Contrast Bath Hydrotherapy Therapy Guide
Have you ever heard of a contrast shower?
That's when you change your water temperature from hot to cold in a repeated pattern as you take a shower. It can also be called contrast water hydrotherapy. Hydrotherapy in general has been used to centuries to improve health and treat diseases
1. There are multiple types of hydrotherapy which include being exposed to water of different temperatures, including ice and steam, and even doing exercises in water.
Hydrotherapy in general can benefit almost every part of our body including:
- The cardiovascular system - exposure to cold water increases blood flow, while exposure to heat, like through sauna, can normalize blood fat2,3.
- The lungs - hot water exposure can help increase oxygen transport, and cold water can help prevent disease4,5.
- The brain and nervous system - hydrotherapy can decrease fatigue and improve depressive symptoms6,7.
- Your immunity - hydrotherapy can increase immune cells and their activity, especially if you expose your body to cold water daily or over a long period of time8,9.
Contrast showers for wellbeing and health
Contrast showers can help combat fatigue and promote a feeling of refreshment 10 . This can be a great way to boost your energy when you're feeling tired or low.
Additionally, cold exposure can be beneficial for weight loss. We have two types of fat: white adipose tissue, used for energy storage, and brown adipose tissue. Brown adipose tissue helps regulate body temperature and becomes active when we shiver 11 . When exposed to cold, brown adipose tissue increases its metabolism, helping us maintain temperature while burning stored fats (triglycerides) 12 . Therefore, the cold component of a contrast shower can potentially enhance fat burning by activating brown adipose tissue.
For those concerned with mental health and mood, the cold aspect of contrast showers offers multiple benefits. Cold water exposure has been suggested to improve low mood over time, leading to increased feelings of energy, optimism, and even better work performance 13 . It may also boost enthusiasm and self-esteem 14 .
If you're struggling with your mood, ensure you're getting enough vitamin D and omega-3 fatty acids, which play a role in mood regulation. Vitamin D helps regulate serotonin and melatonin, neurotransmitters that influence mood and sleep 15 . Maxler Vitamin D tabs offer a convenient way to get your daily dose.
Omega-3s also help regulate neurotransmitters and may reduce inflammation, which can contribute to improved mood 16 .
Contrast showers for athletes
Hydrotherapy is gaining popularity as a recovery method for athletes, and contrast showers, involving alternating immersion in hot and cold water, offer a convenient way to achieve this. It can enhance recovery by improving subsequent performance, reducing the perception of tiredness and soreness, and even decreasing edema (swelling) 17 .
Contrast water therapy can be beneficial for athletes with intense training schedules who need to recover quickly, as it helps reduce fatigue and restore performance levels 18 .
For those experiencing Delayed Onset Muscle Soreness (DOMS), contrast showers can be helpful. They aid in recovery and restore performance more effectively than passive recovery methods 19 . This occurs because contrast showers alter blood flow: cold water constricts blood vessels, while hot water relaxes them, promoting circulation and the clearance of lactate, a contributor to muscle fatigue 20 .
If you experience DOMS, consider combining contrast showers with other recovery strategies, such as supplements and nutrition. Curcumin supplements, for instance, may help reduce pain and inflammation after workouts 21 .
Maxler Turmeric Curcumin with BioPerine is an effective vegan capsule containing 1350mg of curcumin and BioPerine, an extract from black pepper. BioPerine enhances curcumin absorption, leading to a more potent supplement.
How do I get started?
Taking a contrast shower is simple. Begin with a warm or hot shower for about 5 minutes. Then, switch the water to a cold setting for one minute. Alternate between warm and cold water, repeating this cycle up to five times.
Always finish your shower with cold water. A greater temperature difference can enhance the shower's effects. Don't be discouraged if you need more time to tolerate the cold water; you can gradually increase the duration. Pairing your shower with upbeat music can also help you brave the cold!
