Recently at a meeting, we started to discuss Brain Tracy’s book Eat That Frog.  The general message of this book is that people who complete the hard and daunting tasks in the morning are more productive during the day.   It stems from Mark Twain’s saying.

“Eat a live frog first thing in the morning, and nothing worse will happen to you the rest of the day.”

The conversation at the meeting regarding this message quickly went to healthy habits we can incorporate into our daily morning rituals, i.e.,

• Working out
• Apple cider vinegar shots
• Dry brushing
• Meditation
• Hard tasks on our to-do list
• Juicing
• etc.

In a nutshell, we should not procrastinate on these activities, and we should “eat that frog” every day for optimal health and wellness.

Then we started to talk about the health benefits of integrating a cold water shower into our morning rituals.  I have performed this not-so-fun-but-highly-rewarding task intermittently throughout my life.  I first learned about this health practice about twenty years ago when I read about a seven-day detox that suggested putting in a hot-cold shower combination to promote optimal detox of the body.

So I started to wonder why did I ever get away from this practice.  And it led me to explore what the research shows are the benefits of starting your day with a little frigid water.

 

1. Releases mood-boosting endorphins  This practice releases a shot of adrenaline in a way that adrenaline is meant to be released.  It causes an instant surge that helps on various levels to improve energy levels and cognitive function.  The endorphins are your body’s natural pain relievers and stimulate the body and mind.
2. Increases immune system  There was research done on this exact matter called the Prague Experiment. When men immersed themselves in cold water three times a week for six weeks, there was an increase in immune function measured through two specific white blood cells: monocytes and lymphocytes.  These cells help to fight off infections, toxins and repair the body.  German research, done with two groups of medical students, reveals that regular use of a cold shower improves immune function quite dramatically.  One group gradually increased cold water exposure at the end of their shower to two minutes while the other group took a warm or hot shower.  After six months, the cold shower group had half as many colds and their illnesses lasted for approximately half as long with less mucus production.
3. Promotes detoxification  One of the main reasons for the detoxification benefit is that research has shown that after there is exposure to cold water, then there is an increase in glutathione, a major antioxidant responsible for detoxifying and decreasing oxidative stress.  Since it also stimulates the immune system, the body is able to better fight off pathogens and toxins.
4. Burns fat  When you take a cold shower, your body has to use energy to get your body temperature back up.  What a great and easy way to get your metabolism up.  Cold water showers also activate the deep brown fat that helps to burn the superficial, harmful adipose tissue.  A 2009 study even showed that due to the stimulation of brown fat with cold water that people were able to lose an average of 9 pounds a year if they followed this practice on a consistent basis.
5. Improves circulation and decreases inflammation  For our bodies to heal, we need two things to occur.   We need to increase circulation and blood flow to bring oxygen and remove toxins, and we need to decrease the inflammatory process.  Cold water showers help with both of these processes.  When our body warms up, this causes an increase in oxygenation and circulation. These benefits can stay with us all day.  Research also shows that by exposing our bodies to cold water, we release the endorphins which naturally cause more blood flow to the organs. This process is a natural protective mechanism that leads to more efficiently pump blood.
6. Better for our skin and hair  I do remember a childhood friend that had beautiful hair and she said that her mother made her rinse her hair in cold water for conditioner.  Cold water does help to seal the pores of the scalp and body to decrease the loss of the natural oils that contribute to keeping our hair and skin healthy and shiny.

This health practice is not a fad.  Many cultures and healthy people have used this practice.

• Ancient samurai warriors utilized cold water showers as part of their spiritual practice.
• Swedens expose their young children to cold water to improve their immune system
• Katharine Hepburn recommended cold water showers and took them well into her 80s.  She stated that they helped to “build character.”
• Yoko Ono has been quoted as saying, “My secret to eternal youth is to take an ice-cold bath once a day.”

So with that, I began to make sure that the end of my shower always concludes with a cold invigorating burst of water.  And it is crazy how these few seconds of discomfort can bring lots of long-term benefits.  During the day, I feel more focused, and psychologically I feel like I can handle anything that comes my way.  Heck, if I have endured my cold water plunge, I can handle a few other crazy tasks thrown at me.

Footnote: It is always best to make sure to check with your doctor before starting any new health practices.  Please be cautious if you have any heart conditions.  And most importantly, I highly recommend that you warn your significant other or any household members of your new practices because this can lead to loud shrills until you get used to your new morning ritual.

Article Written by Dr. Meaghan Kirschling, DC, APRN, RN, MS

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