Behaviour

Take regular cold showers

Research indicates brief cold water exposure activates the sympathetic nervous system, increases norepinephrine and enhances immune function.

Cold exposure activates brown adipose tissue, potentially improving metabolic health
Dr. Susanna Søberg's research shows cold exposure promotes norepinephrine release, supporting mental alertness
The Wim Hof Method studies at Radboud University demonstrate improved immune response and inflammation control
Dr. Rhonda Patrick notes cold exposure increases norepinephrine by 200-300%, potentially aiding depression symptoms
Research from Charles University found brief cold water immersion increases white blood cell counts
Dr. Mark Harper's work suggests cold water adaptation may reduce stress response to other physiological challenges

30-90 seconds of cold water exposure

Morning shower or end of regular shower

Start gradually with brief exposures at moderate temperatures
Not recommended for people with certain cardiovascular conditions
Consult physician before beginning if pregnant, elderly, or with heart disease
Cold shock response may cause hyperventilation; breathe slowly and deliberately
Cold exposure should be kept brief (under 2 minutes) initially to prevent hypothermia risk