生物与医学2017ncbi.nlm.nih.gov
冷水淋浴对健康与工作的影响：一项随机对照试验
The Effect of Cold Showering on Health and Work: A Randomized Controlled Trial
进阶 · 约 25 分钟读完前置知识：随机对照试验基础、基础统计与显著性、健康行为/生理学常识
导读
这项随机对照试验研究冷水淋浴对健康与工作表现的影响；据评论转述，约3000名参与者连续一个月每天进行30–90秒冷水淋浴，主要结果显示病假天数约减少30%。论文试图检验日常冷水刺激是否能带来可量化的健康与出勤收益。
HN 关注点：冷水淋浴是否真有随机试验证据，以及冷水刺激的生理机制、个人体验和实际代价。
HN 评论精选
这几条评论里：补充 2 亲历 2
补充概括研究设计与主要结果：病假约减少30%，并引出 Wim Hof 法讨论。
简而言之：一项约3000人的研究，要求参与者每天冷水淋浴30–90秒，持续一个月。结果显示的主要差异是病假天数减少了约30%。顺便问一句，这里有人试过 Wim Hof 方法吗？
sytelus查看英文原文
TLDR; 3000 participants study that asked them to do cold showers for 30-90 seconds each day for 1 month. Main difference shown was ~30% reduction in sick days they took. On a side note, has anyone here tried wim hof method?
补充补充冷疗机制：去甲肾上腺素、线粒体生成与脂肪褐化。
Rhonda Patrick 博士在她的营养、健康、生物学和流行病学研究里多次讲过冷疗（以及热疗）。冷冻疗法通常是华氏-180度2分钟；但据我记忆，约华氏40度暴露4–6小时也能达到类似效果。我想她也提到过冷水浸泡几分钟有类似效应。冷休克的好处大致是：去甲肾上腺素最高增加5倍，带来大量专注力；诱导线粒体生成，从而提升耐力；线粒体生成会让白色脂肪变棕色，因为脂肪细胞长出线粒体产热保暖。她这里有一份报告：https://www.foundmyfitness.com/?sendme=cold-stress ，你也可以在她发布的多个视频里零散听到：https://www.youtube.com/watch?v=if-J8w2ay94
itchyouch查看英文原文
Dr. Rhonda Patrick goes over cold therapy (along with hot therapy) numerous times in her nutrition/health/biology/epidemiological research. cryo usually is -180 degrees F for 2 minutes. But a similar effect can be achieved with ~40 F (IIRC) exposure for ~4-6 hours. I think she has mentioned similar effects for immersion in cold water for several minutes as well. The benefits of cold shock are basically: * increase norepinephrine up to 5 fold which provides a ton of focus/attention. * induces biogenesis of mitochondria, thus increases endurance. * that biogensis turns white fat brown as fat cells grow mitochondria to generate heat to stay warm Looks like she has a report on it here: https://www.foundmyfitness.com/?sendme=cold-stress You can also listen to it in bits and pieces in various videos she has posted: https://www.youtube.com/watch?v=if-J8w2ay94
亲历亲历：冷水淋浴省水提神，但失去热水放松肩颈的作用。
有一次热水器坏了、一时没钱修，我们全家这样过了大约6个月。好处：水费几乎减半，因为大人小孩都因水太冷而洗澡快得多；淋浴间也少清洁很多；早上冷水冲一下更清醒。坏处：我注意到头痛和脖子僵硬变多，后来意识到热水澡能帮我放松肩颈肌肉——长时间敲键盘写代码让这些肌肉很紧。家里其他人没发现生病增多或减少。总的来说，现在热水回来了我很高兴，至少可以选择。
cyberferret查看英文原文
We did this in our entire house for about 6 months once when our water heater broke and we couldn't afford to get it fixed quickly. UPSIDES: We nearly halved our water bill as all of us (kids and parents) took far shorter showers because it was so cold. This also meant we had to clean the shower much less often. I would also be more awake and alert in the morning after a cold rinse. DOWNSIDES: I noticed I was getting more headaches and stiff necks, then I realised that the hot showers were helping me to de-tension and relax my shoulder and neck muscles which have become tight due to my long work hours writing code at a keyboard. Didn't notice any up or down occurrences of sickness in the rest of the family. Overall, I am glad we have hot water back now. At least I have a choice which way to go.
亲历亲历：热水后冷水冲或跑步后下海带来强烈快感，可能涉及内啡肽。
我以前每天早上这么做……先正常热水澡，最后把水温调到最冷，忍到身体适应。那是一种免费的高潮，很好的一天开始方式。我猜是内啡肽释放。现在我更愿意跑几英里后趁身体还热、兴奋时直接跳进（冷）海里；水甚至不觉得冷，很棒。这里的人通常在海里穿潜水服。
zzxxkk123查看英文原文
I used to do this every morning... just take a normal hot shower, then at the end crank it full cold and endure until normalized. It's a free high, great way to start a day. I presumed endorphins are being released. Now I prefer to run a bunch of miles and immediately jump into the (cold) ocean while still all hot and amped up from the run. The water doesn't even seem cold, it's great. Normally people wear wet-suits in the ocean here.
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