早上洗個冷水澡怎么樣

A cold shower in the morning is a pretty unpleasant way to start the day. Yet many have been tempted to take up the habit because being immersed in cold water has many purported health benefits, both physical and mental.

早上洗個冷水澡是開始新一天的一種非常不愉快的方式。然而，許多人已經(jīng)開始養(yǎng)成這種習(xí)慣，因?yàn)榻菰诶渌袑ι眢w和精神都有許多據(jù)稱的健康益處。

Cold showers were first administered for health reasons in the early 19th century when doctors designed them for use on asylum and prison inmates to "cool hot, inflamed brains, and to instill fear to tame impetuous wills".

冷水浴最早是在19世紀(jì)初，出于健康考慮，當(dāng)時醫(yī)生為收容中心和監(jiān)獄犯人設(shè)計了冷水浴，以“冷卻發(fā)熱、發(fā)炎的大腦，并灌輸恐懼以馴服沖動的意志”。

By the mid-19th century, the Victorians realized that the shower had other uses, namely washing people – and it would be better if the water was warm. So the shower went from being a device used to inflict unpleasantness for an hour and a half to one that was very pleasant and lasted about five minutes.

到19世紀(jì)中葉，維多利亞時代的人意識到淋浴還有其他用途，也就是洗澡——如果水是溫水的話會更好。因此，淋浴從一個半小時不愉快的裝置變成了一個非常愉快的裝置，盡管只能持續(xù)大約五分鐘。

And yet the practice of taking a cold shower for health benefits never truly went away, and, indeed, seems to be enjoying a resurgence.

然而，為了健康而洗冷水澡的習(xí)慣從未真正消失，而且似乎正在復(fù)蘇。

A large study from the Netherlands found that people who took a cold shower were less likely than those who took a warm shower to take time off work due to sickness.

荷蘭的一項(xiàng)大型研究發(fā)現(xiàn)，洗冷水澡的人比洗熱水澡的人更不可能因?yàn)樯《菁佟?/p>

A group of over 3,000 people was split into four groups and asked to have a warm shower every day. But one group was asked to end it with 30 seconds of cold water, another with 60 seconds of cold water, another with 90 seconds of cold water.

一個3000多人的小組被分成四組，要求他們每天洗個熱水澡。但其中一組被要求在結(jié)束時沖30秒冷水，另一組沖60秒冷水，另一組沖90秒冷水。

The control group could merely enjoy a warm shower. The participants were asked to follow this protocol for a month. (Although, 64 percent continued with the cold-water regimen because they liked it so much.)

對照組只能洗個熱水澡。參與者被要求在一個月內(nèi)遵循這個方案。(不過，64%的人繼續(xù)使用冷水療法，因?yàn)樗麄兎浅Ｏ矚g冷水療法。)

After a three-month follow-up period, they found that the groups that had cold water had a 29 percent reduction of self-reported sick leave from work. Interestingly, the duration of the cold water did not affect the sickness absence.

經(jīng)過三個月的隨訪，他們發(fā)現(xiàn)沖冷水澡的小組自報病假減少了29%。有趣的是，冷水的持續(xù)時間并不影響缺勤。

The reason a blast of cold water might stop people from getting ill is not clear, but some research suggests it may have something to do with 'boosting' the immune system. A study from Czechia showed that when "athletic young men" were immersed in cold water three times a week for six weeks, it gave a slight boost to their immune system. However, more and larger studies are needed to confirm these findings.

一盆冷水可以防止人們生病的原因尚不清楚，但一些研究表明，這可能與“增強(qiáng)”免疫系統(tǒng)有關(guān)。捷克的一項(xiàng)研究表明，當(dāng)“運(yùn)動的年輕男子”連續(xù)六周每周在冷水中浸泡三次時，他們的免疫系統(tǒng)會有輕微的增強(qiáng)。然而，需要更多更大規(guī)模的研究來證實(shí)這些發(fā)現(xiàn)。

Cold water also appears to activate the sympathetic nervous system, the part of the nervous system that governs the fight-or-flight' response (an automatic physiological reaction to an event that is perceived as dangerous, stressful or frightening).

冷水似乎還能激活交感神經(jīng)系統(tǒng)，交感神經(jīng)系統(tǒng)是控制戰(zhàn)斗或逃跑反應(yīng)的神經(jīng)系統(tǒng)的一部分(對被視為危險、緊張或恐怖的事件的自動生理反應(yīng))。

When this is activated, such as during a cold shower, you get an increase in the hormone noradrenaline. This is what most likely causes the increase in heart rate and blood pressure observed when people are immersed in cold water, and is linked to the suggested health improvements.

當(dāng)它被激活時，比如在冷水浴時，你的去甲腎上腺素就會增加。當(dāng)人們浸泡在冷水中時，這是最有可能導(dǎo)致心率和血壓升高的原因，這與改善健康有關(guān)。

Cold water immersion has also been shown to improve circulation. When exposed to cold water, there is decreased blood flow to the skin. When the cold water stops, the body has to warm itself up, so there is an increase in blood flow to the surface of the skin.

冷水浸泡也被證明可以改善循環(huán)。當(dāng)暴露在冷水中時，皮膚的血流量減少。當(dāng)冷水停止時，身體就會變暖，所以流向皮膚表面的血液會增加。

There is a fair amount of evidence that cold water immersion or having a cold shower is good for your health – even if the reasons why are still a little unclear.

有相當(dāng)多的證據(jù)表明，冷水浸泡或洗冷水澡對你的健康有好處——即使原因還不清楚。

But before you start turning the cold tap on towards the end of your shower, you should know that there are some risks to a cold shower. Because a sudden gush of cold water shocks the body, it can be dangerous for people with heart disease and could precipitate a heart attack or heart-rhythm irregularities.

但是，在淋浴結(jié)束時打開冷水龍頭之前，你應(yīng)該知道冷水淋浴也有一定的風(fēng)險。由于突然涌出的冷水會對身體產(chǎn)生沖擊，因此對心臟病患者來說可能是危險的，并可能導(dǎo)致心臟病發(fā)作或心律失常。