People around the world have been using water therapy, or hydrotherapy, for centuries. The temperature of the water they use may have different benefits for health, according to Medical News Today. Taking a bath is considered hydrotherapy; depending on the nature of the bath/shower, it remains a water treatment. Gerald Ruzindana, a wellness expert from Amazon Nutrition Cabinet in Kigali, says it is possible that very many view taking a bath as a mere routine activity to clean our bodies. However, he says, a bath/shower is a hydro treatment (use of water). He explains that the concept takes advantage of our body’s ability to adapt to changes, this uses different healing agents like one would use cold, hot temperatures or vapour. There is not a lot of research on this subject, but a few texts indicate differences between hot and cold baths, and how each one benefits our body. Ruzindana notes that the type of shower one chooses might depend on age, health status, time, environment, and other circumstances. “Put in mind that one needs to consider a number of factors and alternate depending on certain circumstances,” he notes. Cold shower Cold showers are any showers with a water temperature below 70°F. Although taking a cold shower may not be a pleasant experience, it can provide certain health benefits. Sylvester Twizerimana, a psychologist in Rubavu District, says it has been acknowledged that when it comes to mental benefits, cold showers have gained a lot of popularity over recent years. He says the claimed benefits are vast and range all the way from improving the symptoms of depression, to the quality of the skin. For instance, he notes, it has been established that taking cold baths help reduce stress and anxiety. He explains that cold showers can help relieve stress and anxiety by helping to reset your nervous system. During cold showers, the body is flooded with adrenaline and put into fight or flight mode, but afterwards, leaving one in a much calmer state. He adds that when one needs to increase their alertness, a cold bath helps the body stay awake more. Ruzindana explains that when the cold spray hits your body, it causes some bit of “shock”, this shock increases oxygen intake, heart rate, and eventually, the feeling of relaxation. A cold shower, he says, is also said to increase blood circulation, making it a recommendation by health experts. As cold water hits the body and the external limbs, it constricts circulation on the surface of your body. This causes blood in your deeper tissues to circulate much faster to maintain ideal body temperature. Ruzindana further notes that a cold shower helps reduce muscle soreness after an intense workout. “Since cold water has regenerative properties, your muscles will relax and repair after a tough workout,” he says. Incredibly, studies have shown that a cold shower helps boost weight loss, some fat cells such as brown fat can generate heat by burning fat. Also, having a cold shower gives your skin and hair a healthy glow, although scientific research is limited regarding the effects cold water has on the skin and hair, circumstantial evidence, however, points to positive effects. Also, a 2014 review, for example, suggests that cold water can decrease inflammation and swelling and have pain-relieving effects. Hot bath Celestine Karangwa, a physiotherapist at TCM Technology Clinic in Remera, Kigali, says hot showers have been known to soothe and relax when exhausted. He notes that a hot shower has been established to help lower blood pressure, this is because hot water can help widen our veins and arteries, therefore, improving our blood circulation. A 2012 study explored the effects of warm water immersion on arterial stiffness, which occurs when the arteries within the body become less flexible. Arterial stiffness plays a major role in the cardiovascular condition atherosclerosis, which can lead to high blood pressure. Also, Karangwa points out that hot showers serve as natural decongestants (help relieve flu or colds symptoms) because the hot steam can help moisturise nasal passages and loosen chest congestion. He, however, notes that although taking hot showers cannot magically heal someone from flu or colds; it can definitely help one feel better. According to health enthusiasts, a hot shower also provides relief from respiratory symptoms muscle relaxations and ideal for people with sleeping difficulties. This is because a hot bath activates the parasympathetic nervous system which makes us tired and sleepy. One 2014 review of hydrotherapy notes, warm water bathing appears to improve blood flow in people with chronic heart failure. This is due to a natural widening of the blood vessels when exposed to high temperatures, Medical News Today reports. What to put into consideration Ruzindana notes that a cold shower might not be a good idea if you are already cold since the cooler temperature isn’t going to help warm you up. Also, it is not ideal for people with a low immune system since cold water tends to be tight on the immune response. “People with severe cardiovascular diseases (CVD’s) might find a hard time with cold water,” he adds. One 2018 study investigated the effects of hot water immersion on brain-derived neurotrophic factor (BDNF). BDNF is a protein that has several important functions in the brain and spinal cord, including: promoting the survival of nerve cells promoting the growth, maturation, and maintenance of nerve cells promoting learning and memory When to take hot or cold showers In the article, What are the benefits of cold and hot showers?, published by Medical News Today, doctors sometimes recommend heat or cold therapy for people with muscle or bone injuries. However, it is not yet clear whether or not a cold or hot shower has the same benefits as applying an ice or heating pad. Some people with arthritis enjoy hot showers in the morning because it helps them feel mobile. However, cold showers are beneficial for injuries accompanied by inflammation. For taking a hot shower to improve sleep, a 2019 study found that the best time to take a shower or bath was 1–2 hours before sleeping. People with eczema and other rashes should avoid hot showers altogether, as these can further dry out the skin. Potential risks Long baths or showers that are too cold or too hot could excessively lower or raise a person’s body temperature, the aforementioned article states. If a person’s body temperature drops below 89.96°F (32.2°C), a person may experience: a decreased breathing rate a drop in blood pressure heartbeat irregularities decreased consciousness If the water is too hot, people are at risk of burns and heat stroke. As long as a person avoids extreme temperatures, taking cold and hot showers can provide certain health benefits. Hydrotherapy is generally a safe strategy and does not cause dependence or any noticeable side effects.
