Latest news with #OddsFitness
Mint
03-06-2025
- Health
- Mint
Why short bursts of cold showers are good for you
Long before Wim Hof turned ice baths into an internet spectacle, ancient Greeks bathed in cold water to rouse the senses. Romans built entire chambers—the frigidarium—around the idea. In Victorian asylums, cold dousing was used to 'correct" unruly behaviour. After a century of hot-water comfort, the pendulum is swinging back. Today, cold showers are touted for sharper focus, reduced inflammation, and mood boosts. Silicon Valley CEOs swear by them. Fitness influencers frame them as proof of grit. But beyond the invigorating jolt, what does science really say? Also read: To boost your mood, treat your brain to good food. Here's why 'Pairing short cold showers with breathwork or post-exercise recovery can significantly amplify the benefits," says Asad Hussain, founder and CEO of OddsFitness. 'When practiced mindfully, cold exposure taps into the body's natural stress adaptation systems that not only boost circulation and metabolism, but also train the nervous system to better handle real-life stress." The term for this mild, beneficial stress is 'hormesis'—a biological phenomenon where small doses of a stressor (in this case, cold) trigger adaptive benefits in the body. Cold exposure, Hussain explains, reduces systemic inflammation, enhances immune response, and activates brown fat—a metabolically active fat tissue known for burning energy to generate heat. From a cardiovascular standpoint, the body's reaction is swift and pronounced. 'Cold water exposure has an immediate impact on the cardiovascular system," explains Dr Sukriti Bhalla, senior consultant & unit head, cardiology, Aakash Healthcare, Delhi. 'The body perceives it as a stressor, which causes blood vessels to constrict and the heart rate to rise. In healthy individuals, this can actually be beneficial over time—it trains the vascular system to become more adaptable and resilient." ELEVEN MINUTES TO A STRONGER YOU One of the most talked-about trends in cold therapy is the so-called '11-minute rule"—a protocol involving a total of 11 minutes of cold exposure per week, typically broken into 2–3 minute intervals. 'This is the threshold where benefits like brown fat activation and neurochemical boosts begin to manifest," says Hussain. 'Beyond that, the returns diminish and the risks rise." Indeed, more is not always better. Chronic cold exposure can backfire, potentially straining the thyroid, disrupting hormonal balance, or even suppressing immunity in vulnerable individuals. Hussain emphasizes a 'short, sharp, and recoverable" approach. 'Controlled hormetic stress, not overwhelming stress, is the key." In the broader conversation around longevity, cold showers join an elite group of hormetic tools that include intermittent fasting and high intensity interval training (HIIT). 'Cold exposure is unique in its impact on the nervous system and inflammation control," Hussain notes. 'Fasting and HIIT target metabolic health more directly. A thoughtful combination of all three is likely the most effective strategy for long-term vitality." The biological pathways activated by cold exposure are still being mapped, but early evidence suggests links to mitochondrial function, oxidative stress reduction, and possibly even the preservation of telomere length and favourable epigenetic changes—all markers tied to aging and resilience. Also read: A (little) pain is good for you. Here's why Adopting a cold shower habit isn't just a mental challenge— it's a physiological investment. After six months, many individuals report a cocktail of improvements including enhanced circulation, better blood sugar regulation, and even hormonal balance. 'Behaviourally, people experience better stress tolerance, focus, mood elevation, and deeper sleep," says Hussain. Perhaps most notably, cold showers seem to sharpen the mind's ability to endure discomfort. 'This tolerance transfers to real life—reducing baseline anxiety and increasing clarity," he adds. In a 2008 paper published in Medical Hypotheses, researcher Nikolai A Shevchuk proposed that 'adapted cold showers" may relieve symptoms of depression by triggering neurochemical responses like increased noradrenaline and beta-endorphin release. THE CAVEATS For all its acclaim, cold exposure can be counterproductive—particularly for individuals with certain health conditions. Women with hypothyroidism or autoimmune thyroid disease may be more vulnerable to cold intolerance, Hussain explains. Likewise, those grappling with adrenal fatigue or HPA axis dysregulation—conditions marked by chronic stress—should proceed with caution. 'For them, cold exposure might increase cortisol output, worsening fatigue, anxiety, or insomnia," he warns. Minakshi Pant, 26, an entrepreneur in Delhi, learned this the hard way. 'My friends were trying cold showers—some even ice baths—so I gave it a shot," she recalls. 'But I have Raynaud's syndrome, and my symptoms worsened. My fingers went numb, and at night they would twitch painfully." Her doctor confirmed her suspicion: cold exposure had exacerbated her condition. Prolonged or very cold exposure, especially in individuals with heart disease or high blood pressure, can provoke abnormal heart rhythms or elevate blood pressure to dangerous levels," notes Bhalla. 'For most people, starting with brief exposures under two minutes and working up gradually is both safe and effective." As with any wellness trend, personalization is key. FOR GLOWING SKIN Beyond their metabolic and neurological perks, cold showers have been touted as a path to glowing, youthful skin. But how much of that is dermatology-backed reality? 'Cold water does have tangible skin benefits," says Dr Nirupama Parwanda, dermatologist and founder of Zolie Skin Clinic in Delhi. 'It can reduce puffiness, inflammation, and tighten pores temporarily. Also read: Should you try the celeb-approved lymphatic drainage massage? For individuals with oily skin, cold water may modestly reduce sebum production. 'In conditions like dermatitis or allergic reactions, cold water can help soothe irritation and reduce itching," she notes. Cold water also improves blood circulation—briefly lending the skin a more radiant, flushed appearance. But the glow is often fleeting. 'It's a combination of physical changes and how you feel after—the mood boost plays a role too," Parwanda explains. The temporary 'tightness' or brightness is not the same as lasting transformation. While most skin types can tolerate cold showers, Parwanda cautions against a one-size-fits-all approach. 'Sensitive or rosacea-prone skin may benefit from the inflammation-reducing effect of cold water during flare-ups but abrupt temperature changes can actually provoke rebound flushing in others." She warns that cold water, compared to lukewarm water, can impede the skin's ability to absorb active ingredients in topical treatments. As colder seasons approach, the situation becomes trickier. 'In winter, cold showers can exacerbate dryness, especially for those with eczema or psoriasis," she explains. 'It's important to use moisturisers rich in ceramides, hyaluronic acid, or shea butter. And always apply sunscreen." Ultimately, the resurgence of cold showers as a wellness tool mirrors a broader cultural shift from convenience and comfort to resilience and discipline. 'Cold exposure can become a keystone habit," says Hussain, 'one that trains the mind, energizes the body, and nudges you toward a more intentional lifestyle." Tanisha Saxena is a Delhi-based independent journalist. She writes stories that are on the intersection of art, culture and lifestyle. Also read: Want to recover fast from injury? Quit fizzy drinks and alcohol
Hindustan Times
10-05-2025
- Health
- Hindustan Times
Forget expensive supplements: 8 kitchen staples to fix your gut naturally, boost immunity, beat bloating, sleep better
Your gut is not just where digestion happens, it is where health begins. Cultivating simple, homegrown foods like herbs, leafy greens, and fermented vegetables can dramatically support your microbiome. In an interview with HT Lifestyle, Asad Hussain, Founder and CEO at OddsFitness, shared, 'Your digestive system influences much more than just your stomach, it's the cornerstone of overall health, immunity and even your mood.' Asserting that personalised wellness starts with restoring balance in the gut, Asad Hussain said, 'Growing your own food is one of the most powerful, low-effort steps you can take toward better digestion, immunity and long-term vitality.' Improving digestion doesn't require expensive supplements. Instead, simple homegrown herbs and homemade ferments can offer scientifically proven benefits. According to Asad Hussain, here's how you can naturally boost your gut health at home: Tulsi isn't just spiritually significant - it's scientifically powerful for your digestion. Modern studies reveal that tulsi acts as a prebiotic, increasingly beneficial gut bacteria like Lactobacillus and Bifidobacterium, crucial for digestive health (Kondapalli et al., 2022). How to use: Chew fresh tulsi leaves each morning or brew them into tea. Commonly found in Indian homes, curry leaves are rich in dietary fiber and polyphenols. Recent research highlights their ability to enhance gut bacteria and produce short-chain fatty acids, supporting overall gut balance. How to use: Include fresh curry leaves in daily cooking or chew them raw in the morning. Fenugreek seeds pack a fiber-rich punch, helping regulate gut health. Studies show fenugreek boosts beneficial gut microbes and can correct imbalances caused by unhealthy diets. How to use: Sprout fenugreek seeds and add them to salads or curries. Mint leaves contain menthol, proven effective at easing symptoms like bloating and abdominal pain related to irritable bowel syndrome (IBS). It relaxes gut muscles and relieves discomfort. How to use: Brew fresh mint leaves into soothing herbal tea after meals. Moringa leaves are nutrient-rich and beneficial for gut motility and reducing constipation. Research indicates moringa effectively improves gut bacteria balance, promoting healthier digestion. How to use: Add fresh or dried moringa leaves to soups, curries, or smoothies. Aloe vera is widely used for gut relief due to its anti-inflammatory and gentle laxative properties. Clinical studies show it can effectively alleviate constipation and IBS symptoms. How to use: Blend fresh aloe vera gel into water or juice but use sparingly to avoid laxative over-effects. These homemade fermented dairy products introduce beneficial probiotics into your gut. Regular consumption significantly improves digestive function and eases constipation symptoms, according to multiple studies. How to use: Prepare homemade yogurt or kefir and consume it daily. Fermented vegetables like sauerkraut and kimchi enhance gut flora diversity. Clinical trials confirm their role in reducing IBS symptoms, including abdominal pain and bloating, by enriching the gut microbiome with beneficial bacteria. How to use: Make sauerkraut or kimchi at home and have a serving daily as a side dish. Simple, natural and scientifically backed, these homegrown foods can dramatically improve your digestion and overall health, one bite at a time. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Mint
04-05-2025
- Health
- Mint
A guide to understanding inflammation and ways to combat it's negative effects
Do you feel fatigued frequently, have stubborn acne or joint pain? Your body is probably showing signs of inflammation. Inflammation as a trigger for various ailments have been a point of discussion among medical experts in recent years. But is inflammation something that can be avoided? And keeping the complex lifestyles we lead with erratic timings, food habits and more, are there ways we can heal from it? 'Inflammation is like a double-edged sword," says Delhi-based Asad Hussain, founder and CEO of OddsFitness, a personal fitness trainer service. 'Acute inflammation is crucial for healing," he says. According to a December 2024 paper by Harvard Health, Why All The Buzz about Inflammation — And Just How Bad Is It?, inflammation isn't necessarily bad and our body needs it. As the paper explains, it is our body's defence mechanism against an illness, injury or any other unwanted intrusion like a bacterial infection. Almost like an alarm system, it prepares our body to fight against the problem. So no, it isn't possible for you to be without inflammation. Long-term inflammation can result from unhealthy lifestyle choices such as excessive sugar, processed foods, smoking, alcohol, and lack of exercise and weight gain, says Mumbai-based Dr Manjusha Agarwal, senior consultant internal medicine, Gleneagles Hospital, Mumbai. Emphasising on the role of diet, she notes, 'Cut down on white bread, white rice, pasta, pastries, sugary drinks, fried foods, certain baked goods that used processed flour, and alcohol. High in trans fats, refined sugars, and additives like emulsifiers, these foods alter gut microbiota and trigger inflammation." Chronic stress, lack of rest and lack of exercise too can cause inflammation, she adds. According to Hussain, other factors that can trigger inflammation include air pollution, pesticides, and microplastics that generate oxidative stress. Skipping meals too can worsen inflammation, he says. Another factor that can cause/increase inflammation is, 'high intake of caffeine," says Nicole Linhares, sports nutritionist and integrated health coach. Caffeine, especially when consumed first thing in the morning or on an empty stomach—can spike cortisol levels, the body's stress hormone, which is linked to inflammatory responses, she shares. 'Cooking oils high in omega-6 fatty acids, like soybean, sunflower, and safflower oil, can also disrupt the body's balance when not paired with enough omega-3s. This imbalance is closely linked to increased inflammation," Linhares says. How does one identify if they have inflammation? Persistent fatigue, joint pain, skin issues like eczema or acne and frequent susceptibility to infections are some key signs. 'Other signs include unexplained weight gain, insulin resistance, or bloating. Elevated CRP levels or high ferritin levels in the blood can be an indicator too," Hussain informs. Being mindful of a few habits can help. Eating heavy meals close to bedtime, for instance, can interfere with digestion and sleep, both of which are essential for managing inflammation. Ideally, finish your last meal 3 to 4 hours before going to bed to allow your body time to properly digest, Linhares says. 'Eating too quickly or while stressed can disrupt gut function and trigger inflammatory responses. Taking a few deep breaths and calming your mind before meals can support better digestion and reduce stress on your system," she adds. Another hidden contributor according to Linhares is excess sodium. 'High salt intake—often from processed foods, sauces, MSG, or flavor enhancers—not only elevates inflammation but also increases the risk of high blood pressure." To reduce or mitigate inflammation, Linhares's suggestion is to 'Eat your rainbow." 'Fresh fruits, leafy greens, tomatoes, and whole grains are inflammation-fighting powerhouses. Rich in polyphenols and antioxidants like lycopene and beta-carotene, these foods help the body combat oxidative stress," she says. She also suggests adding herbs and spices to our diets. 'Turmeric, ginger, cinnamon, holy basil (tulsi), ashwagandha, and triphala are known for their anti-inflammatory properties. Herbal teas—like turmeric, cinnamon, or tulsi—can be sipped throughout the day to support balance," she says. Besides diet, reducing stress is another effective solution. 'Practicing mindfulness, yoga, or even deep breathing for ten minutes can help," says Hussain. In conclusion, while it is something one cannot eliminate entirely, a holistic approach to life – with regular exercise and avoiding processed foods, inculcating healthy sleep habits and practicing mindfulness – can help rein in inflammation's negative effects. Sumitra Nair is an independent journalist based in Kochi.
