Does a contrast shower really improve health and who should be cautious

Contrast showers have remained one of the most popular methods of hardening for many years. Some use them for a morning energy boost, while others use them for relaxation after a hard day. Otto Stoyka, Candidate of Medical Sciences, doctor at the Kyiv City Center for Disease Control and Prevention of the Ministry of Health of Ukraine, and public health expert, explained specifically for UNN how such a procedure affects the body and whether it truly helps strengthen health.

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According to the doctor, the main effect of a contrast shower is related to the reaction of the blood vessels and the nervous system to temperature changes. Moreover, compared to dousing with ice water, it acts much more gently.

"A contrast shower can be seen as a kind of vascular training, but it is quite light compared to dousing with cold water or immersing in an ice bath. When a person alternates hot and cold water, the body does not have time to experience severe cold shock. At the same time, adaptation of both the vascular and nervous systems occurs. That is why after the procedure, people often feel alert and a surge of energy,"

According to the doctor, the reaction to a contrast shower largely depends on a person's individual characteristics, and health status, fatigue levels, and even the time of day play an important role. That is why there is no universal scheme for such a procedure.

"If cold water temperatures prevail, the person more often feels alert. If there is more hot water, the opposite effect is possible—relaxation and even drowsiness. In addition, the timing of the shower matters: after a workout, before bed, or immediately after waking up. In different situations, the sensations can differ significantly,"

One of the main advantages of a contrast shower is considered to be its ability to help the body adapt to changes in the external environment. At the same time, Otto Stoyka advises not to turn the procedure into an ordeal. It is worth starting gradually and always listening to your own sensations.

"A person can gradually increase the temperature difference or the duration of cold exposure. But the procedures themselves should not be long; a few minutes is quite enough. This is not a case where more means better. The most important things are comfort and the gradual adaptation of the body,"

Otto Stoyka also drew attention to the fact that excessive enthusiasm for water procedures can have negative consequences. Especially if a person frequently uses hot water and shower gels, as this can affect the skin's natural protective barrier.

"Today, scientists are increasingly saying that washing too often dries out the skin. Hot water and detergents wash away the natural lipid layer that performs a protective function. Therefore, even in matters of hygiene, it is important to avoid extremes. Everything should be done without excessive fanaticism,"

Separately, the expert commented on the common belief that a contrast shower supposedly significantly boosts immunity. According to him, science has not yet confirmed a direct effect on the immune system; however, he emphasized that the procedure can still have a positive effect on the general state of the body.

"Immunity is a very complex system that works according to its own mechanisms. Therefore, it cannot be said that a contrast shower directly increases immunity. But it trains the body's adaptation mechanisms, helping a person better endure certain loads and changes in environmental conditions. In this sense, there is definitely a positive impact,"

The doctor also explained the popular theory about the connection between cold showers and dopamine. It turns out that under the influence of cold, the body perceives the situation as short-term stress, releasing cortisol, and accordingly triggers a protective reaction to get rid of the stress—at this stage, a release of the happiness hormone, dopamine, occurs, which is why after completing the procedure, a person often feels relief and satisfaction.

"During cold exposure, survival mechanisms are activated. Adrenaline and cortisol are released, the heart rate accelerates, the body mobilizes, and when the cold exposure ends, a recovery stage begins, accompanied by a feeling of relaxation and satisfaction. This is when the increase in dopamine levels and other substances that form positive emotions is linked,"

At the same time, a contrast shower is not suitable for everyone, the doctor says. People with cardiovascular diseases, high blood pressure, or diabetes should be especially careful. In such cases, one should consult a doctor before starting hardening.

"For people with hypertension or serious vascular problems, such procedures can be an additional burden. A contrast shower is not a method of treatment and does not replace prescribed therapy. Therefore, it is important to monitor your condition and not engage in experiments without consulting a specialist. Especially if there are already chronic diseases,"

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