早上洗个冷水澡怎么样

A cold shower in the morning is a pretty unpleasant way to start the day. Yet many have been tempted to take up the habit because being immersed in cold water has many purported health benefits, both physical and mental.

早上洗个冷水澡是开始新一天的一种非常不愉快的方式。然而，许多人已经开始养成这种习惯，因为浸泡在冷水中对身体和精神都有许多据称的健康益处。

Cold showers were first administered for health reasons in the early 19th century when doctors designed them for use on asylum and prison inmates to "cool hot, inflamed brains, and to instill fear to tame impetuous wills".

冷水浴最早是在19世纪初，出于健康考虑，当时医生为收容中心和监狱犯人设计了冷水浴，以“冷却发热、发炎的大脑，并灌输恐惧以驯服冲动的意志”。

By the mid-19th century, the Victorians realized that the shower had other uses, namely washing people – and it would be better if the water was warm. So the shower went from being a device used to inflict unpleasantness for an hour and a half to one that was very pleasant and lasted about five minutes.

到19世纪中叶，维多利亚时代的人意识到淋浴还有其他用途，也就是洗澡——如果水是温水的话会更好。因此，淋浴从一个半小时不愉快的装置变成了一个非常愉快的装置，尽管只能持续大约五分钟。

And yet the practice of taking a cold shower for health benefits never truly went away, and, indeed, seems to be enjoying a resurgence.

然而，为了健康而洗冷水澡的习惯从未真正消失，而且似乎正在复苏。

A large study from the Netherlands found that people who took a cold shower were less likely than those who took a warm shower to take time off work due to sickness.

荷兰的一项大型研究发现，洗冷水澡的人比洗热水澡的人更不可能因为生病而休假。

A group of over 3,000 people was split into four groups and asked to have a warm shower every day. But one group was asked to end it with 30 seconds of cold water, another with 60 seconds of cold water, another with 90 seconds of cold water.

一个3000多人的小组被分成四组，要求他们每天洗个热水澡。但其中一组被要求在结束时冲30秒冷水，另一组冲60秒冷水，另一组冲90秒冷水。

The control group could merely enjoy a warm shower. The participants were asked to follow this protocol for a month. (Although, 64 percent continued with the cold-water regimen because they liked it so much.)

对照组只能洗个热水澡。参与者被要求在一个月内遵循这个方案。(不过，64%的人继续使用冷水疗法，因为他们非常喜欢冷水疗法。)

After a three-month follow-up period, they found that the groups that had cold water had a 29 percent reduction of self-reported sick leave from work. Interestingly, the duration of the cold water did not affect the sickness absence.

经过三个月的随访，他们发现冲冷水澡的小组自报病假减少了29%。有趣的是，冷水的持续时间并不影响缺勤。

The reason a blast of cold water might stop people from getting ill is not clear, but some research suggests it may have something to do with 'boosting' the immune system. A study from Czechia showed that when "athletic young men" were immersed in cold water three times a week for six weeks, it gave a slight boost to their immune system. However, more and larger studies are needed to confirm these findings.

一盆冷水可以防止人们生病的原因尚不清楚，但一些研究表明，这可能与“增强”免疫系统有关。捷克的一项研究表明，当“运动的年轻男子”连续六周每周在冷水中浸泡三次时，他们的免疫系统会有轻微的增强。然而，需要更多更大规模的研究来证实这些发现。

Cold water also appears to activate the sympathetic nervous system, the part of the nervous system that governs the fight-or-flight' response (an automatic physiological reaction to an event that is perceived as dangerous, stressful or frightening).

冷水似乎还能激活交感神经系统，交感神经系统是控制战斗或逃跑反应的神经系统的一部分(对被视为危险、紧张或恐怖的事件的自动生理反应)。

When this is activated, such as during a cold shower, you get an increase in the hormone noradrenaline. This is what most likely causes the increase in heart rate and blood pressure observed when people are immersed in cold water, and is linked to the suggested health improvements.

当它被激活时，比如在冷水浴时，你的去甲肾上腺素就会增加。当人们浸泡在冷水中时，这是最有可能导致心率和血压升高的原因，这与改善健康有关。

Cold water immersion has also been shown to improve circulation. When exposed to cold water, there is decreased blood flow to the skin. When the cold water stops, the body has to warm itself up, so there is an increase in blood flow to the surface of the skin.

冷水浸泡也被证明可以改善循环。当暴露在冷水中时，皮肤的血流量减少。当冷水停止时，身体就会变暖，所以流向皮肤表面的血液会增加。

There is a fair amount of evidence that cold water immersion or having a cold shower is good for your health – even if the reasons why are still a little unclear.

有相当多的证据表明，冷水浸泡或洗冷水澡对你的健康有好处——即使原因还不清楚。

But before you start turning the cold tap on towards the end of your shower, you should know that there are some risks to a cold shower. Because a sudden gush of cold water shocks the body, it can be dangerous for people with heart disease and could precipitate a heart attack or heart-rhythm irregularities.

但是，在淋浴结束时打开冷水龙头之前，你应该知道冷水淋浴也有一定的风险。由于突然涌出的冷水会对身体产生冲击，因此对心脏病患者来说可能是危险的，并可能导致心脏病发作或心律失常。