Manteision Cawod Oer: Pam eu bod yn wych i chi

Cold showers have become increasingly popular in recent years. People swear by them for waking up, lifting their mood and even taking fewer sick days, and a few of those claims have some research behind them.

If you’re on the fence about giving them a try, here are 10 reasons to make the switch, plus answers to the questions people usually ask.

Prif Bwyntiau

• Cold showers may help with alertness, mood and energy, and one large trial linked them to fewer sick days off work.
• Mae dod i gysylltiad â dŵr oer yn ysgogi'r system nerfol symudol ac yn sbarduno byliau trydanol o dderbynyddion oer yn y croen, gan hybu effroder meddyliol a hwyliau.
• Mae trochi mewn dŵr oer yn gwella cylchrediad drwy gyfyngu pibellau gwaed ar wyneb y croen a chynyddu llif gwaed i organau hanfodol a meinweoedd dyfnach.
• Gall cawodydd oer rheolaidd helpu i leihau llid a phoen yn y cyhyrau, a hyrwyddo adferiad athletaidd cyflymach.
• Cold exposure switches on brown fat, which burns a few extra calories, though it won’t do much for your weight on its own.
• Er bod cawodydd oer yn gyffredinol yn ddiogel, dylai unigolion â chlefyd y galon, gorbwysedd, neu gyflyrau meddygol eraill ymgynghori â gweithiwr gofal iechyd proffesiynol cyn dechrau therapi dŵr oer.
• Gall ymgorffori cawodydd oer yn raddol yn eich trefn, a addasu'r amser amlygiad, eich helpu i fwynhau'r manteision yn gyfforddus heb deimlo'n anghyfforddus.
• Gall y cyfuniad o gawodydd oer a phoeth ddarparu buddion cyfatebol ar gyfer lles corfforol a meddyliol.

Pam mae pobl yn cymryd cawodydd oer?

Even though cold showers sound insane to some, they’re surprisingly common. That’s because in most cases people feel instant benefits. These cold shower benefits can include feeling refreshed and reducing tired muscles, to feeling better in themselves.

During their morning routine, many cold shower fans enjoy an icy cold water blast that gets them prepared for the day.

10 Manteision Cawod Oer y Dylech Chi eu Gwybod

1. Gwell Iechyd Meddwl

Plenty of people say a cold shower lifts their mood. The cold shock makes you alert in seconds, and many find that jolt leaves them calmer and more upbeat for the rest of the morning.

There’s a bit of science behind it. In one small study, men who sat in 14°C water for an hour saw their dopamine levels rise by around 250%. That’s far more cold than a quick shower, so don’t expect the same effect, but it may help explain the lift. If you’re dealing with depression or anxiety, a cold shower is no substitute for talking to your GP.

Os ydych chi'n mwynhau cymryd cawodydd poeth neu fathau poeth am y rheswm hwn, yna efallai y dylech chi gymryd cawod oer yn y bore a bath poeth gyda'r nos i gael y gorau o'r ddau fyd.

2. Lefelau Ynni Uchaf

Er bod llai o wybodaeth am fanteision iechyd meddwl cawod oer, y gallu i'ch deffro yw'r hyn y mae llawer o bobl yn ei gysylltu â dŵr oer. Gall hyn fod yn groesgyferbyniad llwyr i ddŵr poeth, a all wneud i chi deimlo'n gysglyd.

Taking cold showers can also help increase your energy levels. When you’re exposed to a low water temperature, your body has to work harder to maintain its internal body temperature, and the shock gives you a quick hit of adrenaline.

Gall hyn fod yn wych i'r rhai ohonom nad ydym yn bobl boreol. Os ydych chi'n cael trafferth bod yn gynhyrchiol yn y bore, rhowch gynnig ar ychydig o ddŵr iâ.

3. System imiwnedd wedi'i chryfhau

The best evidence here comes from a Dutch trial of more than 3,000 people in 2016. People who finished their usual hot shower with 30 to 90 seconds of cold water every day for a month took 29% fewer sick days off work than those who didn’t.

Interestingly, they didn’t report being ill any less often, so it’s not clear the cold boosted their immune systems. They may just have felt more up to going in.

4. Gwell cylchrediad

Cold water makes the blood vessels near your skin narrow, pushing blood towards your core. Once you’re out and warming up, they open back up again, which is why you often come out of a cold shower pink and glowing. Some people find this gets the blood moving in the morning, although there’s little hard evidence that cold showers improve circulation in the long run.

5. Croen Gwell

Cold water can calm redness and puffiness for a while, and unlike a long, hot shower it won’t strip the natural oils out of your skin. If you’re dealing with acne or another skin problem, though, a pharmacist or your GP will do more for it than a cold shower.

That rush of blood back to your face as you warm up also gives you a healthy bit of colour.

6. Gwallt Gwell

Some people find a cold rinse leaves their hair smoother, shinier and less frizzy. There’s no good evidence it makes hair grow, mind.

Then there’s sebum, the natural oil that protects your hair and scalp. Hot water strips it away, while cooler water is much gentler on it.

7. Brown Fat and Metabolism

You’ll sometimes read that cold showers help your digestion, but there’s no real evidence for it. What researchers have looked at is brown fat, a type of fat that burns energy to make heat.

Adults still carry some brown fat, and cold switches it on, so you burn a few more calories while your body warms itself back up.

8. Colli pwysau

Cymryd cold showers may help a little with weight loss. Your body has to work harder to produce heat, which burns some extra calories.

Cold showers aren’t going to make you lose weight on their own. When part of a healthy lifestyle, they can play their role in helping you to lose more weight and enjoy the health benefits that come with it.

9. Gwell Perfformiad Athletaidd

Cold water won’t make you faster or stronger, but it may help you recover between sessions.

Efallai eich bod wedi clywed am athletwyr yn cymryd bath iâ ac mae yna ychydig o resymau allweddol am hyn. A cold shower is a milder version of the same thing, and may help with inflammation and muscle soreness. This allows you to recover more quickly for your next athletic event.

10. Gwell cwsg

Finally, some people find a cool shower in the evening helps them get a better night’s sleep. This is usually associated with hot water, and plenty of people sleep better after a warm one, so it comes down to what works for you.

Your body temperature naturally drops as you drift off, and a cool shower may help that along. If a cold blast leaves you wide awake instead, save it for the morning.

Cwestiynau Cyffredin am Fanteision Cawod Oer

Ydy cawodydd oer yn dda?

For most people, yes. You don’t need to take them all the time as sometimes you just want to enjoy the warm water of a bath or a shower.

Many people swear on taking one every day due to the cold shower benefits and there are some great reasons to do so. Regular cold showers are fine for most healthy people, and you can still enjoy warm showers too.

A yw cawodydd oer yn addas i bawb?

Er bod cawodydd oer yn cynnig llawer o fanteision, efallai na fyddant yn addas i bawb. Os oes gennych gyflwr y galon, eich bod yn feichiog, neu fod gennych ddiabetes, mae'n well siarad â'ch meddyg cyn dechrau ar drefn cawodydd oer.

Additionally, if you’re just starting out, work your way up slowly to colder temperatures to avoid any adverse effects. Cold water triggers a shock response which may not be a good idea for certain groups. Taking cold showers can be dangerous for individuals with blood pressure problems, as the cold can put added stress on the cardiovascular system.

Mae ffyrdd o wrthweithio hyn gan nad oes rhaid i chi ddechrau gyda'r dŵr ar dymheredd rhewi. Mae llawer o bobl yn hoffi'r ffactor sioc gan ei fod yn eu helpu i ddeffro, ond nid yw'n mynd i fod at ddant pawb.

Sut i gymryd cawod oer?

Os oes gennych ddiddordeb mewn dechrau arferiad cawod oer, dyma ychydig o awgrymiadau i'ch helpu i ddechrau.

Dechreuwch drwy ychwanegu dŵr oerach yn raddol i'ch cawod nes eich bod yn gyfforddus yn cymryd cawod oer lawn. Nid oes angen i chi ddechrau ar y tymheredd oeraf posibl i fwynhau manteision niferus cawod oer.

Gallwch hefyd gymryd cawodydd byrrach. Yr hyd delfrydol ar gyfer cawod oer yw tua thri munud, ond os na allwch chi ei gynnal mor hir i ddechrau, peidiwch â phoeni. Gallwch hefyd gymryd seibiant a chamu allan o dan y pen cawod os yw'n mynd yn ormod.

Os ydych chi'n canfod bod y dŵr oer yn ormod i chi, dechreuwch drwy sefyll odano am ychydig eiliadau ac yna cynyddwch yr amser yn raddol. Gallwch hyd yn oed ei droi'n ôl yn gawod gynnes yn raddol unwaith y byddwch wedi treulio ychydig funudau o dan y tap oer.

Os na allwch chi gymryd cawod oer lawn, rhowch gynnig ar orffen eich cawod gyda dŵr oer neu oer iawn. Er y bydd dŵr oer iawn yn rhoi'r canlyniadau gorau i chi, gallwch chi ddal i gael manteision cawod oer o ddŵr oer.

Ydy hi'n dda cael cawodydd oer bob dydd?

There’s no right or wrong answer. Some people find it’s best to have cold showers every other day. This gives your body time to recover and prevents any adverse effects from too much exposure.

I eraill, maen nhw wrth eu bodd yn cael cawod oer bob dydd. Mae hyn oherwydd i rai mai dyma'r ysgogydd eithaf gyda sgil-effeithiau sydyn. Mae'n helpu i'ch deffro a chael gwared ar y syrthni sydd arnoch chi ar ôl deffro.

Er bod hynny'n gweithio i rai, efallai bod yna bobl eraill na allai feddwl am unrhyw beth gwaeth. Gallwch gysylltu eich profiad o gawod oer â'r budd rydych chi'n chwilio amdano. Os ydych chi eisiau iddo helpu gyda'ch adferiad cyhyrau, yna mae cael cawod oer ar ôl pob sesiwn gampfa galed yn syniad da.

Am faint o amser ddylai cawod oer bara?

You can often feel the effects of a cold shower within minutes. A few minutes is generally accepted as all the time you need to get the full effect. If you have the water as cold as possible, then there will only be a certain amount of time that you could stand being under the water for.

As you get used to having a cold shower, you’ll most likely be able to decrease the temperature and increase the amount of time you’ll be under it. For most people, 2 to 3 minutes should be all you need. If you can’t manage that long then don’t worry, just build up to it.

Pam ddylennych chi gymryd cawod oer?

A cold shower is a quick, free way to wake yourself up, and many people find it lifts their mood. There’s also some evidence it may ease muscle soreness and mean fewer sick days off work.

Er bod yna rai pobl sy'n eu hoffi, mae'r rhan fwyaf o bobl yn casáu'r syniad o gymryd cawod oer. Os yw hynny'n swnio fel chi, yna mae'n syniad gwych rhoi cynnig arni a gweld sut rydych chi'n teimlo. Efallai y gwelwch y manteision cyn bo hir a byddwch yn hapus i'w cynnwys yn eich trefn wythnosol neu ddyddiol.

Remember, you don’t need to go full throttle straight away. Start slow and you’ll soon get used to them.