洗冷水澡好处多
成功的秘诀在于洗冷水澡吗?一些名人和首席执行官都笃信这种做法，声称水温低有助于理清思绪。巨石强森2021年发布了一条推文，透露他每天早上都会洗个冷水澡开启新的一天，这样做还能对抗炎症，促进新陈代谢。他并不是唯一一个这样做的人。
事先声明，我不会在早上洗冰水澡，但淋浴温度很低，寒气刺骨，足以唤醒我，让我理清思绪，开启新的一天。
洗冷水澡也有助于对抗炎症和促进新陈代谢。
——道恩·强森（@TheRock），2021年8月18日
作为推特（Twitter）创始人兼Square首席执行官，亿万富翁杰克·多尔西（Jack Dorsey）不仅在早上5点就起床，还会洗个冷水澡开始新的一天。WHOOP创始人兼首席执行官威尔•艾哈迈德（Will Ahmed）告诉《财富》杂志，他的清晨功课包括洗冷水澡和冥想。同时，热休克是Eight Sleep的联合创始人兼首席执行官马泰奥·弗朗切蒂（Matteo Franceschetti）夜间生活的一部分——从蒸桑拿或洗热水澡开始，然后是冰浴或冷水澡。
这背后有科学依据吗?事实证明，洗个冷水澡开始新的一天对身心都大有裨益。冷水澡指的是水温低于华氏70度的淋浴。
以下是你可能想要每天洗冷水澡的三大原因：
增强体魄
发表在《公共科学图书馆·综合》（PLOS One）上的一项研究表明，经常洗冷水澡的人因病缺勤减少了29%——尽管这并没有减少一个人生病的天数。另一项研究指出，尽管相关证据尚不明确，洗冷水澡有助于“改善免疫系统，增强心血管循环和活力”。还有数据表明，洗冷水澡可以减少炎症，延长寿命，并加快新陈代谢。
改善情绪
在一项临床试验中，研究人员发现，每天洗一到两次长达五分钟的冷水澡有助于缓解抑郁症状。冷水澡还可以通过降低心率来帮你理清思路，对抗压力。时间不够或是已经洗澡了?根据辩证行为疗法，用冷水泼脸，在冷天散步，或者拿着一块冰块也大有助益。辩证行为疗法是一种专门为情绪强烈的人设计的心理疗法。
增强意志力
健康心理学家凯利·麦戈尼格尔（Kelly McGonigal）博士在《意志力本能》（The Willpower Instinct）一书中解释说，跳出自己的舒适区，比如洗冷水澡，有助于增强意志力，建立神经通路，从而增强适应力。
运动员乔尔·鲁尼恩（Joel Runyon）在他广受欢迎的TED演讲"冷水澡疗法"中支持了这一理论。
他在一篇博文中写道:“那天早上，当你盯着淋浴喷头，然后不顾寒意刺骨洗了冷水澡，你会在那刻意识到那种犹豫。你会意识到，你在完成项目/开展业务/开始锻炼时的犹豫和你在洗澡时经历的恐惧是一样的。你意识到那天你已经打败了它一次，它能伤害你的唯一方式就是阻止你做你想要做的事情。”
洗个冷水澡开启新的一天
虽然冷水浸泡在运动员和网红中很流行，比如荷兰励志演说家宣扬的广受欢迎的维姆霍夫方法，但长时间浸泡在冷水里会导致血压下降。
克利夫兰诊所矫形外科部的运动医学医生多米尼克•金（Dominic King）博士之前告诉《财富》杂志，如果你想尝试一下，专家建议要循序渐进——逐渐降低淋浴温度，或者在淋浴结束时用冷水冲一冲。
你可以从洗5分钟的冷水澡开始，慢慢增加到10分钟。最好在早上洗个冷水澡，开启新的一天。（财富中文网）
译者：中慧言-王芳
成功的秘诀在于洗冷水澡吗?一些名人和首席执行官都笃信这种做法，声称水温低有助于理清思绪。巨石强森2021年发布了一条推文，透露他每天早上都会洗个冷水澡开启新的一天，这样做还能对抗炎症，促进新陈代谢。他并不是唯一一个这样做的人。
事先声明，我不会在早上洗冰水澡，但淋浴温度很低，寒气刺骨，足以唤醒我，让我理清思绪，开启新的一天。
洗冷水澡也有助于对抗炎症和促进新陈代谢。
——道恩·强森（@TheRock），2021年8月18日
作为推特（Twitter）创始人兼Square首席执行官，亿万富翁杰克·多尔西（Jack Dorsey）不仅在早上5点就起床，还会洗个冷水澡开始新的一天。WHOOP创始人兼首席执行官威尔•艾哈迈德（Will Ahmed）告诉《财富》杂志，他的清晨功课包括洗冷水澡和冥想。同时，热休克是Eight Sleep的联合创始人兼首席执行官马泰奥·弗朗切蒂（Matteo Franceschetti）夜间生活的一部分——从蒸桑拿或洗热水澡开始，然后是冰浴或冷水澡。
这背后有科学依据吗?事实证明，洗个冷水澡开始新的一天对身心都大有裨益。冷水澡指的是水温低于华氏70度的淋浴。
以下是你可能想要每天洗冷水澡的三大原因：
增强体魄
发表在《公共科学图书馆·综合》（PLOS One）上的一项研究表明，经常洗冷水澡的人因病缺勤减少了29%——尽管这并没有减少一个人生病的天数。另一项研究指出，尽管相关证据尚不明确，洗冷水澡有助于“改善免疫系统，增强心血管循环和活力”。还有数据表明，洗冷水澡可以减少炎症，延长寿命，并加快新陈代谢。
改善情绪
在一项临床试验中，研究人员发现，每天洗一到两次长达五分钟的冷水澡有助于缓解抑郁症状。冷水澡还可以通过降低心率来帮你理清思路，对抗压力。时间不够或是已经洗澡了?根据辩证行为疗法，用冷水泼脸，在冷天散步，或者拿着一块冰块也大有助益。辩证行为疗法是一种专门为情绪强烈的人设计的心理疗法。
增强意志力
健康心理学家凯利·麦戈尼格尔（Kelly McGonigal）博士在《意志力本能》（The Willpower Instinct）一书中解释说，跳出自己的舒适区，比如洗冷水澡，有助于增强意志力，建立神经通路，从而增强适应力。
运动员乔尔·鲁尼恩（Joel Runyon）在他广受欢迎的TED演讲"冷水澡疗法"中支持了这一理论。
他在一篇博文中写道:“那天早上，当你盯着淋浴喷头，然后不顾寒意刺骨洗了冷水澡，你会在那刻意识到那种犹豫。你会意识到，你在完成项目/开展业务/开始锻炼时的犹豫和你在洗澡时经历的恐惧是一样的。你意识到那天你已经打败了它一次，它能伤害你的唯一方式就是阻止你做你想要做的事情。”
洗个冷水澡开启新的一天
虽然冷水浸泡在运动员和网红中很流行，比如荷兰励志演说家宣扬的广受欢迎的维姆霍夫方法，但长时间浸泡在冷水里会导致血压下降。
克利夫兰诊所矫形外科部的运动医学医生多米尼克•金（Dominic King）博士之前告诉《财富》杂志，如果你想尝试一下，专家建议要循序渐进——逐渐降低淋浴温度，或者在淋浴结束时用冷水冲一冲。
你可以从洗5分钟的冷水澡开始，慢慢增加到10分钟。最好在早上洗个冷水澡，开启新的一天。（财富中文网）
译者：中慧言-王芳
Could the secret to success lay in taking cold showers? Some celebrities and CEOs swear by it, claiming that the frigid temps help to clear their minds. In a 2021 tweet, Dwayne “The Rock” Johnson revealed he takes a cold shower every morning to help jumpstart his day, as well as combat inflammation and boost his metabolism. And he’s not the only one.
For context, I don’t take freezing showers in the morning but it’s chilly and has a great “morning bite” to wake me up, clear cobwebs and get rollin’ with my day
Great for inflammation and metabolism too@HannahYasharoff https://t.co/nD0Iuo3iD0
— Dwayne Johnson (@TheRock) August 18, 2021
@HannahYasharoff
Billionaire Twitter founder and Square CEO, Jack Dorsey, not only wakes up at 5 a.m., he also starts his day with an ice-cold bath. WHOOP founder and CEO, Will Ahmed, told Fortune that cold showers and meditation are part of his morning routine. Meanwhile, Matteo Franceschetti, cofounder and CEO of Eight Sleep, swears by thermal shock as part of his nighttime routine—starting with a sauna or hot bath, followed by an ice bath or cold shower.
But what does science say? As it turns out, there are real physical and mental benefits to starting your day with a cold shower, which is defined as a shower with a water temperature below 70 degrees Fahrenheit.
Here are three reasons why you might want to incorporate a cold shower into your daily routine:
Improve your physical health
A study published in PLOS One showed that people who regularly took cold showers saw a 29% reduction in sickness-related absences from work—though it didn’t reduce the number of days a person was sick. Another study noted that cold showers contribute to the “improvement of the immune system, cardiovascular circulation and vitality,” although proven associations remain unclear. There is also data that suggests showers may decrease inflammation, increase longevity, and improve your metabolism.
Improve your mood
In a clinical trial, researchers found that taking a cold shower for up to five minutes once or twice daily can help relieve symptoms of depression. Cold showers can also help clear your mind and combat overwhelm by decreasing your heart rate. Short on time or already took your shower for the day? Splashing your face with cold water, taking a walk on a cold day, or holding an ice cube can also help, according to Dialectical Behavior Therapy, which is a type of psychotherapy especially designed for people who experience emotions intensely.
Increase your willpower
In Dr. Kelly McGonigal’s book, The Willpower Instinct, the health psychologist explains that doing uncomfortable activities, such as taking a cold shower, helps build willpower and the neural pathways that contribute to resilience.
Athlete Joel Runyon backs this theory up in his popular TED talk about “Cold Shower Therapy.”
“After you’ve stared at the shower head and conquered the cold in the shower that morning, you begin to recognize that hesitation,” he wrote in a blog post. “You realize the hesitation you have when it comes to the project/business/workout is the exact same fear you see in the shower. And you realize you’ve already beaten it once that day and that the only way it can actually hurt you is by stopping you from doing what you need to do.”
Getting started with cold showers
While cold water immersion is all the rage among athletes and influencers, such as the Dutch motivational speaker behind the popular Wim Hof Method, too much cold exposure can cause your blood pressure to drop.
If you want to give it a try experts recommend starting slow and small—by either gradually decreasing the temperature of your shower, or finishing your shower with a blast of cold water, as Dr. Dominic King, a sports medicine physician in the department of orthopaedic surgery at the Cleveland Clinic, previously told Fortune.
You can start by taking a cold five-minute shower and slowly work your way up to 10 minutes. It’s also best to take a cold shower in the morning to set yourself up for success for the remainder of the day.
