{"id":50593,"date":"2023-04-13T12:23:18","date_gmt":"2023-04-13T12:23:18","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=50593"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"contrast-shower","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/contrast-shower\/","title":{"rendered":"Contrast Shower Therapy: The Science, Benefits, And How-Tos"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/contrast-shower\/#What_Is_A_Contrast_Shower\" >What Is A Contrast Shower?\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/contrast-shower\/#What_Are_The_Benefits_Of_A_Contrast_Shower\" >What Are The Benefits Of A Contrast Shower?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/contrast-shower\/#Improved_Circulation\" >Improved Circulation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/contrast-shower\/#Immune_System_Boost\" >Immune System Boost<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/contrast-shower\/#Reduced_Delayed_Onset_Muscle_Soreness_DOMS\" >Reduced Delayed Onset Muscle Soreness (DOMS)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/contrast-shower\/#Potential_Weight_Loss\" >Potential Weight Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/contrast-shower\/#Reduced_Depression_Symptoms\" >Reduced Depression Symptoms<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/contrast-shower\/#How_To_Take_A_Contrast_Shower\" >How To Take A Contrast Shower?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/contrast-shower\/#When_To_Take_A_Contrast_Shower\" >When To Take A Contrast Shower?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/contrast-shower\/#Are_There_Any_Contrast_Shower_Side_Effects\" >Are There Any Contrast Shower Side Effects?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/contrast-shower\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">We all look forward to a nice, hot shower after a long day or a tough workout. In addition to washing away sweat and dirt, it can be a great stress reliever and even help you relax. But what if your shower could do more? What if it could help you heal? <\/span><span style=\"font-weight: 400;\">Contrast shower therapy, also known as hydrotherapy or thermotherapy, is a practice that has been used for centuries to help address various medical conditions. It involves alternating between hot and cold water temperatures during your shower, which activates various systems in the body and offers many health benefits. <\/span><span style=\"font-weight: 400;\">In this article, we\u2019ll explore the science behind contrast shower therapy, its benefits, how to take one safely, and the potential side effects you should be aware of.\u00a0<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Contrast_Shower_Therapy\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Contrast_Shower\"><\/span><b>What Is A Contrast Shower?\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A contrast shower is a therapeutic technique that involves alternating between hot and cold water. It works by stimulating the circulatory system and increasing overall <a href=\"https:\/\/betterme.world\/articles\/how-to-relax-back-muscles\/\">blood flow<\/a>.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you alternate between hot and cold water, your circulatory system is forced to rapidly adapt and respond. This has the effect of increasing blood flow throughout the body (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4049052\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The circulatory system isn&#8217;t the only one impacted by a contrast shower, as there are other systems activated as well, such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lymphatic system: <\/b><span style=\"font-weight: 400;\">The lymphatic system is responsible for carrying away toxins, waste, and other debris from the body. Contrast showers help increase lymphatic flow (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/287721299_Is_there_a_role_for_contrast_hydrotherapy\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Nervous system: <\/b><span style=\"font-weight: 400;\">The nervous system is responsible for regulating the body&#8217;s temperature. By alternating between hot and cold water, the body&#8217;s nervous system is forced to rapidly adjust its temperature regulation.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Musculoskeletal system:<\/b><span style=\"font-weight: 400;\"> This is a network of muscles, bones, and joints that&#8217;s responsible for physical movement. The reaction of hot and cold water in this system contracts and relaxes the muscles and helps relieve fatigue (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/Fulltext\/2017\/05000\/Effects_of_Cold_Water_Immersion_and_Contrast_Water.32.aspx\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These systems are all interrelated and their <a href=\"https:\/\/betterme.world\/articles\/bicep-workouts-at-home-no-equipment\/\">stimulation<\/a> has further benefits for the body.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/hot-cold-shower-therapy\/\"><i>Hot Cold Shower Therapy: Benefits, Risks, And Technique<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Contrast_Shower_Therapy\"><img decoding=\"async\" class=\"aligncenter wp-image-47396 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207619-1024x576.png\" alt=\"contrast shower\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207619.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207619-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207619.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207619-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207619.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Benefits_Of_A_Contrast_Shower\"><\/span><b>What Are The Benefits Of A Contrast Shower?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Contrast shower therapy offers many potential health benefits, including:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Circulation\"><\/span><b>Improved Circulation<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your body has a &#8220;core temperature&#8221; at which its systems are most <a href=\"https:\/\/betterme.world\/articles\/sound-therapy\/\">comfortable<\/a>. This temperature is maintained by your body&#8217;s built-in cooling and heating system, which includes an intricate network of blood vessels (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK507838\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you take a contrast shower, your body&#8217;s instantly exposed to two different temperatures (hot and cold). This sudden change causes your arteries, veins, and capillaries to constrict and dilate repeatedly in an effort to reach equilibrium. This reaction helps increase the blood flow throughout your body as well as improve circulation (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4049052\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your heart also responds to changing temperatures, as it works harder to adjust its pump rate accordingly. Over time, this can lead to improved cardiovascular health, which includes reduced blood pressure.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Better circulation and improved cardiovascular health can help improve overall bodily functions, such as digestion, nutrient absorption, and waste removal.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Immune_System_Boost\"><\/span><b>Immune System Boost<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">There are many theories as to how contrast shower therapy can help boost your immune system, but the most accepted one is based on its effects on the lymphatic system.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The lymphatic system is a major component of your body&#8217;s immune defense, responsible for carrying away and destroying bacteria, viruses, toxins, and other foreign particles (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK557833\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Its effectiveness is dependent on fluid movement, so even minor changes in pressure can cause lymphatic vessels to dilate and constrict; allowing more fluids to flow throughout your body.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As a result, the immune system can better fight off infections and diseases, keeping you healthy and strong.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another theory suggests that alternating temperatures can help stimulate the production of white blood cells, which are responsible for defending your body against infection (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4049052\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). These cells called monocytes and leukocytes, help the body identify and get rid of any foreign invaders, such as bacteria and viruses.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Yet another theory, backed up by research on mice, shows that daily exposure to cold water boosts the number and activity of a particular type of white blood cell\u2014 natural killer cells and peripheral T-cells (<\/span><a href=\"https:\/\/infectagentscancer.biomedcentral.com\/articles\/10.1186\/1750-9378-2-20\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). These cells have strong anti-tumor and anti-inflammatory properties and are <a href=\"https:\/\/betterme.world\/articles\/honey-cream-body-wraps\/\">believed<\/a> to be responsible for fighting off infection.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While more research is needed, the evidence suggests that regular contrast showers can help <a href=\"https:\/\/betterme.world\/articles\/massage-cupping\/\">improve<\/a> your immune system.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Reduced_Delayed_Onset_Muscle_Soreness_DOMS\"><\/span><b>Reduced Delayed Onset Muscle Soreness (DOMS)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you&#8217;ve ever experienced muscle soreness after a workout, then you know how uncomfortable it can be. This type of pain, known as Delayed Onset Muscle Soreness (DOMS) usually occurs between a day or two after strenuous exercise. It&#8217;s caused by tiny tears in the muscle fibers, which are necessary for muscle growth but can also be extremely painful.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Contrast shower therapy has been shown to reduce DOMS, potentially by increasing blood flow and flushing out lactic acid build-up in the muscles (<\/span><a href=\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0062356\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Cold water also helps to constrict blood vessels, reducing swelling and inflammation (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5285720\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Contrast_Shower_Therapy\"><img decoding=\"async\" class=\"aligncenter wp-image-47371 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207640-1024x576.png\" alt=\"contrast shower\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207640.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207640-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207640.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207640-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207640.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Potential_Weight_Loss\"><\/span><b>Potential Weight Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Contrast shower therapy has been linked to weight loss, although the research is still in its early stages. It&#8217;s believed that regular contrast showers can stimulate the body&#8217;s metabolism, helping it to burn more calories.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Cold water exposure, in particular, is thought to cause a process called &#8220;non-shivering thermogenesis&#8221;. During this process, the body uses stored fat to produce heat and generate energy when it&#8217;s exposed to cold temperatures (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6449850\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, cold exposure recruits brown fat cells, which are known for their role in energy metabolism (<\/span><a href=\"https:\/\/physoc.onlinelibrary.wiley.com\/doi\/full\/10.1113\/JP270805\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). Through &#8220;shivering thermogenesis&#8221; and the recruitment of brown fat cells, your body is able to produce more heat and burn more calories.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another avenue of research suggests that alternating temperatures can increase hormones like adrenaline and noradrenaline (<\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/pdf\/10.3402\/ijch.v61i3.17474\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). These hormones are responsible for mobilizing stored fat and helping you burn calories, even when you&#8217;re not doing anything (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fendo.2011.00102\/full\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Finally, the improved circulation associated with contrast showers can help speed up your digestion and metabolism, allowing you to digest and absorb nutrients more efficiently and burn fat <a href=\"https:\/\/betterme.world\/articles\/cocoa-butter-cream\/\">more quickly<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Granted, weight loss is complicated and requires a comprehensive approach, but regular contrast showers may be able to give you an added boost.<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Contrast_Shower_Therapy\">Start using our app<\/a> and watch the magic happen.<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Reduced_Depression_Symptoms\"><\/span><b>Reduced Depression Symptoms<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The brain produces its own opiates, known as endorphins, when we expose ourselves to cold temperatures (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3558565\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Endorphins stimulate the brain&#8217;s reward system and produce a feeling of well-being, essentially acting as nature&#8217;s own form of antidepressant (<\/span><a href=\"https:\/\/www.mdpi.com\/1422-0067\/22\/1\/338\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Cold showers also increase the release of norepinephrine, which can increase alertness, focus, and energy levels (<\/span><a href=\"https:\/\/journals.physiology.org\/doi\/abs\/10.1152\/jappl.1977.43.2.216\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Better circulation, which we&#8217;ve determined to be one of the benefits of contrast shower therapy, may also contribute to improved mood and mental well-being. Improved circulation helps deliver more fresh oxygen and vital nutrients to the brain, helping it function optimally.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As such, regular contrast showers may help to reduce <a href=\"https:\/\/betterme.world\/articles\/dry-brushing-body-brush\/\">symptoms<\/a> of depression, especially when combined with other treatments like therapy and medication.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Contrast_Shower_Therapy\"><img decoding=\"async\" class=\"aligncenter wp-image-47364 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207632-1024x576.png\" alt=\"contrast shower\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207632.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207632-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207632.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207632-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207632.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Take_A_Contrast_Shower\"><\/span><b>How To Take A Contrast Shower?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here&#8217;s how to take a contrast shower:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with a warm shower (at a temperature you&#8217;d normally take a shower). Lather up, scrub, and rinse. This should take around 3-5 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turn the water to cold\u2014 as cold as you can handle. Stay in the shower for 30 seconds to 1 minute. Don&#8217;t worry if you can&#8217;t handle the full minute. You&#8217;ll work your way up over time.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turn the water to hot\u2014 as hot as you can handle. Stay in the shower for 45 seconds to 1 minute. Don&#8217;t worry if you can&#8217;t handle the full minute. It&#8217;s okay to exit sooner if you need to, you&#8217;ll work your way up over time.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the pattern of hot and cold showering for a total of 5 minutes. The hot cycles should last longer than the cold, but you should finish off with a cold shower.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"When_To_Take_A_Contrast_Shower\"><\/span><b>When To Take A Contrast Shower?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">There&#8217;s no clear consensus on when to take a contrast shower. Ultimately, it depends on your individual goals and preferences. With that being said, many people find that the best time to take a contrast shower is first thing in the morning, as it can provide an energizing and invigorating start to the day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It may also be beneficial to take a contrast shower after a workout, to help reduce delayed-onset muscle soreness (DOMS).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Are_There_Any_Contrast_Shower_Side_Effects\"><\/span><b>Are There Any Contrast Shower Side Effects?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Contrast showers are generally safe and well-tolerated by most people. The only potential side effect would be damage to the skin, especially if the contrast shower is too extreme or if you have sensitive skin.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s best to start with a mild contrast and gradually increase the intensity over time. Also, be sure to moisturize your skin after a contrast shower to help keep it hydrated and healthy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Before taking a contrast shower, it&#8217;s important to consider any contraindications. These are conditions that make it unsafe or ill-advised to take a contrast shower.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Contraindications include:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Open wounds &#8211; including cuts, scrapes, and bruises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High blood pressure<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Heart problems or other circulatory issues<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pregnancy<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Deep vein thrombosis or varicose veins\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you have any of these conditions, it&#8217;s important to talk to your doctor before trying a contrast shower.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/is-hot-water-bad-for-your-hair\/\"><i>Is Hot Water Bad For Your Hair?<\/i><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Contrast shower is a simple and effective tool to improve your health. It can help with improved circulation, muscle recovery, weight loss, and even depression. Start with a mild contrast and work your way up over time. Also, always remember to moisturize afterward. Be sure to talk to your doctor if you have any known contraindications.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Contrast_Shower_Therapy\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>We all look forward to a nice, hot shower after a long day or a tough workout. In addition to washing away sweat and dirt, it can be a great stress reliever and even help you relax. But what if your shower could do more? What if it could help you heal? Contrast shower therapy, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":50594,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[138],"tags":[],"coauthors":[117],"class_list":["post-50593","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-therapy"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Contrast Shower Therapy: The Science, Benefits, And How-Tos - BetterMe<\/title>\n<meta name=\"description\" content=\"Discover \u2605 CONTRAST SHOWERING \u27a4 and the science-backed benefits it can provide, from improved circulation to reduced depression symptoms. Don&#039;t hesitate, change your life today!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/contrast-shower\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Contrast Shower Therapy: The Science, Benefits, And How-Tos\" \/>\n<meta property=\"og:description\" content=\"Discover \u2605 CONTRAST SHOWERING \u27a4 and the science-backed benefits it can provide, from improved circulation to reduced depression symptoms. Don&#039;t hesitate, change your life today!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/contrast-shower\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_1016876512.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/contrast-shower\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/contrast-shower\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/7100a3394b90d4ed5b5fbddc895cc293\"},\"headline\":\"Contrast Shower Therapy: The Science, Benefits, And How-Tos\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/contrast-shower\/\"},\"wordCount\":1705,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/contrast-shower\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_1016876512.jpg\",\"articleSection\":[\"Therapy\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">We all look forward to a nice, hot shower after a long day or a tough workout. In addition to washing away sweat and dirt, it can be a great stress reliever and even help you relax. But what if your shower could do more? What if it could help you heal? <\/span><span style=\\\"font-weight: 400;\\\">Contrast shower therapy, also known as hydrotherapy or thermotherapy, is a practice that has been used for centuries to help address various medical conditions. It involves alternating between hot and cold water temperatures during your shower, which activates various systems in the body and offers many health benefits. <\/span><span style=\\\"font-weight: 400;\\\">In this article, we\u2019ll explore the science behind contrast shower therapy, its benefits, how to take one safely, and the potential side effects you should be aware of.\u00a0<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is A Contrast Shower?\u00a0<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A contrast shower is a therapeutic technique that involves alternating between hot and cold water. It works by stimulating the circulatory system and increasing overall <a href=\\\"https:\/\/betterme.world\/articles\/how-to-relax-back-muscles\/\\\">blood flow<\/a>.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">When you alternate between hot and cold water, your circulatory system is forced to rapidly adapt and respond. This has the effect of increasing blood flow throughout the body (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4049052\/\\\"><span style=\\\"font-weight: 400;\\\">11<\/span><\/a><span style=\\\"font-weight: 400;\\\">).\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The circulatory system isn't the only one impacted by a contrast shower, as there are other systems activated as well, such as:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Lymphatic system: <\/b><span style=\\\"font-weight: 400;\\\">The lymphatic system is responsible for carrying away toxins, waste, and other debris from the body. 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In addition to washing away sweat and dirt, it can be a great stress reliever and even help you relax. But what if your shower could do more? What if it could help you heal? <\/span><span style=\"font-weight: 400;\">Contrast shower therapy, also known as hydrotherapy or thermotherapy, is a practice that has been used for centuries to help address various medical conditions. It involves alternating between hot and cold water temperatures during your shower, which activates various systems in the body and offers many health benefits. <\/span><span style=\"font-weight: 400;\">In this article, we\u2019ll explore the science behind contrast shower therapy, its benefits, how to take one safely, and the potential side effects you should be aware of.\u00a0<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>What Is A Contrast Shower?\u00a0<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">A contrast shower is a therapeutic technique that involves alternating between hot and cold water. It works by stimulating the circulatory system and increasing overall <a href=\"https:\/\/betterme.world\/articles\/how-to-relax-back-muscles\/\">blood flow<\/a>.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">When you alternate between hot and cold water, your circulatory system is forced to rapidly adapt and respond. This has the effect of increasing blood flow throughout the body (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4049052\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The circulatory system isn't the only one impacted by a contrast shower, as there are other systems activated as well, such as:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lymphatic system: <\/b><span style=\"font-weight: 400;\">The lymphatic system is responsible for carrying away toxins, waste, and other debris from the body. 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