Cold showers, cold plunges, and other forms of intentional cold exposure have gained popularity in recent years—and for good reason. Long used in traditional healing systems, cold exposure is now supported by a growing body of research showing benefits for immune health, inflammation, metabolism, mental well-being, and stress resilience. From an integrative and functional medicine perspective, cold exposure is a powerful example of a small, intentional stress that strengthens the body’s ability to adapt and thrive.
Why Cold Can Be Good for You
When the body is briefly exposed to cold, it activates the sympathetic nervous system, increasing norepinephrine and stimulating heat production. Over time, this controlled stress improves physiological flexibility—our ability to respond to challenges and return to balance. Rather than weakening the system, short bouts of cold appear to train it.
Immune and Inflammation Benefits
Research suggests cold exposure can support immune resilience. A randomized controlled study published in PLOS One found that people who ended their showers with 30–90 seconds of cold water took 29% fewer sick days than those taking warm showers alone. While infection rates were similar, recovery and tolerance appeared improved.
Cold exposure also increases norepinephrine, which has anti-inflammatory effects, helping reduce inflammatory signaling in the body. Lower chronic inflammation is a cornerstone of functional medicine, as it contributes to healthier immune, cardiovascular, and metabolic function.
Metabolism and Cellular Energy
Cold exposure activates brown adipose tissue (BAT)—a type of fat that burns energy to generate heat. Activation of BAT improves insulin sensitivity and metabolic flexibility, both of which are key factors in preventing metabolic disease. Cold exposure also challenges mitochondria, prompting them to become more efficient and resilient, thereby supporting energy production and cellular repair.
Mental Health and Stress Resilience
Cold exposure has notable effects on mood and focus. Studies show it can significantly increase dopamine and norepinephrine, neurotransmitters associated with motivation, clarity, and emotional stability. Unlike stimulants, these effects may last for hours without a crash.
Regular cold exposure also helps retrain the nervous system. While the initial response is activating, repeated practice improves parasympathetic recovery and vagal tone, enhancing stress tolerance and emotional regulation.
How to Practice Cold Exposure Safely
Cold exposure does not need to be extreme to be effective. From a functional medicine perspective, consistency and gradual progression matter more than intensity. Simple ways to start include:
- Cold shower finish: End a warm shower with 30–60 seconds of cold water, gradually increasing to 2–3 minutes.
- Cold showers: 1–3 minutes of cold water, focusing on slow, controlled breathing.
- Cold plunges or ice baths: 50–60°F (10–15°C) for 1–3 minutes is sufficient for most benefits.
- Outdoor cold exposure: Lightly dressed walks in cool weather can also be effective.
Tips for success:
- Breathe slowly and stay relaxed.
- Start short and build gradually.
- Aim for 2–4 sessions per week.
- Avoid cold exposure when sick, overly exhausted, or under extreme stress.
Individuals with cardiovascular disease, uncontrolled high blood pressure, Raynaud’s phenomenon, or neurological conditions should consult a healthcare provider before starting cold exposure therapy.
Go ahead, get chilly! Be well.
References
- Buijze GA et al. Effect of Cold Showers on Health and Work. PLOS One, 2016.
- Shevchuk NA. Adapted cold shower as a potential treatment for depression. Med Hypotheses, 2008.
- Kox M et al. Voluntary activation of the sympathetic nervous system and attenuation of the innate immune response. PNAS, 2014.
- van Marken Lichtenbelt WD et al. Cold-activated brown adipose tissue in healthy men. NEJM, 2009.
- Tipton MJ et al. Cold water immersion: kill or cure? Exp Physiol, 2017.
