The 9 benefits of a cold shower, according to experts

The idea of willingly immersing oneself in freezing cold water doesn’t sound particularly enticing. But as it turns out, the benefits of a simple cold shower are many. After all, top athletes regularly use ice baths, and there are countless studies to back up its proponents’ claims.

Improved metabolism, a lift in your mental health, reduced stress levels, relief in aching joints, and so many more health benefits: See what the experts had to say below about why you should consider taking a cold shower regularly.

Related: We explore the beauty secret behind Helena Christensen's glacial glow: Ice baths

Cold therapy is the practice of immersing oneself in cold water. Its origins can be traced back to ancient Greece.), and it was used primarily for relaxation and socialisation purposes. Trendy immersive cold baths, like Stockholm-based Heat by Sophia Lie or the luxurious Arctic Bath in northern Sweden, are now touted as integral to a holistic approach to enhancing overall health.

But cold water immersion can be incorporated in many different ways, without fancy contraptions or large price tags. Majdoline Jayoushe, MD, a specialist in internal medicine and assistant professor at Mount Sinai, says that cold therapy can be practiced by swimming in an unheated pool or simply by taking a cold shower.

The short answer to this is yes, cold showers can be good for you. “Cold water immersion, in the form of cold water or ice bathing, has been shown to have many health benefits on the cardiovascular system [and] the endocrine system (which regulates the production of hormones in the body), as well as positive effects on our psyche and immune system,” says Jayoushe.

1. Helps fight depression symptoms
When our bodies are exposed to cold water, our brains release endorphins due to the stress, she explains. This may promote healthier brain development and improve mental health. More studies need to be done, however, to suggest that cold water can cure depression.

2. Reduce inflammation and swelling
Cold water exposure may spike concentrations of stress hormones in our system, which is known to increase the levels of anti-inflammatory biomarkers in our systems. This, she says, can help reduce inflammation and ward off infections.

3. Reduce chronic pain in joints and muscles
It’s also all a mental game. Jayoushe says that when we’re exposed to very cold temperatures (think anywhere between 4 to 20 degrees Celsius) through cold water exposure, it can cause our stress hormones to surge, which can help reduce pain perception. She points to a study that found swimmers who swam in cold temperatures for 12 weeks had a substantial increase in the neurotransmitter in our brains that increases alertness and attention, called norepinephrine. When there is an increase of norepinephrine levels, it can lead to blood vessel constriction and may contribute to us thinking we’re experiencing less pain, she says.

She says that cold water exposure may also reduce blood flow to the brain, alter our level of consciousness, and act as a distraction that can reroute pain neurotransmitters so we experience less pain.

4. Boost your immune system
Even for brief periods, she says that the stress response we experience during cold showers can have a significant impact on the immune system. Jayoushe points to studies that showed those who went for a cold water swim found that their white blood cell count increased, which is a sign of immune system adaptation to stress. Studies also showed that cold water exposure leads to 40 per cent fewer upper respiratory tract infections in people who regularly incorporate this into their routine.

5. Improve metabolism
Cold showers are shown to possibly help improve our metabolism. She points to studies done with mice that show a strong correlation between cold exposure and weight loss. And though similar studies done with humans are inconclusive, she says that it is known that thermal stress due to cold water exposure helps generate energy and heat (a.k.a. increase our brown fat) to increase our metabolism and break down blood glucose and fat molecules.

6. Improve insulin sensitivity and reduce the risk of type 2 diabetes
Speaking of improving your metabolism, that also helps increase your insulin sensitivity. She explains that it works similarly to how exercise and muscle movement stimulates our metabolism to help the body increase insulin utilisation.

7. Reduce the appearance of pores and help treat acne
Other potential health benefits for the skin include the temporary reduction in the appearance of pores and puffiness due to blood vessels constricting in the skin, which promotes healthier glowing skin as a result of improved blood circulation.

8. Possibly relieve menopausal symptoms
Jayoushe points to studies that show perimenopausal women between the ages of 45 and 59 who took a cold water swim experienced drastic improvements in mood swings, hot flashes, and other menopausal symptoms. But while this all may be plausible, she says more studies need to be done.

9. Promote overall improved health
Cold showers can help in many aspects of your general health. Jayoushe lists the following health issues and needs: cardiovascular and metabolic risk factors, the risk of chronic cardiometabolic diseases (such as cardiovascular disease and type 2 diabetes), stress hormones, and boosting endorphins to improve mental health conditions.

“Think of it as a mini ‘shock’ to your system,” she says. “When you’re in cold water, your brain is too busy focusing on making the unpleasant sensation go away rather than thinking about all the reasons you are unhappy or stressed. It helps you get out of your head.”

She goes on to explain that the body goes into a “fight-or-flight” response when the shock of cold water hits our body, causing it to release stress hormones like adrenaline and cortisol. As a response to these signals, she says the body will compensate by hyperventilating, increasing heart rate, and constricting blood vessels. Once our skin adapts to the cold temperature, we get a surge of “feel good” hormones, such as dopamine, serotonin, and endorphins, which will leave us feeling happy, relaxed, and mentally rejuvenated after a cold shower.

Louisa Nicola, neurophysiologist and host of The Neuro Experience podcast, agrees and adds that taking a cold shower also has some skin-care benefits, as it can tighten pores, reduce the production of excess oil, and promote overall skin health

Slow and steady is the way to go when taking a cold shower. Jayoushe encourages people to start gradually, trying a cold temperature for a few seconds toward the end of your shower and turning the knob from hot to cold until it starts to feel comfortable. “Take deep breaths and move under the shower to distribute the water evenly across your body,” she says.

The ideal water temperature for a shower to be considered cold is anything less than 60 degrees Fahrenheit (or 15 degrees Celsius). She adds that cold therapy scientists recommend taking cold showers in the afternoon or evenings for best results. “Since our core body temperature fluctuates throughout the day, we are most sensitive to the cold in the morning when the core body temperature is at its lowest,” she says.

You don’t have to spend a long time under cold water to reap all the benefits of a cold shower. Jayoushe points to a 2016 study done in the Netherlands that showed those who spent anywhere from 30 to 90 seconds taking a cold shower had a 29 per cent reduction in sick days off work compared to those who didn’t take any cold showers at all. So while you shouldn’t go overboard (more on that later), taking a cold shower for just a couple of seconds will do a lot of good for your body and health.

“Start with just a few seconds of exposure to cold water. Over time, as your body adapts, try increasing your exposure by five seconds with each shower until you are able to tolerate the cold water for at least 30 seconds,” she says.

There are instances when taking a hot shower over a cold shower may be more beneficial. Nicola says that studies have found that hot baths may also improve depressive symptoms, as cold showers have been proven to do, and they can address insomnia and enhance sleep quality.

Jayoushe says that hot water can also help relieve post-exercise sore muscles, but adds that there needs to be more studies done to show that hot showers offer the same neurocognitive benefits as cold showers. Plus, too hot of a shower can dry out your skin and hair. Aim for a warm shower with warm water to reach a happy medium.

There are a few negative side effects to take note of when taking a cold shower. Jayoushe explains that prolonged exposure to cold temperatures (typically anything over 15 minutes) can increase the risk of hypothermia, which can cause serious nerve damage and injury.

Nicola adds that those with cardiovascular conditions, hypertension, or other heart-related issues should be cautious about engaging in any form of cold therapy and should consult a doctor for the best medical advice. Jayoushe agrees that it can be dangerous for elderly patients who have heart conditions and uncontrolled high blood pressure, and emphasises the importance of seeing a doctor before attempting in those cases.

Others who should avoid such cold exposure include those with Raynaud’s disease, which Nicola says is a condition of extreme cold sensitivity and circulation problems. She also says those with respiratory conditions like asthma should exercise caution when putting themselves through extremely cold conditions.

So if you’ve been curious about cold therapy but don’t want to take the plunge (pun intended) into icy territory, taking a cold shower is a simple way to get the best of both worlds.