing the number of mitochondria in cells. One study showed that exposure to 10°C water for 15 minutes, three times a week, for four weeks, increased mitochondrial biogenesis in the muscles of runners. Another study found that exposure to cold water after high-intensity exercise increased the expression of the PGC-1alpha gene, which is responsible for mitochondrial production in muscles.
How to start cold therapy
It's important to progress slowly with cold exposure. Start with slightly cool showers and gradually reduce the temperature. You can also begin with alternating hot and cold showers, known as contrast therapy, which offers the benefits of regular cold exposure and can aid recovery from workouts.
Another method involves using a sauna in combination with a cold shower or an ice bath. The alternation between heat and cold causes the blood vessels to open and close rapidly, creating a pumping action that helps reduce inflammation and improve nutrient delivery to the muscles. Focus on your breathing and try to calm your body, as in meditation, to better tolerate the cold.
