Cold Showers May Offer Health Benefits, But Aren’t For Everyone, Experts Say
New York, NY – A growing number of wellness enthusiasts are turning to cold water immersion – frequently enough in the form of cold showers – touting benefits ranging from improved circulation to increased mental resilience. While research suggests potential advantages for healthy adults, medical professionals caution that cold water exposure isn’t universally safe and should be approached with careful consideration.
The practice centers around the body’s physiological response to cold, shifting it between the sympathetic (“fight or flight”) and parasympathetic (“rest and digest”) nervous systems. This repeated exposure, experts say, may build physiological adaptability that extends beyond the physical realm.
“Repeated cold exposure trains the body to transition between ‘fight or flight’ and ‘rest and digest’ states,” explains Dr. Susanna Pathak. “That physiological flexibility may translate into more emotional or psychological resilience as well.”
However, individuals with vascular disease – “specifically anyone with circulatory issues and uncontrolled high blood pressure,” according to dr. vadali – should avoid cold water immersion, “as this may cause shunting of blood inappropriately.”
for those without these conditions, a gradual approach is key.Experts recommend starting with water temperatures around 68-70°F and slowly decreasing it over time. “Around 50-60°F for around one to three minutes is plenty to reap the cardiovascular benefits,” Dr. Vadali states. “Anything below 50° for extended periods should be avoided.”
Dr. Pathak suggests beginning by ending a regular shower with 30 seconds of cool water, gradually increasing the duration to two to five minutes as the body adapts.Ultimately, she emphasizes, “there’s no perfect temperature or duration. The key is finding a safe, uncomfortable-but-tolerable zone for you.”
