Does hardening help reduce winter illnesses? A response from a therapist.

How Cold Affects the Body

Exposure to low temperatures triggers a series of processes in the human body. Firstly, it activates vascular tone. Blood vessels constrict in response to cold to prevent excessive heat loss, and they expand again when transitioning to warmth.

Cold water immersion or diving into icy water is a stressor for the body. However, unlike psycho-emotional stress (such as that experienced at work or within the family), it tends to have a positive effect—stimulating the release of happiness hormones like serotonin and endorphins. Some studies confirm the beneficial effects of hardening for individuals with heightened anxiety and even depressive states.

Finally, cold exposure aids in muscle recovery after physical exertion—reducing pain and inflammation. For instance, professional football players and other athletes sometimes take cold baths after matches or intense training sessions.

Do the Hardened Get Sick Less Often?

The desire to strengthen the immune system and reduce illness is perhaps the main motivation for people who begin hardening practices. There is a wealth of scientific literature on this topic, but experts have yet to reach a consensus. Most findings are merely hypotheses that lack substantial research backing.

It is likely that regular hardening can indeed help reduce the incidence of colds. However, it may not be as effective against viruses and bacteria. This perspective is supported by a study conducted by Dutch researchers involving 3,000 participants. Some volunteers took ice-cold showers for three months, while others did so for about two months. The researchers aimed to determine whether these practices would lead to fewer illnesses. It turned out that those who started hardening earlier experienced fewer colds. However, the number of respiratory viral infections was the same for all participants.

The reason for this is probably rooted in the body's adaptation to low temperatures. With regular hardening, blood vessels eventually become more resilient to cold and begin to constrict less frequently. This reduces the risk of hypothermia and its side effect of weakened immunity. Nevertheless, hardening does not provide 100% protection against pathogens. At most, it may reduce the number of seasonal colds and runny noses.

Moreover, to achieve a similar effect, it is not necessary to engage in extreme cold exposure. Simply using a contrast shower, ventilating your apartment more frequently, and generally maintaining a healthy lifestyle can strengthen the immune system just as effectively. A balanced diet, physical activity, and outdoor walks will help bolster immunity significantly.

Not a Method for Everyone

Hardening is not a universal method for health improvement. The approach has a considerable number of contraindications—ranging from joint issues to urinary tract diseases, hypertension, and heart failure.

If you decide to embark on a hardening journey, it is essential to start with a visit to a healthcare professional. The specialist will check for any contraindications and provide recommendations on the intensity of exposure. Additionally, it is crucial to acclimatize to the cold gradually—starting with wiping down or dousing with cool water, rather than icy water. These procedures should be done regularly. Jumping into a snowdrift after a sauna a couple of times a year has nothing to do with hardening and may even be harmful.