I talk about contrast showers for boosting immunity, lowering inflammation, mood, pain and weight loss.
Hello everyone, my name is Dr. Talia Marcheggiani, I’m a naturopathic doctor and today I’m going to talk about hot and cold contrast showers. As naturopathic doctors, one of our modalities is hydrotherapy. Hydrotherapy comes from naturopathic medicine’s roots, using hot and cold water to make changes to circulation, hormonal functioning and immune functioning. I’m going to talk about some of the science behind hot and cold contrast showers.
This is something I recommend to my patients to increase their immune activation, decrease autoimmunity, improve mood and hormonal functioning, as well as increase circulation and there’s some evidence that it might help with weight loss as well.
So, firstly, things like exercise and hot and cold therapies induce a little bit of stress. There’s two kinds of stress: distress, which is sort of that chronic, cortisol-fuelled stress that a lot of people come in with, in a state of burnout that’s causing things like inflammation, and mental-emotional illness, and autoimmune issues, and dysbiosis, and then there’s something called eustress, which is more like exercise, cold therapy: short, small bursts of stress that actually up-regulate proteins and genes in our body to combat stress. These genes are involved in DNA repair, increase antioxidant synthesis, and the antioxidants that our body makes are far more powerful than the ones that you’re going to get from food or supplements.
So, by upregulating these genes, we can protect ourselves from cancer, neurodegenerative disease, and other chronic diseases. It’s really powerful stuff, this is called a “Hormetic” response, hormesis, where small stressors mount bigger responses by the body than is needed to deal with those stressors and overall we’re better off; there’s this net beneficial effect. This is one of the proposed mechanisms for some of the antioxidants or flavonoids in green leafy vegetables. It’s not that they provide us with antioxidants, it’s that they encourage our body to make antioxidants due to the small, toxic load that they present to us. And so there’s some evidence that getting short bursts, or longer bursts of cold, very cold, will increase a hormone called norepinephrine. Norepinephrine is involved in depression and mood. Norepinephrine is a catecholamine and it increases the sympathetic nervous system, which is that fight or flight nervous system. When boosted in small amounts, it can actually elevate mood and so a lot of anti-depressant medications also induce, or inhibit the reuptake of norepinephrine. So these are called SNRIs and they include things like Venlafaxine and Cymbalta. So there’s some evidence that norepinephrine increases 2-3 times after only 20 seconds of immersion in cold water. There’s a connection between norepinephrine lowering pain and inflammation and increasing metabolism and there’s some anecdotal evidence and one study, at least, was done to show that cold immersion therapy actually decreased symptoms of depression.
There’s also these things called hot and cold shock proteins, heat shock proteins and cold shock proteins. So, for example, one is called RBM3, which is a cold shock protein, and these proteins can actually help increase longevity and they can actually help decrease incidences of neurodegenerative diseases and neurodegeneration, so something like Alzeimer’s disease or Parkinson’s disease, which can help us with health longevity, so staying healthier into our later years.
We know that inflammation is one of the drivers of the aging process. Probably the primary driver of the aging process, and one of the main factors in chronic, debilitating disease, and, especially in my focus, mental health, there’s more and more researching coming out that inflammation, low levels of inflammation in the brain, is the main cause of mental health conditions, such as depression, and anxiety, bipolar disorder, OCD, ADHD. There’s these low levels of inflammation that contribute to the symptoms of low mood and by increasing norepinephrine, through small bursts of cold and increasing those cold shock proteins, we’re actually able to combat these mental health conditions. Norepinephrine decreases inflammation by decreasing a cytokine called TNF-a that is known to increase inflammation in the body and in the brain. TNF-a can cross the blood brain barrier and it can inhibit serotonin synthesis and it can actually also increase neuro-inflammation, causing symptoms of mental health disorders.
There’s some studies that cryotherapy, for rheumatoid arthritis actually decreased pain significantly. And there’s also some studies that being in cold water, that cold shock, can actually increase the immune system activation. It’s good to increase our immune system activation if our immune cells are behaving properly. If our immune cells are attacking ourselves, then we want to decrease the immune response. But having higher levels of lymphocytes, especially cytotoxic T lympthocytes that are involved in killing cancer cells, is a very positive thing and that’s been shown to increase in people that underwent cryotherapy, or really acute, short exposure to intense cold.
There’s also an ability to lose weight when exposed to cold, over the long term. There’s a man called Ray Cronise who lost over 80 lbs by just habitually exposing himself to mildly cold temperatures. And one of the mechanisms for this weight loss is through non-shivering thermogenesis, in which the cells in the mitochondria uncouple proteins that make energy and they dedicate all the stored energy in fat to making heat. Kind of like cutting your bike chain. So instead of biking, you’re not moving forward, but you’re generating energy and you’re generating heat. And so our body will do this when it’s slightly cold that it can increase heat. Our body is always striving to maintain constant temperature, between 1 or 2 degrees. This process is regulated by norepinephrine, which rises acutely as soon as we’re exposed to just a few seconds of cold. This can be 40-50 degree water. And then I already mentioned that short, cold exposure can increase the production of antioxidants. Our mitochondria are constantly creating reactive oxygen species and reactive nitrogen species. This is just a product of normal cell metabolism. These become toxic, though and damage DNA if our body doesn’t also produce anti-oxidants to clear out those reactive oxygen species and reactive nitrogen species. The cold induces a little bit of a stress that increases our metabolism that increases the reactive oxygen and nitrogen species in our mitochondria and therefore our body is incited to up-regulate the enzymes that create those powerful anti-oxidants that I talked about that are far more powerful than the ones that you can get from food: vegetables, fruits, vitamin C supplement. A couple of these enzymes are glutathione reductase and superoxide dismutase, which are very powerful to our cells.
There’s some evidence that hot and cold therapy can increase muscle mass, can increase muscular strength and aerobic endurance. So this is great for athletes post-workout to lower inflammation and improve muscle regensis. And then, it can also increase something called mitochondrial biogenesis, which is the production, or the replication of more mitochondria in the tissues, especially the muscle tissue. So our body will increase the mitochondria content, the mitochondrial mass, in muscle tissue under certain conditions. These conditions are mainly fasting, exercise, and hot and cold shock.
So, what I’ll recommend to my patients, somebody who’s suffering from low immunity, so they’re getting frequent colds and flus, or maybe autoimmunity, or maybe just general inflammation and pain, brain fog sluggishness adrenal fatigue, that kind of sluggish lethargy from depression. So it’s more the sluggish depression, I’ll recommend hot and cold showers.
So what you do is, in your shower, either during your shower, during your regular cleaning routine, or after your shower is done, and you’ve already washed your hair and everything, you’re going to turn the water on to a reasonably hot temperature, so not so hot that it’s scalding, and you’re going to leave that hot water on for 30 seconds to 1 minute. When that’s done, you’re going to turn the shower to as cold as you can tolerate. So with my patients I often coach them to start with a lukewarm temperature before going whole hog and doing cold. And this is just to coax the body into that stress response that we want, that short, quick stress response that’s going to do all those good things: up-regulate anti-oxidant production, increase norepinephrine, decrease inflammation, increase mitochondria synthesis, burn fat. So you’re going to try and make it as cold as possible, for 20 to 30 seconds, and then you’re going to cycle back and forth at least 5 to 10 times, always end on cold, and then, when you’re done, towel off and keep warm.
There’s some evidence that doing this before bed can actually increase REM sleep and help you sleep more soundly without waking up in the middle of the night. We all know that a good sound sleep is going to set the tone for the next day and your energy for the next day. And then there’s also some evidence that doing this in the morning can increase your energy and alertness throughout the day, so it’s almost like this same practice at different times of day impacts our circadian rhythms differently and can give us more of what we want: either more profound sleep or more daytime energy.
So, that was hot and cold showers, my name is Dr. Talia Marcheggiani and you can check out my website at taliand.com or contact me at connect@taliand.com . A lot of this research came from Dr. Rhonda Patrick at foundmyfitness.com .
It had been a while since I’d truly taken a vacation. After handing in 4 case management forms (CMFs) and writing 1 exam, and endless weeks of seeing patients in clinic, putting the health of others above and beyond my own, I decided that I would hang back from my rat race of assignments, expectations and obligations and indulge in a little self-care at my favourite hydrotherapy haven, Body Blitz.
Ask any religion or ancient culture: there is nothing more detoxifying than pure, clean water to wash away our sins, whether material or metaphorical. Therefore, no spring cleaning regimen is complete without implementing the detoxifying power of water. Using hydrotherapy in a number of ways can increase the circulation and clearance of our main organs of detoxification: the skin, kidneys, colon, lymphatic system and liver. Hydrotherapy practices also encourage us to incorporate self-care and self-pampering into our daily routine. They consist of using water at varying temperatures to encourage blood flow, smooth muscle contraction and sweating. Taking a few minutes to practice some of these techniques helps calm our minds and direct our focus to the body. During times of cleansing, it’s important to remember that detoxification is not just about removing physical toxins from the body, but mental and emotional ones as well.
Here are 7 simple ways to incorporate hydrotherapy into your cleansing plan.
Castor oil is one of the best kept secrets of naturopathic medicine. Taken from the bean of the castor plant, this oil is rich in ricinoleic acid, an important active constituent that makes castor oil so special.
There’s something to be said for good company, sun and sand to bring you out of a dark, rainy slump. Last week was a particularly emotional one for me, which in part is due to my Reiki initiation, which can cause some energetic side effects, and some events happening on the home front.
Now that the chinook winds have begun to blow, allowing us to shed our black, down-filled coats to reveal our pale, doughy winter flesh, we know it’s time to shed the clutter, dust and stagnation that kept us warm and comforted during the long Winter.
The urge to dump nobby sweaters and ripped jeans into black garbage bags destined for the clothing drive, to dust out nooks and crannies of our homes as we open windows to let the warm, fresh air clear out the old and stagnant usually grips us in the Spring. The clearing away of icy cold as seedlings push their way through the once frozen soil reflects our inner desire to make room for a warmer, more active season and introduce new projects into our lives. However, it is also important to pay attention to the stagnation and build-up that has accumulated in our minds and bodies over the cold Winter months.
Detoxification is a useful practice in the Fall and Spring when the changes in weather and daily routines reflect a sense of renewal and cleansing. I personally believe that cleansing doesn’t have to involve the level of deprivation of The Master Cleanse, a liquid fast or other such “extreme” cleanses. My philosophy is that detoxification should serve the purpose of “getting us back on track” as we pay specific attention to cleaning up our personal health care routine. During this time it’s important to balance the mind, body and soul in nourishing stagnation-clearing practices in order to release excess weight, toxins and water retention that have built up over the winter. It is also important to release ourselves from the depressed mental state and lack of motivation that can accumulate as a result of prolonged mental stress over the long, isolating and often sedentary colder months.
Rather than using the phrase “detox” I prefer to use “Seasonal Self Care”. Since not all of our daily routines, bodily constitutions and personal challenges are the same, nor should our Spring cleaning regimes be. My personal routine is based on subduing Kapha dosha (which has the tendency to aggravate in the late winter and early Spring) and to focus on skin health, weight management and decreasing fatigue. It takes into account my busy schedule and the need I have for nourishment during the long days spent in class. It also takes into account my habitual need for caffeine and inability to schedule that inconvenient and painful 2-day caffeine withdrawal headache. Your personal life situation may be different. The steps I will be taking for 14 days are as follows:
1) Engaging in 60 minutes of outdoor exercise a day. Exposing myself to the Spring sun and fresh air (with its delicious Spring smell) helps increase natural vitamin D levels that decline over the Winter. Opening up windows and spending time in the Spring air allows us to breath in the fresh oxygen that we are often deprived of while spending long hours indoors during the Winter. Spring marks the light, uplifting feeling of being able to shed our winter coats, feel the air and sun on our skin and stretch out on the grass with a book, or go for a long walk in the sun. Spending time outside not only increases daily activity levels, which in and of itself increases circulation and decreases stagnation and lethargy, but also uplifts mood and motivation, which can decline during the dark and depressing, often sedentary, Winter time.
2) Incorporating daily hydrotherapy. Whether doing a steam inhalation for clearing the sinuses of Spring-time allergens, or invigorating circulation, increasing immunity and decreasing fatigue through alternate hot and cold showers, making hydrotherapy a part of a cleansing self-care regime is essential for clearing out the toxins that may have accumulated over the Winter. Hydrotherapy increases circulation, decreases water retention and helps speed detoxification. Be sure to drink an adequate amount of water, to give yourself hydro from the inside too.
3) Tonifying the liver. According to Traditional Chinese Medicine, Spring is the season of the Liver. A healthy, burden-free liver is more effective at clearing out physical toxins as well as stagnated emotional toxins, such as anger and frustration. Therefore, increasing liver function by minimizing exposure to toxins such as alcohol, caffeine and over-the-counter drugs (think Tylenol) is important. Additionally, to stimulate liver function, I plan to have a few glasses of lemon water a day (according to TCM the liver loves sour tastes) and to collect some dandelion leaves to steep in hot water for an inexpensive, liver-cleansing tea. A milk thistle supplement is another healthful addition to my daily regime to help rejuvenate liver cells and increase bile flow.
4) Silently looking inwards. One part of bodily cleansing that is often not addressed in commercial detoxification plans is the importance of spiritual detoxification or mental cleansing. During the Winter we spend most of our time inside, surrounded by work and assignments. Because the weather outside is often unpleasant, we often turn our focus to work, which can result in a build-up of mental toxins and stress, not just physical ones. Taking 5 minutes a day to focus on mental health by practicing alternate nostril breathing, sitting in silence, doing some quiet restorative yoga poses or practicing a short meditation (try Gratitude Meditation) can help to establish a connection with our mental state and spiritual health as we release our hold on old stresses and prepare to move from one busy season to the next.
5) Eating clean. Although this is often the primary focus of all commercial cleanses or detoxification programs, I don’t necessarily believe that it’s the most important factor in Spring Self-Care. Physical wellness and nutrition, while an essential component to whole body health, is still only one part of the whole picture. However, it’s important to focus on the physical body as well as the mental, emotional and spiritual aspects of health. After a long winter of craving carb-heavy comfort foods and sugar-laden goodies, it’s sometimes nice to dedicate a period of time to eating “clean.” Mentally, it sets us on back on track and unburdens the liver and digestive system. For me, this means a focus on eating fresh, whole foods and minimizing processed junk. For the next 14 days of my period of Spring Cleaning I have chosen to follow these healthy dietary recommendations.
Eat:
– At least 10 servings of fresh fruit and vegetables a day. Fruits and vegetables contain so many important vitamins, minerals and antioxidants (many of which we’re not even aware of yet) as well as glutathione, which is found in leafy greens and is important for detoxification and cell repair.
– Lean protein such as nuts, lean meats, legumes, fish, eggs and seeds. Protein helps build up tissue and ensure adequate enzymatic reactions, as well as the synthesis of essential chemicals, like hormones, in the body. It aids our metabolism and provides a sense of satiety.
– Fats from olive oil, fish, coconut oil, nut oils and butters. Quality fats increase feelings of satiety, improve lipid profiles and even decrease inflammation.
– Whole grains such as quinoa, oats or rice, which balance blood sugar levels and provide an adequate intake of fibre.
In addition, I will attempt to minimize or eliminate the intake of the following foods:
– Dairy products, which aggravate Kapha dosha and the TCM Spleen. I also have a slight dairy intolerance, which for me translates to not-so-hot cystic acne. No ice cream for me.
– Gluten-containing grains: wheat, rye and barley. These are difficult to digest and can cause inflammation, especially for those who are sensitive to gluten.
– Sugar, refined grains and processed or fried foods
– Toxins that burden the liver, such as alcohol, caffeine and over-the-counter drugs. Personally I will be limiting my caffeine intake but not eliminating it entirely.
The bottom line is that Self-Care should work for you, not you for it.
Spring Self-Care recipe suggestion: This salad was invented on a day when I had no lettuce in the fridge. It turned out to be a delicious nutrient and protein-rich lunch. Fennel helps decrease gas and intestinal bloating, carrots contain important vitamins and minerals, apples are nutrient and fibre rich and almonds and tofu provide important fats and proteins. Feel free to adapt this salad to your dietary preferences and requirements.
Carrot and Fennel Protein Salad:
Fennel, cut into bite-sized pieces
Carrot, cut into bite-size pieces
Apple or your choice, cut into pieces
A handful of raw almonds
Tofu, cut into small pieces
Creamy dressing: honey mustard, olive oil, hummus and red wine vinegar (or apple cider vinegar), mix together until smooth.
In a large container add the fruit, vegetables, tofu and nuts, cover with dressing and let all of the ingredients marinate in the fridge overnight. Before eating, give the container a good shake and enjoy!
This salad provides a least 3 servings of fruits and vegetables, depending on the size of your salad. Pair it with a smoothie, such as this one, and you have a delicious and detoxifying lunch to kick-start your Spring Self-Care.
There’s never really a good time to get sick, but I suppose the end of a vacation is as good a time as any. After all, I usually get a cold once a year, especially if I’m in school, and it usually hits at the end of a stressful period, saddling me with a stuffy vacation on the couch.
One of the best ways I’ve ever ended a hectic exam-period was by going to the female-only hydrotherapy spa; Body Blitz!
Scandinavian (Hydrotherapy) Spas involve putting the body through a series of hot and cold cycles (a sauna/warm bath followed by a roll in the snow or a plunge in a cold tub). This hot-and-cold hydrotherapy technique helps to improve circulation, which strengthens the immune system, circulates lymph and can leave your skin looking bright and invigorated, even in the dull of winter. Here’s how to create a Scandinavian Spa at home, in your shower.
Alternate Hot and Cold Showers:
Alternate showers increase circulation, boost energy, help the body detoxify by moving lymph and strengthen the immune system, preventing unwanted colds and flu during the winter months. Here’s how to do them at home:
Start with your normal shower routine at your preferred temperature, the shower should be comfortably warm.
Turn your shower dial to Hot (98-104 degrees Fahrenheit). The temperature should be hot enough but still tolerable. Part of your skin may turn red. Stay under the hot water for 1-2 minutes, making sure all parts of body are exposed to the water, especially your hea
Now turn your shower dial to Cold (55-65 degrees Fahrenheit). The temperature should feel tolerable but fairly cold and uncomfortable. Stay under the cold water for 30 seconds.
Repeat the hot and cold cycle 3 to 8 times.
Always finish with a cold water cycle.
At the end of the shower, towel dry and keep warm to avoid chill.
This technique may feel uncomfortable at first, but after a few cycles, you begin to welcome the cold water’s revitalizing feel and the practice becomes as natural as having a shower the regular way.
*This article is not meant to diagnose, treat or prevent illness or disease. Please visit your naturopathic doctor for your individualized hydrotherapy treatment and to learn other ways to prevent and treat cold and flu.
