Walking up the mountain in January, I had on my jacket, hat and down vest over wool sweater and pants, and passed a man whose shins were showing between socks and thin pants and only wearing a light jacket and headband.
When I commented, he indicated that this weather felt warm to him.
The man I passed is Pettr who grew up and lives in Finland, a contrast to my home in central Arizona. I did not want a chill, and marveled at what amount of clothing it took for me to stay warm. Pettr is a great example of being cold tolerant.
I could be like Pettr if I practiced wearing less clothing in the cold and wondered what benefits I might see if I did that. I already have incorporated some cold exposure into my daily life.
Cold Can Be Beneficial
Research has explored how exposing our bodies to temperatures below our comfort level can benefit us.
There are important differences in how we expose ourselves to cold—not just “sticking your head in the freezer,” but whether heat is transferred away by air or by water, and how long the exposure lasts.
Naturopathic hydrotherapy—the practice of using water to add and remove heat from the body for therapeutic purposes—has been practiced for centuries. Here, I’m focusing on the use of short or long cold exposure without an alternating heating phase.
While most research has been done on cold water immersion (CWI), we can reasonably extrapolate that some of the same physiological mechanisms may occur with other forms of cold exposure we can adopt in daily life.
My personal favorite is a cold shower, while Pettr is a good example of outdoor cold exposure with light clothing.
There is also cryotherapy, which uses precisely regulated chambers to expose the body to deep cold; for that, it’s best to consult an expert. Let’s look at what we can do at home.
How Cold Exposure Can Benefit
Increased metabolic rate
Metabolic pathways are activated to generate heat in an effort to preserve core temperature. You don’t have to shiver to generate this heat, although you may.
I notice that after my cold showers, I experience a rebound effect of warmth from the inside out a few minutes after I step out. Something has changed!
Increased cold tolerance
With frequent cold exposure, the body becomes more efficient at activating heat-producing processes.
Interestingly, studies of Norwegian fishermen—who often work in cold environments and regularly immerse their hands in cold water—suggest that cold-water finger dexterity may actually improve with repeated cold exposure.
For me after my cold shower, I find that I’m no longer cold while getting dressed in the cooler winter temperatures of my house, as I was after a hot shower.
Increased focus and energy levels
Participants in CWI studies have reported feeling more alert, focused, and inspired after only five minutes of cold exposure.
I notice the same effect after my morning cold shower, in fact, it is the primary reason I do this daily.
Improved mood
Mood may improve through increased norepinephrine levels. Study participants reported feeling less nervous and distressed, and more active, alert, inspired, proud, and attentive.
I believe this aligns with the effects of any hormetic stressor—that is, a challenge to the body that is not so strong that it causes harm, but strong enough to promote adaptation.
Increased resilience and mental toughness
Researchers have found associations between emotional states during cold water immersion and increased connectivity between brain regions involved in self-regulation, emotion, and attention control.
Once again, this reflects the benefits of a mental hormetic stress that can support stronger emotional resilience and overall mental health.
If it’s winter . . .
I have multiple opportunities in winter to get benefits of cold exposure.
The water running under the ground in Arizona is much cooler than in the summer, so I benefit from the contrast in my morning shower.
Being outside lightly dressed may be a challenge that I take on too.
What benefits are you looking for? What will you do?
