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Morning Showers Can Boost Your Mental Health, Here’s Why

Morning Showers Can Boost Your Mental Health, Here’s Why

Depression, anxiety, and other mental health problems are serious and widespread. The World Health Organization (WHO) reports that over 350 million people around the world suffer from anxiety, depression, or other emotional disorder. These numbers around grim ‒ and affect the quality of life not only for the patient but his or her family as well.

The good news is that there are many different ways you can do to improve your mental health apart from medications and therapy (though those are important too!) Some of these lifestyle changes ‒ eating well, resting, controlling your stress, and making sure you have an active social life ‒ are easier to implement than others. One such simple change to help boost your mental health appears to simply take a shower in the morning.

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What A Recent Survey Showed

A recent survey was conducted by phone on a thousand women who were asked about their showering habits. Surveyors specifically asked about whether the women showered in the morning or at night. The results were somewhat startling:

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  • Over 90% of the surveyed women said that if they got up early and took a shower, that this practice positively influenced the rest of their day
  • 2/3 of the women who took a.m. showers said it made them feel more relaxed
  • 1/2 of those who took a morning shower said it made them feel more attractive

This was just an informal survey and not a scientific study but it did attract people’s attention to the issue of whether showering in the morning can actually help your overall mental and emotional health. Surprisingly, there is some evidence to back up this lifestyle change.

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The Science Behind the Survey

There are actually several scientific reasons why the simple act of showering in the morning can set you up for better mental health if you do it on a regular basis.

  • Chemical changes in the brain. To begin with, there are some evidences that cold showers can actually affect the chemical structure of your brain and lead to positive changes. For instance, the Virginia Commonwealth University School of Medicine conducted a study where they found that the act of taking a cold shower in the morning changed the chemical levels in the part of the brain which makes noradrenaline to help give a feeling of energy and alertness.
  • Boosted energy levels. Fatigue can be one of the most difficult parts of depression to deal with. Cold showers help with that, too!  For one thing, it has been shown that these showers help to lower levels of melatonin throughout the body in order to boost sagging energy levels. It also increases blood flow and circulation, which in turn increases oxygen levels in the brain that, in turn, increase mental alertness. Also, the cold water itself hitting the skin can be a stimulant equal to having a cup of coffee in the morning.
  • Weight loss. Weight gain and the inability to lose weight can often lead to depression or low self-esteem. However, there does seem to be some evidence that a cold or cool shower in the morning can actually help you lose weight. One Scandinavian study, for instance, found that when the body was exposed to brief period of cold temperatures in the morning (the way it would be if you took a cold shower), that this stimulated the body’s metabolism and made it easier to burn fat and lose extra weight, to the tune of about 9 extra pounds a year. That can add up when you are trying to lose excess pounds.

So give it a try today!  Morning showering is an easy habit to get into, does not require any money or special equipment or preparation and it can actually help improve your mental/emotional health and from there your overall quality of life. Little lifestyle changes like this one can, in the long run, led to large and positive impacts such as the health improvements discussed above.

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Brian Wu

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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