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10 Scientifically Proven Health Benefits of Taking a Bath

10 Scientifically Proven Health Benefits of Taking a Bath

Bathing has a long and detailed history. Submerging ourselves in water, whether in a bathing receptacle or in a natural body of water is something we do for both personal hygiene, leisure and health. There is nothing more enjoyable than going for a swim in the ocean on a warm day or having a hot fragrant bath in the cooler months.

Hydrotherapy has been practiced for centuries. Both the use of hot and cold water can have beneficial effects on the body. Boiling water can be sourced naturally from a hot spring and many places like New Zealand and Iceland have naturally occurring hot pools that people can utilize to take advantage of the mineral rich waters. Similarly, cryotherapy or taking ice baths, can help to alleviate muscle strain and many athletes including runners will submerge themselves in freezing waters to counteract the damage or strain induced by exercise.

Regardless of the temperature, the benefits of taking a bath have been scientifically proven and can ensure optimal health of the mind and body.

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Here are 10 scientifically proven health benefits of taking a bath:

Bathing can improve heart health

Although bathing in high temperatures can put unnecessary strain on your heart, especially if you have a pre-existing heart condition, taking a warm bath will make your heart beat faster and can give it a healthy work out. This can improve circulation around the body and to the extremities as it makes the blood less viscous and the vessels function better. In people without prior heart disease and who are otherwise healthy, a warm bath can lower your blood pressure and improve cardiac function.

Taking a bath may help you to breathe easier

Being immersed in water past your chest with your head out, can have a good influence on your lung capacity and oxygen intake. There are two factors that contribute to this; the temperature of the water and the pressure the water places on your chest and lungs. When the water is warmer and your heart is beating faster, your oxygen intake can be improved and the steam created can clear your sinuses and chest. Immersion in colder water such as taking a swim in a natural body of water or an unheated pool, can help to reduce the risk of infection in people who suffer from COPD (chronic obstructive pulmonary disease). Studies on prepubescent girls have shown that swimming can improve lung growth and capacity due to the resistance it provides and the breathing techniques that are required for stamina. You are required to take longer and deeper rhythmic breaths, which improve the strength and capacity of your lungs.

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Your brain and nervous system can benefit from bathing

Submergence in water can reduce pain and inflammation and also calm the nervous system, reducing the levels of stress and anxiety in the body and improving your mood. Hydrotherapy can help people who suffer from multiple sclerosis as the temperature and pressure of the water gently relieves the spine of pain and discomfort. By providing postural stability, water can alleviate symptoms associated with such conditions as Parkinson’s Disease, providing the patient with some relief and a better quality of life.

Bathing can benefit your muscles, joints and bones

Stretching and moving in water has been shown to be low impact on the joints, muscles and bones, but very effective in providing an adequate workout through resistance. There is also less chance of injury for people who are at risk of falls, which makes aquatic exercise ideal for the elderly. Taking a spa can alleviate some of the discomfort of conditions such as osteoarthritis, without any adverse effects or exacerbation of symptoms.

Improve your gastrointestinal health through bathing

The heat of a warm bath can alleviate pain associated with hemorrhoids or anal fissures. The temperature can cause the sphincter to relax and help to heal wounds following surgery. Although warm baths aren’t advised immediately after eating, taking baths will improve your blood circulation, which can aid digestion generally. In fact, a recent independent study has shown that bathing may reduce sugar levels in the blood, which could help people who suffer from diabetes to manage their weight better.

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Bathing can progress the natural birthing process and improve health of the urinary system

It is well documented that women in the first stages of labor can maximize relaxation and minimize pain when immersed in a warm bath. This can then allow them to focus on birthing their babies and progressing their labor. There are no adverse effects to both mother and baby from being immersed in water during labor and after the baby is born. In some cultures, post natal bathing in herbs and essential oils have also contributed to the healing process of both the body and the mind. While regular bathing can present an increased risk of urinary tract infections, particularly for repeat sufferers, warm baths can aid internal urethral sphincter relaxation, which alleviates pain following surgery and can accelerate the healing process from episiotomy or birth related tearing.

Take care of your blood and immunity with a bath

Not only does a warm bath make the blood flow easier, it also makes it more oxygenated by allowing you to breathe deeper and slower, particularly when taking in steam. Taking a hot bath or spa can kill bacteria and improve immunity. It can relieve the symptoms of cold and flu. Research has shown that cold water submergence can improve cell damage and decrease the risk of necrosis, reducing the risk and survival rate of some cancers.

Balance your hormones by bathing

Conditions such as chronic fatigue syndrome and some fertility issues can be assisted by bathing in colder temperatures. Hormones released by the pituitary gland such as adrenocorticotropic hormone or ACTH and other hormones such as beta endorphin and cortisol can become more balanced. Alternatively, warm water bathing can increase levels of serotonin, which is the chemical produced by the brain associated with happiness and well being.

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Bathing cleanses and moisturizes your skin, hair and eyes

Exposure to fluid through bathing and steaming is a great way to ensure hydration of the body in all aspects. The human body is made mostly of water and that is why we are encouraged to drink plenty of it. But soaking in it is also extremely beneficial. We can enhance this by adding certain oils or salts to a bath or bathing in a natural body of water or pool, rich in naturally occurring minerals. Hot water opens our pores and causes us to sweat, which is the body’s natural way of cleansing itself. Similarly, cold water can tighten our skin and reduce sweating and open pores, whilst still providing optimal hydration.

Your core body temperature will be optimal through bathing

There is no quicker and more pleasant way to regulate your body temperature than through bathing. On a cold day, taking a hot bath or spa is sure to warm you up. Going for a cold ocean swim in the height of summer is undeniably the best way to cool off.

Evidence has shown that bathing, whether in cold or hot water; at home in a vessel or out in a natural body of water can have many health benefits without adverse effects. However, it is advised that a health professional is consulted if pre-existing health conditions or diseases are present before embarking on any form of hydrotherapy.

Featured photo credit: Beauty Blvd. via beautyblvd.net

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Diane Koopman

Writer, Author, Novelist, Self-Publisher

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Last Updated on September 16, 2019

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

1. Break Your Work into Little Steps

Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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  • (1) Research
  • (2) Deciding the topic
  • (3) Creating the outline
  • (4) Drafting the content
  • (5) Writing Chapters #1 to #10,
  • (6) Revision
  • (7) etc.

Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

2. Change Your Environment

Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

3. Create a Detailed Timeline with Specific Deadlines

Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

4. Eliminate Your Procrastination Pit-Stops

If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

5. Hang out with People Who Inspire You to Take Action

I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

6. Get a Buddy

Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

7. Tell Others About Your Goals

This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

8. Seek out Someone Who Has Already Achieved the Outcome

What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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9. Re-Clarify Your Goals

If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

10. Stop Over-Complicating Things

Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

11. Get a Grip and Just Do It

At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

Reality check:

I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

More About Procrastination

Featured photo credit: Malvestida Magazine via unsplash.com

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