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Hot and cold showers

If you are like me, the thought of taking a cold shower is not at all inviting, at least initially. It was not until I was at a hot springs that offered a cold plunge pool that I actually gave this “contrast bathing” a try. I have to say, it was rather invigorating to go from a hot pool to an ice cold one (and back to a hot pool!). Not only is it believed to improve circulation, it is also rather energizing!

Why should you try it?

The basic concept of alternating warm and cool water during a bathing session is a treatment known as contrast baths and have been used for over 2,000 years. This type of treatment causes rapid changes from warm to cold which help to quickly open and close tiny capillaries in the body. Warm causes the small arteries to open; while cold causes them to contract or close. This rapid opening and closing creates an internal pumping action that is believed to help decrease inflammation.

What are the Potential Benefits?

  • Increases blood flow and skin temperature (i.e., circulation)

  • Helps inflammation

  • Can help with mobility

  • May reduce pain

  • Improves immunity and lymphatic function

  • The stress reaction in the body helps prime the adrenal glands to prepare for stress efficiently

How to take an alternating hot/cold shower:

  • Start your shower a little warmer than usual to get your entire body wet. After your body is warmed up, after 2-3 minutes, change to cold water and cover your entire body, including your head and face. Aim for 20-30 seconds.

  • Switch back to hot for another 2-3 minutes and repeat as noted above.

  • Repeat for 3 cycles

If you are showering in the morning, I suggest finishing with cold and if showering at night, ending with hot. The cold will energize you, the heat will help relax you. 



Woman, wrapped in bath towel, exiting shower while smiling




Sources:

1. al BSD et. A systematic review of the effectiveness of contrast baths. - PubMed - NCBI. https://www.ncbi.nlm.nih.gov/pubmed/18945584. Accessed June 10, 2019.

2. Petrofsky J, Lohman E, Lee S, et al. Effects of contrast baths on skin blood flow on the dorsal and plantar foot in people with type 2 diabetes and age-matched controls. Physiother Theory Pract. 2007;23(4):189-197. doi:10.1080/09593980701209295



Image: unsplash.com



wellness, circulation, lymphatic systemSara Foster Jacobshydrotherapy, circulation, contrast showers, lymphatic system, immune system, immunity, stress reduction, inflammation