Boost your mood with a blast of cold water
WHEN this particular Just One Thing was first put to me, I was horrified. But if less than a minute of discomfort each day really can help you combat stress and bolster your immune system, it’s got to be worth a try.
Rather than opt for an immediate cold soaking, I start by getting in a warm shower, washing myself, then turning off the hot tap.
The first time I showered in cold water, there was lots of shrieking and I was out of there in under ten seconds. I’ve got better with practice.
These days I’m no longer doing quite as much hyperventilating and jumping from foot to foot, and I can last a minute, even in winter. But I’m still not as calm and controlled as my wife Clare, who seems to be happy to stand serene and silent with icy water pouring down on her head.
It turns out that cold showers can also help fight infection.
Cold water immersion has an anti-inflammatory effect, which is important given that so many conditions — Alzheimer’s, type 2 diabetes, heart disease, depression — have their root in chronic inflammation.
Mercifully, you don’t have to spend very long in a cold shower to gain the benefits (in fact, staying in too long can be counterproductive). The important thing is to remain in long enough to get your breathing under control.
As well as cold showers, try cold-water swimming. This is becoming increasingly popular, amid claims that it can boost your mood, lower stress, improve your cardiovascular health and strengthen your immune system.
The first time you jump in the sea in winter, your heart rate will shoot up and your body will be flooded with adrenaline. The shock of the cold water sends your circulatory system into overdrive.
But if you keep on doing it, your body will, over time, get used to it. Research has shown that it takes six immersions in cold water to halve our stress response — our heart rate doesn’t rise as much, we panic less.
The idea is that repeatedly undergoing the mild stressor of immersion in cold water will help you cope with other stressors, as well and generally improve your mood and morale.
If you are planning on moving on from showers to cold-water swimming, make sure you try it with a friend or join a club, so you are safe. And do check with your GP first if you have any underlying health conditions because getting cold really can be a double-edged sword.