Latest news with #coldwatertherapy
The Guardian
12-07-2025
- Health
- The Guardian
From boosting your immunity to feeling Zen: why you should embrace a cold shower
The ripple effect of 'cold water therapy' has spread far and wide – from the icy garden tubs on your social media feed to the friends telling you about their refreshing sea swims. But, guess what? Harnessing the wellness perks of chilly dips – which we'll get to in a moment – can be a seamless part of your daily routine, accessed at the simple blast of a shower head. Indeed, 'cold shower therapy' is poised to make a big splash in the UK's bathrooms this summer. However, before you muse that this is what you already inadvertently 'enjoy' while waiting for the water to heat up as part of your regular start to the day or wind-down at night, the Mira Activate with ColdBoost proves there's much more to it. As part of the UK's first guided cold water experience digital shower, you can plunge into the science-backed benefits from the comfort of your own bathroom. While Mira's setup may seem like something from the future – with a sleek display showing everything from live temperature to flow rate – what's now known as cold water therapy can, in fact, be traced to ancient Greece. Back then, according to research, Hippocrates explored the use of cold water for boosting energy and increasing strength. In the present, being immersed in breathtaking water temperatures is more popular than ever – let's dive into why … Want to lift your spirits in the coming months? Earlier this year, a review by the University of South Australia of 11 studies exploring the health impact of cold water immersion concluded that it could reduce stress levels for up to 12 hours afterwards. And fortunately, with Mira's ColdBoost 'experiences' ranging from just one to three minutes, you can easily find the time in your schedule, and then enjoy the long-lasting mental positives. Better still, the temperature gradually rises before the shower automatically turns off, so you aren't shivering your way into your towel. You're also likely to register the positive effects far sooner than you think. A 2022 study published in the journal Current Psychology discovered that participants who took cold showers for up to one minute every day reported feeling more Zen after just two weeks. It is thought the mood-boosting benefits come from an increase in feelgood neurotransmitters, such as dopamine, which are triggered by the chill. There's also evidence that cold water therapy can help boost immunity. A 2016 study took a group of participants who had never included it as part of their routine before and tasked them with showering at plummeting temperatures for 30 consecutive days. The finding that froze researchers in their tracks was a 29% decline in the amount of time absent from work due to sickness. Another study, from last year, suggested that the cold may enhance immunity by increasing the production of antibodies and inducing clever 'physiological adaptations' that prime the immune response. Now, both papers saw participants shower in the cold for 30, 60 or 90 seconds – and it seems structure and routine is key when it comes to absorbing the perks. Mira's ColdBoost feature allows you to time your own experience down to the second, with a clock on the in-shower digital display counting you down encouragingly. It's important to note that those with certain health conditions – such as cardiovascular issues or circulatory problems – should get the go-ahead from a doctor first, and that same goes if you're pregnant. Science has long agreed that a steamy shower shortly before lights out can help you nod off – with research showing that it aids the natural temperature regulation process that helps the body wind down in preparation to snooze. However, there's evidence that exposure to cold water earlier in the day – when it is likely to perk you up – may actually be conducive to sleep quality at night, with Mira's ColdBoost there exactly when you need it. In one study, a group of runners with cold water exposure clocked more slow-wave sleep – the deepest sleep stage, which is vital for mental and physical recovery overnight – in the first three hours of shut-eye. They also stirred less throughout the night. Similarly, other research looking at swimmers found that just five minutes of chilly immersion was all it took to wake up feeling more refreshed. It is thought this is because cold water activates the parasympathetic nervous system – also known as the 'rest and digest' system – which relaxes the body. Sounds dreamy. You probably know that cold water therapy has long been utilised by athletes as an effective recovery tool. Indeed, research from 2022 confirmed its positive effects, particularly after high-intensity exercise or endurance training. However, while ice baths may have been traditionally used after workouts to soothe sore muscles, for the rest of us there is evidence that showers trump baths for being more cost-efficient and environmentally friendly – and are easier to fit in post cool-down. Although, take note of a study published this year warning against plunging into cold water too soon after exercise on account of blood flow and amino acid delivery to muscles. The latest advice is to wait a few hours after unlacing your trainers, at which point you can conveniently select one of Mira's ColdBoost presets via voice, app or digital display. Each of the four levels includes a different temperature drop and duration – ranging from beginner-friendly to advanced immersion – so you can safely explore a cold blast at your own pace. Now, that's cool. Upgrade your everyday with Mira Activate with ColdBoost™ – the UK's first guided cold water experience digital shower
BBC News
25-06-2025
- Health
- BBC News
Coventry researchers find ice baths make dippers eat more
Ice baths and plunges into cold lakes and rivers could make aficionados eat more, university researchers have Coventry University team believes appetite is affected by something called the "after-drop", where people's core body temperature continues falling even after they of the brain which sense changes in body temperature and energy levels may cause bathers to crave more food as a natural response, they David Broom said the findings conflicted with popular thinking that icy dips could help with weight loss. Cold water swimming and ice baths have exploded in popularity in recent years, with proponents arguing their benefits for a range of phenomena, from burning extra calories, to improved mental health. Prof Bloom led tests on their impact on appetite and food intake, along with PhD student Marie Grigg from Coventry University's Research Centre for Physical Activity, Sport and Exercise study involved 10 men and five women, who were all healthy and active, spending 30 minutes submerged in cold water, warm water, or sitting in a room at 26C, in tests carried out over several researchers found those in the cold water - kept at a temperature of 16C - ate about 240 extra calories afterwards compared to those in 35C water or at room temperature."Ice baths and cold dips have become really popular; with many people hoping they'll help with weight loss," Prof Bloom said."Interestingly, people didn't say they felt hungrier during or after the cold water - they just ate more."Ms Grigg said more research was needed on the after-drop effect to determine whether repeated cold-water dunks could lead to long-term weight gain."Our findings show it is important to put strategies in place to avoid over-eating after cold water immersion," she added. Follow BBC Coventry & Warwickshire on BBC Sounds, Facebook, X and Instagram.
Daily Mail
10-06-2025
- Health
- Daily Mail
How to flatten your belly FAST: The 60-second shower trick that can shred fat from your stomach
What if I told you there's a 60-second ritual that can help flatten your belly, boost your mood, and rewire your brain for resilience - all before you've had your first sip of coffee? No, it's not a superfood smoothie or a $500 gadget. It's sitting right there in your bathroom. It's your shower. More specifically, the cold tap. This simple yet powerful biohack - known as cold water therapy - is one of my absolute favourites. It's free, accessible, and surprisingly effective. I talk about it in my new book Biohack Me, where I break down how we can reset our nervous system, upgrade our biology, and reverse chronic symptoms with small, intentional changes. And trust me, I've lived it. After years battling burnout, postnatal depression, and eventually a full-blown health crisis caused by toxic mould exposure, I discovered the power of cold exposure for my mental and physical health. Cold showers became a cornerstone of my recovery - and now a daily ritual I wouldn't skip for the world. Why it works (and what the science says) Cold exposure has been used for centuries to promote healing and resilience, and modern research is finally catching up. It's been shown to: - Activate brown fat, which helps burn calories and regulate body temperature - Reduce inflammation (a major contributor to ageing and chronic disease) - Trigger a 250 per cent spike in dopamine - the feel-good, focus-enhancing brain chemical - Lower cortisol, your stress hormone, and promote a calm, steady mood - Boost immunity by stimulating your lymphatic system In short, cold water gives your system a jolt in the best possible way. It wakes you up, both mentally and metabolically. It also trains your nervous system to tolerate stress better. That's why it's so powerful for people dealing with anxiety or burnout. It teaches your body how to recover fast and stay regulated. Take the cold shower challenge Now, before you panic and start picturing ice baths à la Wim Hof, let me make this clear: you don't have to go full polar bear to reap the benefits. I recommend starting with what I call the cold shower challenge - a gentle, no-BS intro for everyday people who want to feel better, fast. Here's how to do it: Start slow – At the end of your regular warm shower, switch the water to cold for just 30 seconds. Focus on deep breathing. You'll gasp and maybe scream a bit. Totally normal. Level up – After three to five days, extend to 60 seconds. You'll be surprised how quickly your body adapts. Go fully in (if you're game) – Eventually, try a full cold shower from start to finish. Morning is ideal, it'll leave you buzzing with energy. Bonus tip: Pair it with early sunlight exposure for a natural cortisol rhythm boost and enhanced mood throughout the day. That's the kind of biohacking stack I love - simple, powerful, and totally free. A biohack for your body and your mind Beyond the waistline wins and dopamine rush, there's something deeper at play with cold exposure. It's about choosing discomfort in a world obsessed with convenience. When you step into cold water on purpose, you're signalling to your body and brain 'I'm in control'. That mindset shift - of facing discomfort head-on - spills into other areas of your life. You show up differently. Stronger. Calmer. More grounded. So, if you're looking for a no-fuss, high-impact way to boost your health, start here. One cold minute. Every day. That's it. You don't need to overhaul your life overnight. You don't need a six-week plan or a pantry full of powders. You need a bit of grit. A willingness to get uncomfortable. And a commitment to show up for yourself - even just for 60 seconds. I dare you to take the cold shower challenge this week. You'll thank me later (once your goosebumps settle).
