Cold Shower Benefits Best Time How Long What Temperature And Side Effects LiveLe
00:00on today's episode of living TV I'm diving into the research to uncover the true benefits of cold showers as well as answering the most frequently asked questions including how long what temperature side effects and more are cold showers good for your health or are they bad for you it's no secret that over the last few years the amount of social media content produced about cold showers and cold plunges has made it a very popular Topic in the health and fitness industry typically when viral trends like this happen a lot of Health claims get hyped up which in some cases are correct while in many more cases are misleading the goal of this video is to cut through all the marketing BS to help you decide if cold showers are good for you and your specific goals to do this I'll quickly answer the most frequently asked questions by diving into the research than articulating the findings in an easy to understand format here are the most frequently asked questions about cold showers to be respectful of
01:00your time I've included time stamps to each question and answer in the description at the end of the video I'll share the science-backed evidence on the real benefits of cold showers however before we jump into the science let me first share how and why I embrace cold showers and cold plunges I first started taking cold showers back in the summer of 2018 for three reasons so number one I live in Southern California so when I'm hot after a workout I take a cold shower to lower my body temperature and reduce sweating number two a cold water shower is an instant shot of caffeine that just makes you feel alive and number three I love taking cold showers to build my mental strength and fortitude to endure difficult situations challenges and discomfort when you start your day with a cold shower you feel like you can take on any challenge that is thrown at you that day however I admit I haven't been consistently taking cold showers every day as I'm more consistent when when it's hot in the
02:00summer then in 2022 we bought a house with a spa and pool so in the winter the pool water temperature drops to 50° F so I like to occasionally alternate between cold plunges in the pool and hot water in the spa so now that you know why I started let's now dig into the research to substantiate the most common claims about cold showers our cold showers worth it let's jump into it and find out do cold showers increase testosterone research suggests that cold showers may affect better sperm production however this doesn't necessarily translate to higher testosterone levels in fact this study right here showed physical activity increased testosterone production however cold water exposure did not impact testosterone levels to sum it up cold showers are not a quick fix for increasing testosterone levels the most important factors to naturally increase testosterone include a healthy balanced diet rich in healthy fats
03:00proteins zinc magnesium and vitamin D regular exercise combining resistance training and hit reducing excess body fat adequate sleep reducing stress limiting alcohol and avoiding smoking regular sex and minimizing exposure to BPA and Fates found in Plastics do cold showers burn fat and help you lose weight so research including this study right here suggests exposure to cold temperatures May activate Brown fat also known as brown atopos tissue unlike white atopos tissue which stores excess calories in the form of triglycerides Brown fat is a type of fat that can boost your metabolism by burning calories to generate Heat this is why some people claim cold showers can help you lose weight however even though the research is promising the evidence supporting the idea that cold showers specifically burn fat and Aid in weight loss is still limited while cold exposure May contribute to modest increase Ines in calorie expenditure at
04:00this time the research isn't clear on how significantly it impacts overall calorie balance or weight loss the most important factor in losing weight is being in a calorie deficit via a healthy balanced diet and regular exercise are cold showers good for muscle growth and Recovery the research on whether cold showers are beneficial for muscle growth and Recovery is mixed cold exposure from cold showers May constrict blood vessels reduce blood flow to muscles and Trigger the release of certain hormones which may potentially reduce inflammation and promote muscle repair and growth however this study indicates that cold water immersion may not significantly improve Muscle Recovery or performance compared to other recovery methods such as active recovery or arest lastly this study shows cold water showers after strength training May negatively impact muscle gains and killing your gains so overall while cold showers May offer some benefits for muscle recovery their
05:00effectiveness may vary depending on the individual and at this time the research is inconclusive do cold showers help anxiety so the scientific evidence regarding the effects of cold showers on anxiety is limited and inconclusive some people report feeling a temporary reduction in anxiety and stress after taking a cold shower due to the physiological response triggered by Cold exposure cold exposure activates the sympathetic nervous system which can temporarily increase alertness and Elevate Mood by releasing neurotransmitters like adrenaline and noradrenaline additionally cold exposure May promote the release of endorphins which are natural mood enhancing chemicals however individual responses to cold showers vary and some individuals may find cold showers anxiety inducing especially if they have low tolerance to cold temperatures or certain medical conditions our cold shower is good for skin and health scientific research suggests that cold showers may have some benefits for skin
06:00and hair Health but the evidence is not conclusive cold water can constrict the blood vessels reduce inflammation and seal pores which may help improve skin tone and reduce redness additionally cold water May promote hair Health by closing hair cuticles which can make hair appear smoother and shinier overall benefits for skin and hair Health individual responses to cold water exposure can vary what is the best time to take cold showers morning versus before workout versus after workout versus before bed so the best time to take cold showers depends on your goals taking a cold shower in the morning can help wake you up increase alertness invigorate the body for the day ahead and improve mental fortitude to overcome discomfort throughout the day Some people prefer cold showers before their workouts as they can enhance Focus boost mental alertness prepare the body for physical activity and improve circulation Some people prefer cold shower hours post-workout as they find
07:00it cools them down while possibly aiding in Muscle Recovery a cold shower before bed May promote relaxation and improve Sleep Quality by lowering body temperature which can help you fall asleep faster Others May find it stimulating and disruptive to sleep research is still limited and inconclusive on the best time to take a shower ultimately the best time to take cold showers depends on your personal preferences how long should you do a cold shower studies suggest that exposure to cold water for at least 2 to 3 minutes may be sufficient to experience certain benefits over time you can gradually increase the duration as you become more accustomed to the cold temperature however it's essential to listen to your body and adjust the duration while avoiding any negative reactions what temperature should a cold shower be so generally cold water temperatures range from around 50 to 70° F or 10 to 21° C this temperature range is considered cold enough to trigger physiological resp responses associated
08:00with cold exposure such as the narrowing of blood vessels and activation of brown fat without causing potential harm however some individuals may prefer colder temperatures closer to 50° f for a more intense cold exposure gradually adjusting the water temperature from warm to cold can help acclimate the body to the cold shock and minimize discomfort during the shower how to motivate yourself to try the 30-day cold shower challenge create a routine by committing to the 30-day cold shower shower challenge motivating yourself to take a cold shower can be challenging but consistency can help make it a habit over time here are some tips to help number one start by gradually reducing the temperature at the end of your regular shower session then over time you can increase the duration of cold exposure number two remind yourself of the benefits your why and visualize how you feel after the cold shower number three try the 30-day cold shower challenge in the hot summer months rather than in the winter number four
09:00practice mindfulness techniques such as deep breathing or visualization to help calm your mind and manage any discomfort during the cold shower number five reward yourself after each cold shower session with something enjoyable such as a healthy snack or warm beverage how to start taking cold showers number one begin your shower with warm water as usual number two gradually decrease the temperature towards the end of your shower number three once the water is cold start the timer for 1 to 2 minutes then build up to 3 minutes of continuous cold water at the end of your shower number four during the cold shower start with your feet and hands then make sure it hits your neck shoulders and upper back to activate Brown fat number five focus on slow deep breaths to help manage the initial shock of cold water number six consistency and routine is key to building tolerance to cold showers number seven If you experience adverse reactions adjust the temperature or duration accordingly by following following this gradual approach and
10:00staying consistent you can effectively train your body to adapt to cold showers and experience the potential benefits what are the side effects of cold showers cold showers generally pose minimal risk and are well tolerated by most individuals however the following potential side effects may occur especially if the cold exposure is prolonged or extreme prolonged exposure to cold water can lead to a drop in body temperature resulting in hypothermia cold exposure can cause temporary numbness and tingling in the extremities due to the vassal constriction of blood vessels cold water May irritate sensitive skin and existing skin conditions such as eczema or dermatitis some people may experience shortness of breath or respiratory discomfort when exposed to cold water especially if they have underlying respiratory conditions cold exposure can trigger the body's stress response leading to an increase in heart rate and blood pressure in some individuals if you're interested in cold showers it's important to listen to your body and adust adjust the duration and
11:00intensity of cold showers based on your tolerance level what are the benefits of taking a cold shower so with all this said are cold showers good or bad for you well the scientific research on cold showers suggests that they can have both positive and potential negative effects on the body depending on the individual person based on scientific research cold showers offer several potential benefits improved circulation increased alertness boosted immunity cold exposure May stimulate the production of white blood cells which plays a crucial role in the body's immune response potentially strengthening immunity over time mood enhancement cold showers trigger the release of endorphins and neurotransmitters associated with feelings of well-being and happiness leading to improved mood and reduced stress although the research is not conclusive cold exposure also activates Brown fat which burns calories to generate heat potentially aiding in weight loss cold water may also improve skin and hair health although the research is very promising for the
12:00overall health and well-being ultimately more research is needed to fully understand the long-term effects of cold showers ultimately I love cold showers to build mental strength and fortitude so if that is important to you take the 30-day cold shower challenge that's it for today's quick overview on cold showers thanks for watching and keep living L they tell me that I'm never going to make it they want me to do something that can make they hate when I keep dreaming I'll be f