MONTH 2
Cold therapy
YOUR CHALLENGE
Take a cold shower for 90 seconds every day
"Cold is a stress factor, so if you are able to expose yourself to the cold and control your body's reaction to it, you will be able to control stress better."
Wim Hoff, bestselling author, motivational speaker and extreme athlete (57 meter dive under ice, 44 min in ice)
THEREFORE TAKE A COLD SHOWER
Hormesis: What doesn't kill us makes us stronger
Activating hormesis through cold therapy, such as cold showers, has a number of health benefits for our body and also our longevity. Hormesis is based on the principle that mild stressors such as cold stimulate the body to become more resilient. For example, it boosts our immune system, our resilience and our blood circulation, while reducing inflammation in the body.
CHALLENGE
We invite you to take a cold shower every morning. It takes a little effort, but you can do it. Proceed as follows
- If you are very sensitive to cold, we recommend that you start with a lukewarm water temperature and then reduce it continuously until you reach the coldest level.
- The aim is to last 90 seconds under the cold shower. It's best to choose a motivating song that awakens your inner warrior!
- Don't forget to take your supplements from epigenics® every day. By the way, these do not break your fast, so you can take them with water every morning as usual.
Health benefits of cold showers
Ice baths and cold showers can offer a variety of health benefits. Cold showers are a hormetic trigger. Hormesis is a biological concept that describes how mild or moderate stress has a beneficial effect on the body. When exposed to cold, the body initially responds with a stress signal, but with regular use, this leads to an adaptation and strengthening of various body systems. Here are some examples.
A regular cold shower strengthens your immune system and reduces the risk of colds. (Cleveland Clinic)
In addition, cold showers may alleviate symptoms of depression. In one study, participants who took daily cold showers reported a reduction in symptoms of depression. There is also evidence that cold water can improve mood and reduce anxiety.
Another benefit is the improvement in blood circulation. Cold water stresses the body, which works hard to maintain its core temperature, which increases blood circulation. This can be particularly beneficial for people with high blood pressure or diabetes
Cold showers can also boost metabolism as your body expends energy to keep warm in the cold, resulting in a small calorie expenditure.
Cold therapy can also reduce inflammation and prevent muscle pain. Cold temperatures cause blood vessels to contract and blood to flow to the most vital organs. As it warms up again, the blood vessels expand and the oxygen- and nutrient-rich blood returns to your tissues, which removes inflammation. (UCLA Health).
In summary, ice baths and cold showers offer a range of health benefits, from improved immunity and mood to improved circulation and metabolism. The important thing is to listen to your own body and not overdo it. If you have certain pre-existing conditions such as cardiovascular disease, it is also advisable to consult your doctor before use.
(1) Start slowly: Start with a warm shower and gradually reduce the temperature until the water is cold.
(2) Short duration: Start with a short cold exposure and gradually increase the duration. Aim for 90 seconds.
(3) Control breathing: Focus on deep, calm breaths to cope with the cold shock.
(4) Prepare mentally: Mentally prepare yourself for the cold shower and remind yourself of the health benefits.
(5) Warm up after the shower: Dry off quickly and dress warmly to warm the body after the cold shower.
Improve skin health: Cold showers improve circulation and reduce inflammation, which has a positive effect on skin health. Ingredients such as collagen, hyaluronic acid in Kollagen Plus and niacinamide in Zell Boost can complement these effects by further supporting skin elasticity and hydration.
Muscle recovery: Cold showers can reduce muscle soreness after training. Combining this with supplements containing anti-inflammatory and regenerative ingredients such as vitamin C (contained in Kollagen Plus ) or alpha-ketoglutarate (contained in Zell Boost ) could further support muscle recovery.
Immune system: Zell Boost contains vitamin D3 and vitamin B12, which support the immune system. This additionally supports the stimulation of the immune system, which also occurs during cold showers.
Further resources on the topic of cold showers
Video on the topic Cold showers
Blog article on the topic Cold showers
PLOS ONE: The Effect of Cold Showering on Health and Work: A Randomized Controlled Trial
Medical Hypotheses: Adapted cold shower as a potential treatment for depression
British Journal of Sports Medicine: What is the biochemical and physiological rationale for using cold-water immersion in sports recovery? A systematic review
The health-promoting practices outlined here are based on scientific findings. However, every person is different. If you feel uncomfortable with any of the challenges, you are free to skip them at any time. If you have any questions about your personal health, we recommend that you contact your doctor.
GEHIRNGESUNDHEIT
3rd month: Sleep
While we sleep, our brain is freed from proteins and waste products that accumulate during the day, which mainly happens during deep sleep. During the REM sleep phase, your memory is formed and consolidated. Only if we sleep long enough do we give our body the opportunity to circulate through both sleep phases several times. Take advantage of the latest scientific findings for optimal sleep hygiene.
