“Revitalize your body and mind with a cold shower—boost your energy, enhance circulation, and fortify your immune system in just minutes a day.”

Outline 

• Benefits 
• How to take a cold shower?
• How cold the water should   be? 

Here are the benefits of cold shower : 

Energy booster 

When we take a cold shower our body goes through a shock.This shock increases the hormone called noradrenaline.Rush of cold water alerts your brain.Accelerate your heart rate.Increases your oxygen intake and boosts Your energy.

Mood booster 

A joint study conducted by Humboldt University in Berlin and Montana State University in the U.S found out that exposure to cold showers increases glutathione and improves the level of uric acid. Combination of these two can have a relaxing effect by minimizing stress.

Shinier hair and glowing skin

If you take a regular cold shower one of the effects is shinier smoother hair and glowing skin. When the hair is exposed to cold water the hair cuticle gets closed which gives us a Shiny and smoother appearance in our hair. Cold showers reduce puffiness in our face and increase blood flow gives us a glow to our skin.

Helps with Fat loss 

Human body has two types of fat ,white fat and brown fat. White fats are the type of fats we want to lose. On the other hand, brown fats are necessary to keep our body temperature stable. As we grow older our brown fat vanishes. Lower temperature can activate and regenerate brown fat in cellular level when brown fat is activated it automatically burns the white fat.

Increased productivity 

Cold showers can improve your performance and productivity for the rest of the day .Since cold showers are not the most pleasant thing, doing it will give you a psychological boost . Which will make you complete other tasks and increase positive behavior that may not feel exciting While you are doing them.

Increase blood flow 

Not only does increasing blood flow give you glowing skin, it also helps recover muscle faster. Those who exercise cold showers can be used as a recovery tool. Increased blood flow has benefits for your heart ,your cardiovascular system, your brain ,and of course your blood pressure.

Mitochondrial Biogenesis

Mitochondrial Biogenesis means Increased  number of mitochondria . Cold showers promote this process. We all know mitochondria is the powerhouse of our cells. Increased mitochondria means increased energy. They give your body the ability to use oxygen for energy production and muscular endurance is highly related to your body’s ability to be able to produce energy from oxygen.

Boost immune system 

Regular exposure to cold water  may strengthen the immune system by increasing white blood cell count and improving the body’s ability to fight off illness.

Improved sleep quality

Taking a cold shower before bed can help regulate your body temperature. Which might contribute to better sleep quality.

Improved insulin sensitivity

A cold shower has been shown to improve insulin sensitivity.which can help in better managing blood sugar levels.

Detoxification

A cold shower can help support the body’s natural detoxification process by stimulating the lymphatic system and promoting sweat production.

Reduce stress level

Regular exposure to cold water can help lower cortisol level ,the hormone associated with stress leading to a more balanced stress response.

How to take a cold shower 

If a full cold shower feels overwhelming. You can start by exposing a few areas of your body such as your feet ,hands ,or arm before gradually stepping into the cold water.

If you are a beginner to cold showers, start with room temperature water. Gradually turn down the temperature over a few minutes to help your body adjust. This can make the transition smoother and more comfortable.

As the water temperature decreases you might experience a gasp reflex or sudden intake of breath. Focus on steady deep breathing to help manage the shock and keep your body relaxed. 

Start with a short shower around 30 seconds. Once you get used to the cold you can gradually increase the duration to 2-3  minutes. 

How cold the water should be?

In order to get the benefits of a cold shower the water has to be pretty cold

Moderate cold : For beginners water temperature should be around (60 to 70°) Fahrenheit which is (15 to 21°)  Celsius. It’s cold enough to offer benefits but not so frigid that it feels unbearable.

Cold : once you get used to cold water you can turn the temperature around(50 to 60°) F or (10 to 15°) C.

Very cold : For those accustomed to cold showers, water temperature below 50°F  10°C Celsius might be used.

Remember individual tolerance to cold can vary greatly .So,it is important to listen to your body and adjust the temperature and duration based on your comfort and experience level.