If you want to improve your immune system and feel ready to tackle your day, then there’s one change to your daily routine you need to bring in. Simply switching your warm shower to a cold one can have a marked impact on your health and mood with the National Institute of Health finding that people who took a cold shower were 29% less likely to report being sick.

Just 30 seconds under the cold water can have a benefit, according to wellness expert Brian Clarke from UK Saunas and Ice Baths. He said: “Switching from hot to cold in the shower for 30 seconds to 2 minutes can help your body fight off colds and other bugs.

“The cold water gives your immune system stimulates your white blood cells to fight off potential infections.

“Some studies suggest that regular cold exposure can lower your risk of infection and help your body tolerate stress better. There’s also some evidence it could help regulate blood sugar levels.”

The late Dr Michael Mosely also believed in the benefit of cold plunges, saying they could boost mood.

In his podcast Just One Thing, he said that cold water immersions have brought with them reports of increased dopamine, serotonin and b-endorphin levels which could explain the ‘post-swim high’ that many cold water swimmers report.

Simply switching to a cold shower could mimic this response and help improve your mood and energy. 

Cold water is also great for sore muscles and inflammation. Brian said: “Cold water immersion restricts blood vessels, sending blood to your core and vital organs. When you warm up again, those vessels expand, and oxygen-rich blood flows back into your muscles.

“This helps reduce inflammation and ease the muscle soreness that can result a couple of days after a workout. Additionally, when your body is exposed to cold, it expends energy to stay warm and can improve your metabolism.

“That said, it’s not a substitute for healthy eating or regular exercise.”

If you’re interested in dipping your toes in cold water immersion this is how to do it at home, according to Brian.

1. Keep the water below 15C: “You usually want to make the shower as cold as possible, but anything below 15C will be beneficial when first starting.”

2. Take it slow: “Start with 30 seconds of cold water when starting. Each time you shower, begin to work up from 30 seconds to a minute, then to two to three minutes.”

3. Alternate hot & cold water: “A contrast shower will help reduce inflammation post-workout. Simply shower with hot water for three minutes, followed by a cold shower for one minute. Repeat this a couple of times, and always end on a cold shower.”