为什么洗澡要用冷水而不是热水?

为什么洗澡要用冷水而不是热水?

There is scientific evidence that taking a cold shower has many physical and mental benefits. However, for some people, taking a cold shower (even in the summer) is not easy. The following article will help you read some tips for taking a cold shower and things to note.

有科学证据表明，洗冷水澡对身体和精神有很多好处。然而，对一些人来说，洗个冷水澡(即使是在夏天)并不容易。下面的文章将帮助你阅读一些洗冷水澡的技巧和注意事项。

Many people prefer to take a warm bath than a cold bath. However, several studies have shown that using cold water is beneficial for physical and mental health.

许多人喜欢洗温水澡而不喜欢洗冷水澡。然而，一些研究表明，使用冷水有利于身心健康。

Why should shower with cold water?

为什么要用冷水淋浴?

Activate the body

激活人体

Cold showers can make you feel refreshed, ready for all body activities. According to a meta-analysis of the study of cold water bath published in British Journal of Sports Medicine (British Journal of Sports Medicine), cold water shower has many effects on body physiology.

冷水澡能让你感觉神清气爽，为所有的身体活动做好准备。发表在《英国运动医学杂志》上的一篇关于冷水浴的研究的荟萃分析显示，冷水浴对身体生理有很多影响。

Including increased heart rate, increased blood pressure, increased breathing. Cold water also increases the body's metabolism because it must work harder to maintain a stable temperature. Exposure to cold water stimulates the production of brown fat, boosts metabolism, burns more energy and means more weight loss.

包括心率加快血压升高呼吸加快，冷水还会增加身体的新陈代谢，因为它必须更努力地维持一个稳定的温度。暴露在冷水中会刺激棕色脂肪的产生，促进新陈代谢，燃烧更多的能量，也意味着减肥效果更好。

Stronger immune system

更强的免疫系统

Another study found that the rate of illness that made people sick from work or school dropped by 29% in those who practiced cold showers.

另一项研究发现，经常洗冷水澡的人因工作或上学而生病的几率下降了29%。

The study gathered recorded data on 3,018 people. They were divided into groups, a group of people showered on a heat reciprocal regimen (first taking a hot shower then switching to a cold shower). Another group only bathed in warm water as usual and did not use cold water at all.

这项研究收集了3018人的记录数据。他们被分成了几组，一组人用热淋浴(先洗热水澡，然后换成冷水澡)。另一组像往常一样只用温水洗澡，根本不用冷水。

In people with cold showers, two types of white blood cells: monocytes and lymphocytes are increased, in which, some lymphocytes have the effect of eliminating bacteria, viruses, and toxins.

洗冷水澡的人体内会增加两种白细胞:单核细胞和淋巴细胞，其中一些淋巴细胞具有清除细菌、病毒和毒素的作用。

Notably, research shows that cold water activates the body's immune system regardless of whether the bath time is long or fast.

值得注意的是，研究表明，无论洗澡时间是长是快，冷水都能激活人体的免疫系统。

"Doping" spirit

“兴奋剂”精神

Some studies conclude that cold showers may have mood-boosting benefits.

一些研究得出结论，冷水浴可能有提高情绪的好处。

Because cold showers activate the sympathetic nervous system and increase the ability of neurotransmitters such as norepinephrine and endorphins, causing depressive symptoms to decrease after a cold shower, cold bathers then feel refreshed. However, this does not mean that a cold shower can be a substitute for depression.

因为冷水浴激活了交感神经系统，增加了神经递质，如去甲肾上腺素和内啡肽的能力，导致在冷水浴后抑郁症状减轻，冷水浴者会感到神清气爽。然而，这并不意味着冷水浴可以完全治疗抑郁。

Reduce inflammation

减少炎症

Cold water therapy (soaking the body in ice water or taking a cold bath) is a common method in sports medicine.

冷水疗法(用冰水浸泡身体或冷水浴)是运动医学中常用的方法。

Sports physiotherapists argue that cold water temperatures can quickly reduce hyperthermia and reduce inflammation. Compared to cold showers, cold soaking is more effective at reducing heat and cooling the body during strenuous activities.

运动物理治疗师认为，冷水能迅速控制体温升高和炎症。与冷水浴相比，在剧烈活动中，冷浸泡在减少热量和冷却身体方面更有效。

Improve and restore physical

改善和恢复身体

Research shows that soaking in cold water and therapy with reciprocal hot water therapy (first using hot water, then cold water) can help boost recovery and reduce feelings of fatigue. This technique can be applied to athletes to reduce fatigue associated with exercise.

研究表明，用冷水浸泡和热水交替疗法(先用热水再用冷水)有助于促进恢复，减少疲劳感。这项技术可以应用在运动员身上，以减少运动带来的疲劳。

Pain relief

缓解疼痛

According to scientists, cold water has the same effect as a local anesthetic for pain. Contact with cold water can cause blood vessels to constrict, which helps reduce pain and swelling. Cold water can also slow down the rate at which the nerve signals that conduct impulses send pain signals to the brain, which can reduce pain perception.

根据科学家的研究，冷水和局部麻醉对疼痛有同样的效果。接触冷水会导致血管收缩，这有助于减少疼痛和肿胀。冷水还能减缓神经信号向大脑发送痛觉信号的速度，而神经信号传导的冲动会降低痛觉的感知。