為什么洗澡要用冷水而不是熱水?

為什么洗澡要用冷水而不是熱水?

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.

有科學(xué)證據(jù)表明，洗冷水澡對身體和精神有很多好處。然而，對一些人來說，洗個(gè)冷水澡(即使是在夏天)并不容易。下面的文章將幫助你閱讀一些洗冷水澡的技巧和注意事項(xiàng)。

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.

許多人喜歡洗溫水澡而不喜歡洗冷水澡。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?

為什么要用冷水淋浴?

Activate the body

激活人體

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.

冷水澡能讓你感覺神清氣爽，為所有的身體活動(dòng)做好準(zhǔn)備。發(fā)表在《英國運(yùn)動(dòng)醫(yī)學(xué)雜志》上的一篇關(guān)于冷水浴的研究的薈萃分析顯示，冷水浴對身體生理有很多影響。

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.

包括心率加快血壓升高呼吸加快，冷水還會(huì)增加身體的新陳代謝，因?yàn)樗仨毟Φ鼐S持一個(gè)穩(wěn)定的溫度。暴露在冷水中會(huì)刺激棕色脂肪的產(chǎn)生，促進(jìn)新陳代謝，燃燒更多的能量，也意味著減肥效果更好。

Stronger immune system

更強(qiáng)的免疫系統(tǒng)

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.

另一項(xiàng)研究發(fā)現(xiàn)，經(jīng)常洗冷水澡的人因工作或上學(xué)而生病的幾率下降了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.

這項(xiàng)研究收集了3018人的記錄數(shù)據(jù)。他們被分成了幾組，一組人用熱淋浴(先洗熱水澡，然后換成冷水澡)。另一組像往常一樣只用溫水洗澡，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.

洗冷水澡的人體內(nèi)會(huì)增加兩種白細(xì)胞:單核細(xì)胞和淋巴細(xì)胞，其中一些淋巴細(xì)胞具有清除細(xì)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，無論洗澡時(shí)間是長是快，冷水都能激活人體的免疫系統(tǒng)。

"Doping" spirit

“興奮劑”精神

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

一些研究得出結(jié)論，冷水浴可能有提高情緒的好處。

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?yàn)槔渌〖せ盍私桓猩窠?jīng)系統(tǒng)，增加了神經(jīng)遞質(zhì)，如去甲腎上腺素和內(nèi)啡肽的能力，導(dǎo)致在冷水浴后抑郁癥狀減輕，冷水浴者會(huì)感到神清氣爽。然而，這并不意味著冷水浴可以完全治療抑郁。

Reduce inflammation

減少炎癥

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

冷水療法(用冰水浸泡身體或冷水浴)是運(yùn)動(dòng)醫(yī)學(xué)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.

運(yùn)動(dòng)物理治療師認(rèn)為，冷水能迅速控制體溫升高和炎癥。與冷水浴相比，在劇烈活動(dòng)中，冷浸泡在減少熱量和冷卻身體方面更有效。

Improve and restore physical

改善和恢復(fù)身體

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，用冷水浸泡和熱水交替療法(先用熱水再用冷水)有助于促進(jìn)恢復(fù)，減少疲勞感。這項(xiàng)技術(shù)可以應(yīng)用在運(yùn)動(dòng)員身上，以減少運(yùn)動(dòng)帶來的疲勞。

Pain relief

緩解疼痛

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.

根據(jù)科學(xué)家的研究，冷水和局部麻醉對疼痛有同樣的效果。接觸冷水會(huì)導(dǎo)致血管收縮，這有助于減少疼痛和腫脹。冷水還能減緩神經(jīng)信號(hào)向大腦發(fā)送痛覺信號(hào)的速度，而神經(jīng)信號(hào)傳導(dǎo)的沖動(dòng)會(huì)降低痛覺的感知。