How to start cold exposure: the secret of a strong body and a resilient mind

Would you like a more efficient immune system, better resilience to stress, better circulation and a considerably better mood on top of that? A great way to work on all of it at once is cold exposure. If you are interested in what cold exposure actually is and is not, or how to start with it, this article will help you. We will also add a few tips for wholesome foods that do your body good alongside cold exposure.

How to start cold exposure? The process is simple and you do not have to start in winter

Cold exposure is a process in which the body gradually gets used to the cold. It does not really matter whether you practise it at home in the shower or the bath, in the stream behind your house or in a lake. At the same time, cold exposure is not suitable for everyone and you certainly do not start by jumping between ice floes. If you want to begin, proceed carefully and gradually – that is how you will enjoy it to the full. So how do you start?

1. Start with cold showers. The advantage of cold exposure in the shower is that you can regulate the water temperature. You can set it differently every time you shower, and you can also change it during each shower. It is good to use this to your advantage, so at the beginning definitely start with short cold showers.
2. Go slowly. Whether you choose a shower or a cold bath, it is recommended to increase the time spent in cold water gradually. Lower the water temperature by a few degrees or add more seconds that you can bear in the cold; ideally add 15 – 20 seconds each time.
3. Be patient. The results and benefits of cold exposure come gradually. Do not expect extreme changes after a few cold baths. One thing you will get straight away, though – it is a feeling of better recovery after physical activity or any training session, and another great benefit is building firm, strong willpower.

The benefits of cold exposure in a lake and at home in the bath

Cold exposure helps the body build up resilience to cold and brings a whole range of physical and mental positives. The adaptation process involves changes in the structure and function of cells and tissues that make the body more resilient to cold and subsequently to other challenges as well. What are the most important benefits of cold exposure?

• Better circulation. Cold exposure supports blood circulation through the process of narrowing the blood vessels, which helps keep heat in the body. The vessels narrow in the cold to prevent heat escaping from the body. After warming up, the blood vessels widen again so that blood flow improves. This cycle is associated with better cardiovascular health.
• Better sleep. Cold exposure is associated with the production of the hormone melatonin, which regulates sleep. Cold exposure may help increase melatonin production by causing a drop in body temperature.
• Less stress and anxiety. Cold exposure is associated with lower stress and anxiety through the release of endorphins. Endorphins are hormones with an uplifting effect that help ease feelings of stress and anxiety.
• Support for the immune system. Cold exposure stimulates the production of white blood cells, which are important in fighting infections. It also increases blood flow to the lymphatic system, which helps the body deal with infections.

Support your immunity even more

Alongside regular physical activity, cold exposure and a good lifestyle there is another great way to support your immunity. For example, taking in enough vitamins and minerals for immunity regularly is one of the keys to health.

Powerlogy Upgraded Organic Turmeric 300 g

Powerlogy Upgraded Organic Turmeric 300 g gives the body clean energy only. You can use it as an ingredient in food, in a hot drink, or follow our recipes to make crunchy crackers. A blend of turmeric, black pepper, ginger, cinnamon, cardamom, chilli and the adaptogens maca and ashwagandha.

Powerlogy Upgraded Organic Greens

Organic vitamins, minerals and enzymes in one – that is Upgraded Organic Greens. A blend of seven plants with plenty of fibre. It contains no gluten and no added sugar.

Powerlogy Kurkuma Chocobar 50 g

Looking for something sweet and wholesome at the same time? We have a unique organic chocolate made with up to 40 % cocoa butter for you. The white chocolate Organic Kurkuma Chocobar is a great way to snack and bake more healthily. It contains considerably less sugar than conventional chocolates and is suitable for vegans — a welcome treat after a good session in ice-cold water.