Here’s What Taking a Cold Shower Does to Your Body, According to Experts

You already know the purported benefits of ice baths. Studies have shown that they’re one of the most effective ways to reduce delayed onset muscle soreness, perceived fatigue, muscle damage, and inflammation after physical exercise compared to active recovery, massage, and compression garments, according to a 2018 meta-analysis of 99 studies looked at the effectiveness of recovery methods.

But let’s be real: It’s a total chore to fill your tub up with bags of ice—even if there’s nowhere else you’d rather sit after an especially sweaty, humid summer workout. What’s the next best thing? An ice cold shower seems obvious, but are there any benefits of cold showers?

While it’s not quite the same as immersing yourself in icy water (and you won’t get the same intended effect), even a few minutes under that cold water can affect how you perform and recover. Here’s the deal. 

What a Cold Shower Does to Your Body

First thing’s first: A cold shower pre-workout could do wonders for you, especially when you’re, for example, running in the heat. “You feel better, but your body temperature would also be a little bit lower to start the run,” which affects how high it might rise during the run, says Doug Casa, Ph.D., Chief Executive Officer of The Korey Stringer Institute, which provides research on exertional heat stroke prevention. “There’s no question that your performance could be better, and that you’ll be safer.”

But you’re more likely to crave that cold water post-workout, when it can provide relief for soreness and inflammation and give almost every system in your body a boost, a recent review of the science in The North American Journal of Medical Sciences found. “Jumping in a cold shower immediately after exercise is a great idea, because the faster you get your body temperature down after activity, the better you’re going to recover,” Casa says.

That’s because when you exercise in the heat, your blood is being shared by the skin, the muscles, and the heart: “the heart to maintain your cardiac output, your muscles so you can do the darn exercise, and your skin so that you can cool yourself,” explains Casa. “When you take out one of those factors by using water to cool your skin, your body can send blood back to important areas like your stomach and your intestines, so you can handle hydration and nutrients better. Then your fatigue will be less later on in the day or the next day.”

That exposure to cold water also causes vasoconstriction, which is when your blood vessels become more narrow and, along with the heart, need to work harder to continue moving blood flow, says Aaron Drogoszewski, co-owner of ReCOVER studio in New York City and a NASM-certified personal trainer. “This increased demand strengthens the heart and blood vessels, translating to improved circulation longer term,” he explains. “Improved circulation benefits overall health, performance, and recovery by helping to deliver key nutrients and energy to muscles and organs while simultaneously removing exercise-related metabolic waste products such as lactic acid more efficiently.” 

What a Cold Shower Does to Your Brain

What doesn’t kill you makes you stronger, right? Well, there’s actually a scientific name for that: hormesis, which is basically a biological phenomenon whereby a positive effect results from exposure to low doses of something that is otherwise negative at higher doses. “Low-dose controlled stressors such as oxygen restriction, intermittent fasting, and cold water exposure are all utilized to stimulate the hormetic response,” says Drogoszewski. “Hormones and neurotransmitters kick into high gear during these exposures, leading to an increase in physiological and mental resilience.”

Taking a cold shower for up to five minutes, two to three times per week, has also been shown to help relieve symptoms of depression, according to research published in the journal Medical Hypotheses. “That cold water exposure helps to decrease cortisol levels and increase the levels of the feel-good neurotransmitter serotonin,” says Drogoszewski. Even better: The adrenaline rush you get from immersing yourself in cold water creates a rush of norepinephrine, he adds, which helps to increase energy, focus, and performance outcomes.

Any time you can force yourself to withstand a physically uncomfortable situation (one that doesn’t threaten your safety, obviously), it forces you to toughen up. “If you can suck it up and stand in a cold shower, it makes you think, what other uncomfortable situations can you push through?” says Drogoszewski. “Those last reps in your strength workout? The final kick of a marathon?” Developing your mental strength is just as important as building physical strength, and this could be one of the easiest ways to do it.

So How Cold Does It Really Need to Be? 

Everyone’s definition of what’s cold is different—especially when you’re all fired up after a hard workout. “If your body temperature is 103° or 105° after a summer run, standing in 34° water is going to be a horrible experience,” says Casa. “Sixty degrees, though, is still really cold—but might feel refreshing.” So there’s no right answer as to how cold exactly your shower should be. “Generally, the colder the water the better, and the longer you can stand it the better,” he adds.

The best practice is to start slow and build up to longer exposures, says Drogoszewski. “The goal is to engage in the practice long-term, so if it’s absolutely miserable, the likelihood of sticking with it is pretty slim. I now do five to 10 minutes straight every morning, but I started with 30 seconds of cold at the end of my shower then built up from there.”

What you don’t want to do is turn the faucet so far to the cold side that you end up shivering—and using more energy—under the spray. “I would not want to induce a shivering response in someone after they just exercised in the heat,” says Casa. “You have enough stress your body’s dealing with already.” And in the dog days of summer? A nice, cold shower might be the actual cool down your workout needs.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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Skipping Breakfast Linked to Higher Risk of Heart Disease

Breakfast, lunch, and dinner are all important meals to keep our bodies nourished and energized throughout the day but one meal has long been enjoying a reputation as ‘the most important meal of the day.' Yes, we’re talking about breakfast. Ever since childhood, we are warned not to skip breakfast, and this notion is rooted in truth. Repeatedly skipping breakfast has been found to slow down metabolism, increase cortisol levels, and cause difficulty in concentration.

A recent meta-analysis - a statistical analysis that combines the results of multiple scientific studies - published in the Journal Clinical Nutrition further solidified the importance of breakfast, when it revealed a clear correlation between skipping breakfast and heart disease. After analyzing more than 221,730 participants, the researchers found that passing on breakfast elevated the risk of cardiovascular disease by 22 percent.

These results confirm the findings of a similar meta-analysis conducted in 2019. The previous study, which was published in the Journal of Cardiovascular Development and Disease analyzed the data of four different studies from the US and Japan and found that those who regularly skipped breakfast were 21 percent more likely to experience cardiovascular disease than participants who regularly ate breakfast. 

 

Moreover, people who skip breakfast were also shown to be more likely to die from heart-related issues and a heart attack in particular. Another study from the same year looked at the eating habits of 113 heart attack patients and found that those who tended to skip breakfast and eat dinner near bedtime were four to five times more likely to die, suffer another heart attack, or experience angina within 30 days after being discharged from the hospital.

Why does breakfast have such a drastic effect on our heart health? 

The word breakfast literally means breaking the fasting period of the prior night. When we don’t eat breakfast, we prolong that period, and later when we do eat we tend to “feast” on heavier, higher-calorie meals to ‘make up' for it. It’s been proven that eating large portions of food in long intervals can result in high cholesterol and elevated blood pressure and blood sugar, compared with nibbling smaller meals more often. Unfortunately, all three of these complications are risk factors for heart disease. They are caused by the extra strain on the body during the few times a person does eat, according to Eric Rimm, associate professor of nutrition at Harvard School of Public Health. 

 

The type of food that a person consumes during breakfast might also be a factor. Typically, the morning is when most people tend to eat a healthy meal. "By skipping a meal that usually features fiber or fruit or yogurt, you're missing out on an occasion where people can get healthy nutrients," said Rimm.

Given the heart health risk, and the other health benefits breakfast offers, it’s clear that it is an essential meal, and most people are aware of that. A survey conducted in 2009 found that 93 percent of Americans agree that breakfast is the most important meal of the day. However, there is an apparent gap between people’s beliefs and their actions. A 2019 survey found that the average American eats breakfast only three times a week, while 13 percent of the participants said they rarely, if ever, eat breakfast. 

 

Given all this information, we urge you to make eating breakfast a habit, if it isn’t already one.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
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What Happens To Your Body When You Walk Barefoot

Were you the child that loved to run around barefoot? Did you laugh at that funny, cold, squishy feeling when you twisted and turned your toes in the mud? Did you love the feel of the soft dewiness of morning grass? If you smile inside at the memories of being barefoot as a kid, you probably still enjoy it to this day because of how freeing it feels.

For centuries, there have been stories about the benefits of walking “connected to the Earth” or “Earthing,” as it is now called. The idea is that the closer you are to the Earth, the more of Earth’s energy you could pick up through your feet.

It sounds a bit ridiculous initially. After all, haven’t we also heard warnings about running around barefoot? We are told to make sure our feet are dry after stepping out of the shower because of the possibility of getting foot fungus. We hear that we could be walking on parasites and bacteria or skin-penetrating bugs if we walk in the dirt. Finally, we are cautioned about potential shards of glass, nails, or other sharp elements we could step on.

Despite all of the proposed dangers, it turns out there are benefits to walking barefoot, or Earthing, for your overall health. Below, read about what scientists have discovered happens to your body when you walk barefoot.

THE DISCOVERY OF EARTH’S ENERGY
There has been increasing evidence that we and other forms of nature have an energy field around us. Scientists are still discovering what things have positive and negative effects on our energy fields. For example, you might have heard that speaking positively around a plant increases its growth and hardiness. What about our planet Earth?

Earth has its own energy field, or frequency. In 1952, W.O. Shumann, German physicist and professor at the University of Munich, began trying to prove that the Earth had a frequency. He based his hypotheses on the fact that when a sphere lies within another sphere, an electrical tension exists. Since the Earth is a negatively charged sphere located within a positively charged ionosphere, the tension between the two should create a charge. After doing some calculations, he found the frequency was 10hz.

In 1954, Shumann partnered with another scientist, Herbert Konig. Together, they recalculated it to be 7.83 Hz. It is now a scientifically accepted fact known as the Schumann Resonance.

“The Earth’s surface possesses a limitless and continuously renewed supply of free or mobile electrons. The surface of the planet is electrically conductive (except in limited ultra-dry areas such as deserts), and its negative potential is maintained (i.e., its electron supply replenished) by the global atmospheric electrical circuit.”

WHAT IS “EARTHING” OR GROUNDING?
“Earthing (also known as grounding) refers to contact with the Earth’s surface electrons by walking barefoot outside or sitting, working, or sleeping indoors connected to conductive systems, some of them patented, that transfer the energy from the ground into the body.”

SPECIFIC OUTCOMES OF TESTING
There are increasing studies that support and prove that Earth’s electrons can create a variety of health benefits on a therapeutic level. These include reducing pain, improving sleep, thinning blood, reducing inflammation, minimizing stress and cortisol levels, improved healing of muscle soreness, and improving parasympathetic systems (blood flow, respiration, oxygenation of the blood, pulse rate).

In the studies, the subjects were either instructed to walk barefoot outdoors or were connected to grounded conductive devices. The majority of the subjects reported major improvements in parasympathetic responses in as little as 30 minutes, and positive results involving inflammation, stress reduction, cortisol levels, etc., in a few weeks’ time.

In addition to these studies, there have been other studies related to osteoporosis, glucose regulation, and thyroid responses. K. Sokal and P. Sokal, cardiologist and neurosurgeon of a medical staff in Poland, did a series of studies utilizing a copper conductor in contact with the Earth and found that this could affect physiological responses.

HERE ARE THEIR FINDINGS:
  OSTEOPOROSIS:
Double-blind experiments were performed on groups of 12-84 subjects who all maintained a similar diet, exercise routine, and fluid intake during the trial period. The doctors then used a copper plate attached to the leg with a conductive wire attached to a grounding rod outside. In one night of sleep, they reported major changes in the concentration of minerals and electrolytes in the blood. There was also a major reduction of calcium and phosphorus excreted in urine tests and blood tests. A loss of calcium and phosphorous are contributing factors to osteoporosis. This test shows that in one night of grounding sleep, those markers can be reduced.

DIABETES MELLITUS:
Earthing was done through rest and outdoor activity for 72 hours for patients who had non-insulin-dependent diabetes mellitus. They had taken an anti-diabetic drug for 6 months but still lacked glycemic control despite a diet and exercise plan. They showed a decreased fasting glucose after the 72 hours.

THYROID DISEASE:
Patients on thyroid medication reported symptoms related to hyperthyroidism after doing earthing. This generally would not occur without a decrease in medication. After just one night, other subjects not diagnosed with any thyroid issues started showing a decrease in free tri-iodothyronine and an increase in free thyroxin and thyroid stimulating hormone. These tests, though inconclusive, show that earthing can affect our hepatic, hypothalamus, and pituitary interplay with the thyroid system.
Sokal and P. Sokal performed other tests related to stimulating the immune response and increasing blood viscosity, which are issues for diabetics and those who develop cardiovascular disease. While these tests indicate positive results on multiple systems in our bodies, the results are still tentative. Scientists will need to do more testing on a larger number of subjects before it can be completely verified. If the simple act of going for a walk in the grass, at the beach, or in the dirt could help improve your health or prevent health problems, it would well be worth it!

OTHER BENEFITS OF EARTHING
 A foot and ankle specialist and surgeon, sheds some light on how Earthing improves the physical health of your feet:
Better control of your foot position as it lands on the ground.
Improves balance.
Improves body awareness in relation to the surroundings. This is one of the reasons it is recommended that toddlers don’t wear shoes when first walking.
By improving foot mechanics, it also helps in keeping your knees, hips, and the core in proper alignment and movement.
Prevents your foot and ankle joints from exaggerated movements and range of motion which also allows for proper strength and stability in the muscles and ligaments in your ankle and legs.
Decreases issues from shoes which don’t fit properly (i.e. bunions, hammer toes).
Increases leg strength, which helps improve lower back strength.

WITH ALL OF THESE BENEFITS, YOU HAVE TO KEEP IN MIND THESE TIPS WHEN EARTHING AS WELL:
If you are not accustomed to walking barefoot, then your foot strength may be compromised and susceptible to damage. Here are recommendations to ease into earthing:
Do it in short increments at first to build up strength.
Build up your balance through ankle exercises
Start by using a minimalist shoe
Try exercises like yoga or pilates which require your feet to be bare

Try it indoors first
Be mindful of the terrain. Rocky areas can cut your feet, certain areas can have broken glass or nails, and wet areas could cause you to slip. Also, certain surfaces do not provide grounding benefits: asphalt, wood, rubber, plastic, vinyl, tar, or tarmac. Sand, grass, soil, concrete, or ceramic tile does provide grounding. Basically, any natural surface provides benefits.
Make sure to thoroughly wash your feet afterward as you can be exposed to a multitude of bacteria.
If you are diabetic, it is crucial to take extra precautions.
Be sure the ground is level and clear of potential objects which can puncture or cut your feet.
Wear a minimalist shoe, such as those that don’t have synthetic rubber soles, which can still allow for contact with the ground while protecting your feet.
Make sure you wash, inspect thoroughly, and moisturize your feet afterward.

CLOSING THOUGHTS
Earthing, or walking barefoot, may be another way to improve our health while staying connected to the nature around us. Preliminary studies have been able to explain what happens to your body when you walk barefoot, and the results have been positive. While there needs to be further studies done before any doctor is going to be “prescribing” earthing as a treatment, earthing is free. You don’t need to wait for a doctor to tell you to try it on your own. Besides, it feels good too!

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement    

SOURCE: https://www.powerofpositivity.com/scientists-explain-what-happens-to-your-body-when-you-walk-barefoot/