Contrast showers

CONTRAST SHOWERS

I have done contrast showers for years and there are proven benefits to the hot and cold contrast. Contrast showering is basically ‘therapeutic contrasting’ – the act of quickly changing body temperature from hot to cold and back again. This is usually done by immersing yourself in hot then cold water. Experts say the best results come not from one cold shower or bath but by alternating between hot and cold water. Also known as contrast water therapy.

Just a few minutes of a contrast shower can provide many benefits. The sudden burst of cold water will cause blood to flow to your vital organs, while also activating your parasympathetic nervous system. This can give you a huge boost in energy.

Because the shock of the cold water causes a type of stress reaction in the body, you’ll also be priming your adrenal glands to handle stress more efficiently. The cold water is also very stimulating for your brain, causing endorphins to be released quickly.

Benefits

1. CONTRAST SHOWERS BOOST CIRCULATION

Contrasting temperatures increase circulation by causing your heart to send blood rushing to your vital organs. Over time, this forces your circulatory system to become more efficient and adaptable.

This effect is due to your body’s instant response to protect your vital organs. When it senses an abrupt change to cold temperatures, your blood has to circulate faster to protect your organs.

Essentially, your body is trying to conserve its natural core temperature. Eventually, it allows you to adapt to the new environment, – i.e., one that involves regular ‘shocks’ of cold water. This means that contrast showers may make your circulatory system act more quickly and effectively.

2. CONTRAST SHOWERS BOOST YOUR IMMUNE SYSTEM

Scientists have shown that switching between hot and cold water provides a substantial boost to your immune system. It appears that the contrast in temperature increases the number of disease-fighting immune system cells in your body, including an important type of white blood cell called monocytes.

Other sources say that alternating between hot and cold showers can help prevent common illnesses such as colds and flu. A study published by the Academic Medical Centre in Amsterdam reported that taking a contrast shower every day had a significant effect on employee’s susceptibility to illness. In fact, they found that the treatment reduced absences from work due to sickness by almost 30 per cent.

3. CONTRAST SHOWERS PREVENT DOMS (DELAYED ONSET MUSCLE SORENESS)

One of the most immediate benefits of contrast showers is in preventing exercise-related injuries such as DOMS. For this reason, contrast shower therapy is often used by elite athletes.

Exposure to cold water helps to reduce inflammation and injury by restricting blood flow to the affected area. High and low temperatures can have a major impact upon the amount of blood flow to the tissues, but at opposite extremes.

Cold temperatures cause blood vessels to shrink or tighten up, reducing blood flow and thus inflammation. This is known as vasoconstriction. Heat, on the other hand, causes vasodilation: the widening of blood vessels. Vasodilation allows more blood to flow to affected tissues or limbs.

4. CONTRAST SHOWERS MAY HELP WITH WEIGHT LOSS

Although there’s a lack of scientific evidence, some reports claim that regular contrast showers may support or stimulate weight loss.

This is all to do with the different types of fat: brown fat and white fat. White fat refers to adipose fat, which is generally formed due to consuming excess calories. Brown fat, on the other hand, is the type located around the collar bones, neck, sternum and upper back. The brown fat is important because it generates fuel (heat) by burning white fat. Brown fat also helps to keep your body warm.

5. CONTRAST SHOWERS MAY HELP WITH DEPRESSION

It’s also been suggested that contrast showers help reduce depression or low mood by boosting the flow of blood to the brain.

Cold exposure increases your blood levels of endorphins and noradrenaline, which then increase the synaptic release of noradrenaline (also known as norepinephrine), to the brain. Endorphins have a pain-relieving effect, lowering your perception of discomfort. The stimulating effect of endorphins also boosts feelings of well-being.

At the same time, the fresh flow of blood bringing oxygen and nutrients to your brain and other organs. Detoxification of harmful toxins and other metabolites are also cleared out more efficiently.