Showing posts with label cold shower. Show all posts
Showing posts with label cold shower. Show all posts
Monday, April 13, 2026
What 20 Years of Finnish Research Says About Sauna and Living Longer by Super Age
Sunday, October 12, 2025
Cold-Water Immersion May Offer Health Benefits, and Also Presents Risks
Didn't your competent? doctor have you taking cold showers already for the benefits of cold shock proteins? NO? so, completely fucking incompetent then?
Cold-Water Immersion May Offer Health Benefits, and Also Presents Risks
Evidence is building around positive effects, but scientific confirmation is lacking
Mark Harper, MD, PhD, recalls his first cold-water swim in the south of England 20 years ago. It was August, but the initial jolt from the plunge took his breath away.
The shock to his system lasted a minute or two until he was "recombobulated and able to think about something other than the cold," Harper says. A surprise sensation soon replaced his discomfort.
"I remember getting out of the water the first time and feeling so good," Harper, an anesthesiologist who has since researched the potential risks and rewards of taking a nippy dunk. "I wasn't expecting that."
Claims about the benefits of cold-water immersion date back centuries. Thomas Jefferson, the principal author of the Declaration of Independence and the third American president, wrote toward the end of his life about using a cold foot bath daily for 60 years. He also owned a book published in 1706 on the history of cold-water bathing.
While evidence is building around the positive health effects of swimming in chilly water, bathing in ice, or taking cold showers, scientific confirmation is still lacking.
But Harper, who became a regular cold-water swimmer after his initiation, said there are strong signs that people can derive mental health benefits from the activity. He mentioned a positive effect on depression and general well-being.
"For now, we have a very strong base, but not hard evidence, that cold-water immersion is effective for mental health," Harper told the Associated Press.
Boosting Mental Health
Harper said his own early experiences with cold-water swimming piqued his professional curiosity. As a physician, he wondered if the brief bodily shock had clinical uses for treating depression. He cited the biological phenomenon of hormesis, in which a stressor introduced at a low dose creates a positive response.
Muscles and bones put under stress -- for example, with weight-bearing exercise -- also respond and grow.
Harper acknowledged that the positive effects he's observed may be the result of the placebo effect, a phenomenon in which people who are given a medicine they think will help them report responding to the treatment even if it had no active ingredients.
In the case of cold-water immersion, the benefits may come from meeting people, the exercise itself, or simply accepting a challenge and accomplishing it, which improves self-confidence, he said.
"Personally, I think it's all of those things, and the cold has an additive effect," Harper said. "I think we have a good physiological basis for that. The basic science tells us the cold has a very strong effect on the body.
"What we're talking about is an intervention, when it's used clinically, that produces beneficial effects on mental health. So in a way it doesn't matter which aspect is generating the positive effects."
Harper cited what he said was a common reaction among first-timers who have taken the plunge.
They often say "the fact that I've done this means I can do anything," he said. "It's quite a confidence builder and it's something people stick to because they enjoy it so much."
Know the Risks When You Start
Mike Tipton, PhD, a physiologist at the University of Portsmouth in England who has studied extreme environments, authored a paper along with Harper and two more researchers several years ago. The title highlighted the potential advantages and dangers of stimulating the body with a sudden drop in temperature: "Cold Water Immersion: Kill or Cure."
"Like other environmental constituents such as pressure, heat, and oxygen, cold water can be either good or bad, threat or treatment depending on circumstance," they wrote after reviewing the research then available on the topic.
One of their findings: The activity presents dangers. Deaths from cold-water immersion are not uncommon. The shock of frigid water can cause people to hyperventilate and drown. But Tipton told the AP the risks can be managed with common sense and precautions.
How Cold, How Long?
You do not need to go to extremes to get a potential payoff. Entering water at a temperature of 20-15 degrees Celsius (68-59F) and staying for only a few minutes is sufficient.
Tipton explained if the water is colder than that, you may get more benefit -- but limit your exposure.
"If you ask me what protocol you would follow if you thought this was going to be doing you good, I wouldn't go in water much below 12 Celsius (54F), and I wouldn't stay in for much more than 2 minutes," Tipton said.
Tipton and Harper both said that any benefits from cold-water immersion come from the body's cold-shock response: the sudden fall of skin temperature, the release of the stress hormones, the release of endorphins, and the anti-inflammatory effect.
Tipton cautioned against long spells in an ice bath.
"Sitting in water for as long as I can fills me with horror," Tipton said. "This could destroy small nerves, blood vessels in extremities and could result in amputation the same way frostbite can."
Harper, who has swum as long as 4-hour stretches in open water, advised vigilance.
"People think it's got to be super cold, super long, and the longer the better," Harper said, "and that's wrong."
Be Safe. You're a Tropical Animal.
Tipton said he's not trying to be the "fun police" but suggested caution and a medical screening if you take the plunge. He said humans are considered "tropical animals" who need to adapt to the cold and are better suited to warm conditions.
A human's resting body temperature is about 36.5-37.5 degrees Celsius (97.7-99.5F). Because of that, cold-water immersion is stressful and carries risks for the cardiovascular and respiratory systems. Not to mention the risk of drowning.
"We don't want to stop people doing it, but we want to make sure they do it in a way that maximizes the benefits and minimizes the risks," Tipton said.
He suggested swimming in a life-guarded area, or going with experienced outdoor swimmers. He also suggested knowing the body of water you're swimming in. Hazards, among others, include tides, temperature, depth, and pollution.
"Understand that taking a tropical animal and putting it in cold water is probably the greatest stress that most people will experience in their life," Tipton said.
He suggested entering the water in a controlled fashion instead of jumping in.
"Be sensible about it," he said. "Incremental is the key."
Wednesday, July 23, 2025
Warm water bathing can yield even better health benefits than saunas
Ask your competent? doctor if cold showers are better.
Warm water bathing can yield even better health benefits than saunas
By Kath Hudson
Research shows hot tubs have great health benefits Credit: Shutterstock–PeopleImages.com-Yuri A
Research from the University of Oregon shows that hot tubs can have even more health benefits than saunas
Soaking in water raises the core body temperature more effectively, which triggers health benefits
Blood pressure, heart rate, cardiac output, immune cell populations and biomarkers of inflammation were assessed
Heat therapies can also be beneficial for people who are unable to exercise
Interest in saunas is driving growth in both social wellness and recovery and now a study from the University of Oregon has found hot tubs also have a role to play in the mix, by delivering some superior health benefits.
The study, Hot tubs outperform saunas in boosting blood flow and immune power published in the American Journal of Physiology, found soaking in hot water raises the core body temperature more than dry or infrared saunas.
Higher core temperatures trigger stronger heart, blood vessel and immune responses and can also help to lower blood pressure, stimulate the immune system and, over time, improve the body's response to heat stress.
Researchers monitored body temperature, blood pressure, heart rate, cardiac output (the amount of blood the heart pumps per minute), immune cell populations and blood biomarkers of inflammation. Data was collected before, during and after subjects soaked in a hot tub, sat in traditional dry heat and also in far-infrared saunas.
Lead study author, Jessica Atencio says: "We saw that hot water immersion had the most impactful when it came to increasing core body temperature, which is the main stimulus for these subsequent responses. Increasing body temperature causes an increase in blood flow and the force of blood through across the vessels is beneficial for vascular health."
Of the three types of heat therapy, only hot-water immersion produced an inflammatory response, as measured by the levels of inflammatory cytokines in the blood – an immune signaling molecule that drives immune cell populations.
Atencio says: "Hot water immersion gives the most robust changes in core temperature because you can't effectively dissipate heat in the same way as when you have contact with the air and you're sweating to cool the body.
"When you’re submerged in water, the sweat mechanisms aren’t efficient."
Another member of the research team, Christopher Minson, has studied heat therapies for more than two decades, looking at how heat interacts with factors such as age, exercise and illness in men and women. He says heat therapy is a good option for those who are unable to exercise.
“It can be a very peaceful, sometimes religious, sometimes cultural and sometimes social experience, and I think those aspects contribute to the health benefits and are critically important," he explained.
Liz Terry, editor of HCM, said: "With the massive growth in social wellness and recovery across the fitness, health and spa and wellness sectors, having new inslights that can drive purchasing decisions and business devekopment plans is critical.
"We already know the efficacy of both traditional and infra-red saunas, now research shows that warm water bathing, when done safely, is a powerful part of the mix.
"Giving consumers a range of options that work with their personal preferences and the amount of time they have to spend can only do good, helping the sector to deepen its offering.
"Not everyone has time for a dip after a workout, so the mix between saunas and water bathing will need to reflect the clientele."
The findings bear out those from a study, published in 2021 by HCM in partnership with ACE, following research by Lance Dalleck and his team of researchers in the High Altitude Exercise Physiology Programme at Western Colorado University.
They looked at post-exercise passive heating strategies, with subjects wearing a sauna suit and undertaking hot water immersion, to examine the impact on VO2max, lactate threshold and exercise economy.
It was concluded that passive heating strategies following moderate-intensity continuous training, while keeping the core body temperature below dangerous levels, may lead to statistically significant VO2max and lactate threshold changes.
According to Dalleck, the most important element of the findings is the practicality of the post-exercise passive heating approaches, as the improvements in endurance-related parameters were obtained with minimal additional time and no additional training: “This strategy allows people to augment their training without adding volume or intensity. Performance gains can be achieved without increasing the risk of overtraining or injury,” he said
Dalleck said exercise professionals should have a fundamental appreciation of the three critical performance-defining physiological parameters discussed in this research – VO2max, lactate threshold and economy – as this will provide a foundation on which to design comprehensive training programmes to optimise endurance performance.
Researchers do not know if more is better when it comes to post-exercise passive heating, so individuals should not go beyond the 30 minutes used in the research, as reaching higher core body temperatures can be incredibly dangerous. Staying well hydrated during passive heating is also important.
Wednesday, February 5, 2025
Systematic Review Shows Cold Water Immersion May Be Good for Our Health
Your competent? doctor had you doing this years ago, right?
Send me hate mail on this: oc1dean@gmail.com. I'll print your complete statement with your name and my response in my blog. Or are you afraid to engage with my stroke-addled mind? No excuses are allowed! You're medically trained; it should be simple to precisely refute all my points with NO EXCUSES!! Your definition of competence in stroke is obviously much lower than stroke survivors' definition of your competence! Swearing at me is allowed, I'll return the favor. Don't even attempt to use the excuse that brain research is hard.
Systematic Review Shows Cold Water Immersion May Be Good for Our Health
Friday, January 17, 2025
NOW IS THE TIME TO BUILD BROWN FAT
Of course your competent? doctor has already informed you of the benefits of cold showers and coffee! You did do cold showers in the hospital, right? And your doctor managed to install a 24 hour coffee station, right? NO? So, you DON'T have a functioning stroke doctor, do you?
NOW IS THE TIME TO BUILD BROWN FAT
We turn the heating off at night, in our house. Manually. And I’m an early riser. Which means that when I wake up – usually around 6am, often earlier – it’s both dark and very cold. Our house is old, with single glazed windows, so any residual heat from the previous day has invariably escaped by this time. Naturally it’s tempting to linger under the duvet. But I spent my formative years in a house without central heating, run by frugal parents who told us to put on more clothes. So I get up and shiver my way to the bathroom for my cold shower.
I’m no Wim Hof: I can honestly say that I dread that first blast of cold water. Especially when the bathroom feels like an ice box. But I feel great afterwards, fully awake and alive. And on the days when I really dread it (not enough sleep, bathroom colder than normal), I also remind myself about Brown Fat. Medically known as Brown Adipose Tissue (BAT), brown fat stores energy, burns calories, regulates blood sugar and insulin levels. It may do many other magically life-enhancing things. Indeed, researchers are desperately trying to concoct a pharmaceutical version of Brown Fat, because it appears to protect against obesity, heart disease, cancer, T2 diabetes and Alzheimer’s. Importantly, Brown Fat gobbles up the more dangerous, artery-clogging White Fat.
At its simplest, Brown Fat exists to produce heat – and so keep us alive. Babies are born wrapped in a generous cloak of it, enabling them to stay alive for a little longer (presumably in the event that Mum was subsequently eaten by a tiger.) It starts working before shivering sets in, producing warmth by breaking down glucose and fat molecules.
Which is why cold is the very best activator of Brown Fat. Cold showers aren’t the only way – I have a chapter in 52 Ways to Walk on how a wintry stroll activates the stuff, but you could also try keeping the thermostat down for short periods. Exercise also helps activate it, as does drinking coffee. Eating the right diet is important too – plenty of healthy fats, and sufficient iron. Brown Fat is chock full of iron-laden mitochondria which is why it has a brown colour. Apples and herbs might help (see below).
An abundance of Brown Fat is thought to be one of the reasons that very old people (think centenarians) are always thin, and why longevity researchers consistently cite lean-ness as one of the strongest predictors of healthy longevity. As we age, it’s unclear whether we lose or gain Brown Fat. Studies have found different outcomes. But one thing is clear: having plentiful supplies could help us all age well.
Just before Christmas, a new study of Brown Fat was published. This study – from Rutgers New Jersey Medical School in the US – found that having more brown fat made it easier to exercise. Which is to say that, not only might exercise activate Brown Fat, but that having plentiful brown fat might also make it easier to exercise. This study was done in mice, but could it also apply to humans? The researchers confidently asserted that, yes, it could, noting that Brown Fat ‘enhances healthful aging.’
Here are a few tips on how to increase your own Brown Fat supplies:
Go for a regular wild swim
Take a cold shower or ice bath. The Cleveland Clinic suggests twice a week.
Go for a walk and expose your neck to the air for a few minutes. Brown Fat collects around the neck, shoulders and chest.
Turn the thermostat down every now and then. You want to be feeling a little cool, not violently shivering.
Nor does it need to be bracingly cold – some studies suggest two hours of exposure to 66°F (19°C) is all that’s required.
Eat apples, specifically their peel, and other foods containing Ursolic Acid. A handful of studies suggest that this plant-derived phytochemical prompts the production of Brown Fat.
The herbs, rosemary, holy basil and sage are particularly rich in Ursolic acid. In fact many herbs – oregano, thyme etc – contain lots of Ursolic acid, so use them liberally in your cooking. This recipe from our recipe archive is particularly herb-dense. I’m quoting from Examine.com here: ’Although the science is preliminary, [ursolic acid] seems to reduce fat accumulation and increase muscle mass gain when in a fed state, and to induce fat burning and preserve muscle mass when in a fasted state.’
Eat plenty of good fats – avocados, nuts and seeds, for example.
Make sure you’re getting enough iron from food like meat, seafood, whole grains, leafy vegetables and beans. Sufficient iron will keep your fat cells healthy.
Drink caffeine – according to a 2019 study, caffeine activated Brown Fat.
Of course, we need more research. The problem with cold exposure research is that most people don’t want to be part of it, or can’t maintain it. So the bulk of the research still involves mice. However, there are enough studies of human tissue to suggest that plentiful brown fat won’t hurt us – and may keep us healthier and happier for longer. Or you can follow the advice of longevity guru, Peter Attia, who says it’s irrelevant whether ice baths and cold showers make you live any longer – what’s important is how they make you feel… better… now!
Interestingly, another cold therapy study crossed my desk recently. According to this report, five minutes of cryotherapy resulted in an increase in slow-wave sleep, as well as improvements in mood and reductions in anxiety. In this experiment, men and women spent five minutes a day in a cryostimulation chamber, chilling their bodies to -90C. Cold didn’t help them fall asleep more quickly and it had no effect on REM sleep, but deep slow wave sleep increased by an average of 7.3 minutes per night, with men and women responding differently. ‘The benefits were particularly noticeable for women’, noted the researchers.
Most of us don’t have access to cryostimulation chambers. And five minutes in a cold shower seems a long time, even by my standards. I suspect there are easier ways to get that extra 7.3 minutes of deep sleep (a good long walk does it for me). But I mention it, just in case!
Perhaps more importantly, cold exposure activates immunity. We first wrote about this in our book The Age-Well Project. Since my conversion to daily cold showers, several years back, I’ve barely had a cold. In the last year (during which I increased the duration of my shower to a good two minutes every morning), I’ve not had a single cough, cold, sniffle. Studies published last year have continued to unpick why cold improves immunity. It’s still a little hazy but a 2024 study of Egyptian adults found that those who cold showered had considerably higher levels of immunoglobulin, and more immune-boosting (and anti-cancer) T-cells. The researchers concluded that ‘Regular cold shower exposure appears to enhance humoral and cell-mediated immunity.’ They proposed that cold induces physiological adaptations that prime the immune response, thereby boosting immunity. This makes evolutionary sense: faced with potentially debilitating or fatal cold, the body must do all it can to stay alive.
I think what I’m saying is this: it may be cold out there, icy water (or air in my house) may feel deeply uncomfortable, but please don’t spend the winter months locked up in your centrally-heated house. Embrace the (healing) cold!
Within reason, of course. And if you’re new to cold showers or wild swimming (or even exposing yourself to the cool), always check with your doctor first and start very, very slowly.
And for anyone who remains unconvinced, I’ll leave the final word to a group of scientists who, after examining all the evidence of previous studies, wrote:
“Deliberate exposure of the body to cold water results in distinct physiological responses that may be linked to several health benefits. Evidence, primarily from small interventional studies, suggests that cold water therapy positively impacts cardiometabolic risk factors, stimulates brown adipose tissue and promotes energy expenditure, potentially reducing the risk of cardiometabolic diseases. It also triggers the release of stress hormones, catecholamines and endorphins, enhancing alertness and elevating mood, which may alleviate mental health conditions. Cold water therapy also reduces inflammation, boosts the immune system, promotes sleep and enhances recovery following exercise. The optimal duration and temperature needed to derive maximal benefits is uncertain but current evidence suggests that short-term exposure and lower temperatures may be more beneficial. Overall, cold water therapy presents a potential lifestyle strategy to enhancing physical and mental well-being, promoting healthy aging and extending healthspan.”
If you’ve been enjoying these wintry months (apologies to our readers Down Under), please do share any tips for making the most of this season. And let’s not forget that these cold snaps should be relished for other reasons too. With rising temperatures and continued climate crisis, it’s possible (God forbid) that our children will never see snow, or experience the wintry glitter and sparkle of frost, or feel their cheeks nipped pink by an icy wind. It’s a horrible thought, but let it spur you on and out – enjoy it while you can.
And if you know anyone who might be interested in the contents of this blog post, please pass it on. We would be delighted!
Annabel
Wednesday, October 11, 2023
Shock Proteins and Cognitive Health
There are heat and cold shock proteins which I've alluded to in previous posts.
Hasn't your doctor implemented cold showers for you in the hospital? Or even a sauna?
How Heat and Cold Shock Proteins Benefit Your Health
Did you know exposing your body to extreme temperatures can be beneficial to your health? When you’re very hot or very cold, substances called heat and cold shock proteins are produced. These help cells regenerate, support the immune system, improve your resilience to stress and even protect your brain.
Read on to discover why you should be paying attention to shock proteins.
What on Earth are Shock Proteins?
Your body creates shock proteins when it senses you’re exposed to short-term stress. Short-lived stressors and chronic, uncontrolled stress have very different effects on your body. Natural stressors are usually fairly brief and your body has developed coping mechanisms to deal with their effects, while ongoing stress damages cells, encouraging inflammation and chronic disease.
The natural kind of stress is increasingly recognised as beneficial. It’s known as hermetic stress, one example being working your muscles, causing damage to muscle fibres. Afterwards, they grow back stronger and more resilient.
Your body prepares itself for any future short term stress by producing shock proteins so it’s better able to cope with the stressor in the future.
Shock proteins change the shape of other proteins in your cells as well as influencing how cells communicate, protecting them against stress and repairing any stress-related damage. They even help your DNA to repair itself.
Temperature and it's effect on health
One type of stress known to increase shock proteins is a change in body temperature. This has earned them the names of heat and cold shock proteins. They’re manufactured when temperatures fluctuate, helping your body cope with the stress of extreme heat and cold.
In the modern world, humans have learnt how to control our environment so we’re no longer exposed to temperature fluctuations as we would have been during human development.
Shock Proteins and Cognitive Health
Scientists have discovered certain heat shock proteins can delay the progression of Parkinson’s and Alzheimer’s disease. It’s thought they avoid damage to brain nerve cells from incorrectly folded and clumped together proteins.
Studies with hibernating animals have found many of the
synapses – the communication junctions in their brains – are removed
when they hibernate, only to be made afresh once body temperature
increases in the spring. This process depends on a cold shock protein
known as RMB3. If it isn’t produced efficiently, the synapses aren’t
restored. Human brains also cull redundant synapses over time, and an
inability to form new connections is thought to be behind the damage to
neuronal connections and memory decline seen in dementia and Alzheimer’s
disease. (Ask your doctor how to accomplish this.)
One recent study found higher than average levels of RMB3 in the blood of people regularly exposing themselves to cold water by swimming outdoors.
Immunity and Mood
Heat shock proteins support a healthy immune system, and ensure damaged body cells die when they should, a process defective in cancer. In one study on depression, 60% of people receiving infrared heat treatment reported their symptoms of depression improved.
Research has found if you repeatedly expose yourself to extremes of heat and cold, your stress response to temperature changes decreases over time. This adaptation may cross over into your body’s responses to other stressors, potentially decreasing the inflammation brought about by chronic stress associated with modern living.
How to Encourage Shock Proteins
- Exercise
When muscles work hard during cardio and strength training, body temperature rises, producing heat shock proteins. HIIT seems to be particularly effective.
- Sauna
Sauna bathing raises your core body temperature and with it heat shock proteins. Sauna use has been linked with better brain, lung and skin health, and lower levels of inflammation. People who regularly took saunas were found to suffer less frequently from cardiovascular disease.
- Cold Showers
A cold shower after your workout or sauna, or finishing off your warm shower with a 20-30 second blast of cold water encourages the release of cold shock proteins. Start slowly with the water temperature a fraction lower than usual and progressively reduce the heat. If you can’t bear to do this, exposing even a part of your body to cold water can help you experience the benefits of cold shock proteins, so try splashing cold water on your face in the morning.
- Wild Swimming
Converts of wild swimming report benefits to both their mental and physical health from the cold water. If you do try it, always buddy up with a friend, stay in for a short while only – less than ten minutes to start with – and make sure you know how to get out, bearing in mind tidal currents if you are in open water. For a list of wild swimming events, take a look here.
- Go Outdoors
As little as ten minutes’ sun exposure can raise your core body temperature, triggering heat shock protein production, as well as increasing much-needed vitamin D.
One of the best things about boosting shock proteins by the above methods is you’re working with natural lifestyle measures in harmony with your body. To explore other ways of naturally supporting your health, come with me on a journey to optimum health and vitality through functional medicine.
Sunday, March 7, 2021
Mood and well-being of novice open water swimmers and controls during an introductory outdoor swimming programme: A feasibility study
This does REQUIRE YOUR DOCTOR TO GET YOU 100% RECOVERED. Right now I would drown if I tried to swim. Since a good chunk of survivors have a negative mood this would seem an obvious easy way to improve that. I've seen surfers in Lake Michigan in winter, but they are wearing thick wetsuits, here is a guide. Wetsuits are impossible to get on one-handed, with lots of time and swearing I can get on my drysuit.
Don't want to try that? Then ask your doctor if substituting cold showers works as well.
Adapted cold shower as a potential treatment for depression January 2017
Could cold water hold a clue to a dementia cure? October 2020
Mood and well-being of novice open water swimmers and controls during an introductory outdoor swimming programme: A feasibility study
Saturday, February 6, 2021
Experts Say There Are Major Health Benefits Associated with Walking Outdoors in the Cold
Of course nothing in the article specifically mentions that. You can do this right after that cold shower in the morning.
Adapted cold shower as a potential treatment for depression January 2017
Could cold water hold a clue to a dementia cure? October 2020
With your likely chance of dementia and your depression I would think(incorrectly of course) that your doctor would have immediately prescribed cold showers.
Experts Say There Are Major Health Benefits Associated with Walking Outdoors in the Cold
It's no secret that walking is a great form of cardio exercise, but getting outdoors when there's snow on the ground and a chill in the air may not be appealing, even for the most dedicated of fitness enthusiasts. Still, getting outdoors for a walk, no matter what the temperature may be, is well worth the effort, experts agree. "Walking is an ideal option in terms of physical activity. It requires no specialized skill—everyone knows how to walk. It's low impact and safe," Dr. Cedric Bryant, president and chief science officer of the American Council on Exercise, told NBC's TODAY.
Walking has been proven to improve cardiovascular health, improve blood pressure and control blood sugar, increase your metabolism, maintain your weight, and maintain mobility. Instead of walking exclusively on flat terrain, consider hiking or adding hills to your route, and wear ankle weights to make your walk more challenging. "There are so many wonderful benefits in terms of being able to have that positive distraction, a change in scenery, and getting sunlight and fresh air," says Dr. Bryant.
Related: The Best Shoes to Wear During Long Walks
The U.S. Department of Health and Human Services recommends adults participate in moderate-intensity aerobic exercise for 150 to 300 minutes a week, which is generally the equivalent of brisk walking for at least 30 minutes, five days a week. Doing so will help you maintain your current weight; however, if you're interested in losing weight, experts say you may need to walk longer and faster. Bryant recommends that walking for 45 to 60 minutes—even if that is broken up into two smaller segments—will help to increase your chances of losing weight.
In addition to the physical health benefits, walking also offering important mental health benefits. "Walking outside, being in nature, and getting out of the same place allows you to decompress, understand what's been going on and refocus," Dr. Mark A. Slabaugh, an orthopedic sports medicine surgeon at Mercy Medical Center in Baltimore, Maryland, told NBC's TODAY. "In my experience, it helps you to be able to almost meditate, to get in touch with your thoughts, to understand what's important and to relax."
Walking outdoors is also a way to connect with loved ones outside of your quarantine bubble, so long as you wear a face mask that covers your mouth and nose and maintain at least six feet of social distance. Socializing is just as important for your mental health as walking is for your physical health, say experts.
Wednesday, January 27, 2021
Matt Roberts: Eight easy ways to anti-age your brain and live longer
Your first priority from your doctor is to recover your 5 lost years of brain cognition from your stroke. If nothing is provided, FIRE THEM!
Matt Roberts: Eight easy ways to anti-age your brain and live longer
Over the past few weeks Matt Roberts has shared his anti-ageing exercise regime and the smart nutrition plan which underpins his own enviable midlife health. Now the 47-year-old, who has trained David Cameron and Naomi Campbell, reveals eight simple lifestyle upgrades which can help slow down the ageing process and keep you feeling active and energised as you age.
1. Jump-start your body with cold water
Didn't your doctor prescribe this since Jan. 2017 for your depression and dementia prevention?
cold shower (3 posts to Jan. 2017)
“On three or four days a week I take a shower in water as cold as I can stand for five minutes,” explains Roberts. “Cold water stimulates cell regeneration to support good overall health and longevity. It also improves your circulation (by constricting and dilating your blood vessels), challenges your heart, and enhances your mitochondria (the energy-producing powerhouses in your cells), so it’s a fantastic general boost for your health.”
To cope with the cold shock, Roberts suggests harnessing the “box breathing” technique used by US Navy SEALs: breathe in for four seconds, hold for four seconds, breathe out for four seconds, hold for four seconds, then repeat. But the ordeal will be worth it: as well as the benefits listed above, studies suggest cold water immersion can reduce inflammation and lower levels of the stress hormone cortisol, and may even protect against dementia. If five minutes feels like too much, begin with a 20 second blast, before building up to 30 seconds, and one minute.
2. Inject some purpose into your day
Update my stroke blog with 5-25 new posts each day, get outside walking from 1-3 hours clearing the trails of brush and fallen trees.
Whether you want to plan a home renovation, help a neighbour or achieve a personal fitness goal, make sure your life is filled with purpose. Research in the journal Psychological Science found that people with a positive purpose in life live longer than those who do not. “Having a purpose will ensure you live every day with focus and energy,” explains Roberts. “Your mindset is essential to your longevity. It doesn’t matter if your purpose is work-based, charity-based or family-based, what matters is that you have a reason to get out of bed, to test yourself and to live with a positive mindset.”
3. Stay in touch with your friends
Have one friend from first grade 58 years ago. 4 friends from college 44 years ago, numerous friends here in Michigan after moving here 8 years ago.
Studies have shown that social isolation is linked to higher blood pressure, a decreased resistance to infection, accelerated cognitive decline and higher rates of depression, dementia, heart disease and cancer. “Being social is vital for our longevity,” explains Roberts. “And that’s why the last year has been so difficult. The best rates of longevity are always found in countries where people have strong social networks of family or friends. We need to stimulate the brain, to feel connected and to have fun: happiness translates into good health and balanced hormone levels. So whether you use social media or stay in touch with a cycling or reading club, maintain your social life as best you can.” Research suggests people who belong to sports or church groups cut their risk of depression by 25 per cent.
4. Stop sitting down
Get out daily from 1-3 hours forest bathing in the 124 acre natural area next to me.
Roberts has previously explained how to exercise to boost your longevity but regular movement should be an ingrained part of your daily lifestyle. A study by the University of California found that sitting down for 10 hours a day accelerates the rate at which your cells age, increasing your ‘biological age’ by eight years. “We need to move as much as possible,” insists Roberts. “The 10,000 steps goal seems arbitrary but we know from studies that people who move less than 5,000 steps per day have higher body mass indexes, and those who walk 10,000 steps have lower body fat and higher VO2 (oxygen uptake) scores.”
Roberts now encourages his clients to use wearable fitness trackers. A new review by the University of Sydney found that trackers inspire their users to walk an extra 1,850 steps every day – the equivalent of an extra 26.2 mile marathon every single month.
5. Buy more books
I have 3 bookcases of books still needing to be read, currently reading 'Men are from Mars, Women are from Venus'; 'Aphrodite to Zeus: An encyclopedia of Roman Mythology'
“We should all be reading more to keep our brains functioning as we age,” suggests Roberts. “Tests have shown that people who read novels increase their longevity because reading keeps the brain active and healthy.” Research by the Yale University School of Public Health found that adults who read books on a regular basis live around two years longer than non-readers. In fact, participants who read books for up to 3.5 hours per week cut their risk of dying early from any cause by 17 per cent. “Testing your brain is essential for your overall health and that’s also a very good reason not to retire too early,” warns Roberts.
6. Warm up your heart
Not able to do this.
Exercising once a week in a warm room can help to fine-tune your heart. “The room should be slightly warmer than normal, at around 23-24 degrees, because the warmer environment works your heart and blood vessels more effectively,” says Roberts. “Research suggests it improves your cardiovascular strength and VO2 max because your blood vessels become dilated and your muscles burn more calories and fat. Simply wearing leggings or another layer can raise your temperature a degree or two which is just enough for your body to be challenged in a new way.”
And the sooner the nation’s spas and saunas are open the better: Finnish research has shown that taking a sauna two to three times a week cuts your risk of an early death by 24 per cent.
7. Clean up your sleep
Much better now that I'm retired, can and do sometimes sleep past noon. Of course that is because I'm up til 3-4 am doing my blog, Sudoku and Ken-ken
Studies have shown that people who don’t get enough sleep are 21-26 per cent more likely to die young. Lack of sleep also leads to an accelerated aging of your brain cells. “If you want to live longer, and maintain a healthy hormone balance, you need quality sleep,” insists Roberts, who recommends at least six and a half hours a night.
“Really pay attention to your sleep hygiene. Think about your room temperature and the thickness of your duvet. Do you need an air purifier? Try to reduce your carb and meat intake at your evening meal as they can disrupt your sleep. Wear breathable fabrics like cotton. All these things have an impact on your sleep, which is so vital for your cell regeneration. Sleep is also when your body makes sure that your testosterone levels and other key hormones are all in check.”
8. Try something new today
Not too often, although quite willing.
Find new and stimulating activities to challenge your brain every day. Research by the University of California found that participants who devoted two hours a day to hobbies were 21 per cent less likely to die early. “I like doing things which test my brainpower,” says Roberts. “That might involve learning new insights about my industry. I spend on average an hour a day listening to podcasts. I also play games with my family and do brain-testing puzzles like Sudoku. These things are all fully engaging and really test my brain function. I also get tested mentally by having teenage children to look after! Anything which switches your brain up a gear is fantastic for your health and longevity.”
To hear more about Matt’s anti-ageing advice visit www.mattroberts.co.uk
More from our series with Matt Roberts
‘I want to be playing tennis when I’m 80 – here’s how I’m going to do it’
‘The exercise regime that will help you stay younger for longer’
Wednesday, October 21, 2020
Could cold water hold a clue to a dementia cure?
This would require that your doctor get you recovered enough to do swimming.
YOUR DOCTOR'S RESPONSIBILITY!
Or if your doctor is lazy and doesn't have the protocols to get you 100% recovered then maybe cold showers will do.
Adapted cold shower as a potential treatment for depression
The latest here:
Could cold water hold a clue to a dementia cure?
The protein has been shown to slow the onset of dementia and even repair some of the damage it causes in mice.Prof Giovanna Mallucci, who runs the UK Dementia Research Institute's Centre at the University of Cambridge, says the discovery could point researchers towards new drug treatments which may help hold dementia at bay.The research - although promising - is at an early stage, but it centres on the hibernation ability that all mammals retain, which is prompted by exposure to cold.
There are already more than a million people with dementia in the UK and the total is expected to double by 2050.
Researchers are searching for new ways to treat the condition, as current options have only limited impact.
Bears and hedgehogs
Doctors have known for decades that cooling people down can - in certain circumstances - protect their brains.
People with head injuries and those who need cardiac operations are often cooled during surgery, as are babies.
What has not been so well understood was why cold has this protective effect.
The link with dementia lies in the destruction and creation of synapses - the connections between cells in the brain.
In the early stages of Alzheimer's and other neuro-degenerative diseases, these brain connections are lost.
This leads to the cascade of symptoms associated with dementia - including memory loss, confusion and mood swings - and, in time, the death of whole brain cells.
What intrigued Prof Mallucci was the fact that brain connections are lost when hibernating animals like bears, hedgehogs and bats bed down for their winter sleep.
About 20-30% of their synapses are culled as their bodies preserve precious resources for winter.
But when they awake in the spring, those connections are miraculously reformed.
Monday, May 14, 2018
Adapted cold shower as a potential treatment for depression
Only 10 years old and I bet your doctor is not using this for your depression. You have a 33% chance of depression after stroke. With all that extra peripheral sensation you might get better motor recovery as explained in a Margaret Yekutiel book about this in 2001, 'Sensory Re-Education of the Hand After Stroke'
Adapted cold shower as a potential treatment for depression
Abstract
Depression is a debilitating mood disorder that is among the top causes of disability worldwide. It can be characterized by a set of somatic, emotional, and behavioral symptoms, one of which is a high risk of suicide. This work presents a hypothesis that depression may be caused by the convergence of two factors: (A) A lifestyle that lacks certain physiological stressors that have been experienced by primates through millions of years of evolution, such as brief changes in body temperature (e.g. cold swim), and this lack of "thermal exercise" may cause inadequate functioning of the brain. (B) Genetic makeup that predisposes an individual to be affected by the above condition more seriously than other people. To test the hypothesis, an approach to treating depression is proposed that consists of adapted cold showers (20 degrees C, 2-3 min, preceded by a 5-min gradual adaptation to make the procedure less shocking) performed once or twice daily. The proposed duration of treatment is several weeks to several months. The following evidence appears to support the hypothesis: Exposure to cold is known to activate the sympathetic nervous system and increase the blood level of beta-endorphin and noradrenaline and to increase synaptic release of noradrenaline in the brain as well. Additionally, due to the high density of cold receptors in the skin, a cold shower is expected to send an overwhelming amount of electrical impulses from peripheral nerve endings to the brain, which could result in an anti-depressive effect. Practical testing by a statistically insignificant number of people, who did not have sufficient symptoms to be diagnosed with depression, showed that the cold hydrotherapy can relieve depressive symptoms rather effectively. The therapy was also found to have a significant analgesic effect and it does not appear to have noticeable side effects or cause dependence. In conclusion, wider and more rigorous studies would be needed to test the validity of the hypothesis.
- PMID:
- 17993252
- DOI:
- 10.1016/j.mehy.2007.04.052
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