In order to strengthen your body and ensure maximum resistance to disease, you need to temper - this truth is known to everyone. One of the hardening methods is dousing with cold water. Consider what this technique gives the body, what are the mechanisms of action, what benefits are expected from it, and whether it can be harmful.

Description and history of the technique

Influenced by evolution human body learned to endure temperature extremes, extreme cold and intense heat. For this, nature has carefully provided him with appropriate mechanisms. Recent centuries and the steady improvement in the quality of life have greatly pampered man, although they have increased his lifespan, as well as survival. Mechanisms and reflex reactions fade out of uselessness, and people lose the gifts of evolution, which have now become unnecessary.

The knowledge that hardening improves health has never ceased to be relevant, the ancient people also actively used it to strengthen the spirit, educate the will and discipline, and, supported by various moral and ethical standards, it has come down to our time.

Antique sources tell us about the use of various measures related to the effects of cold not only on adults, but also on children. It was with the light hand of Hippocrates that such a direction in medicine as cryotherapy arose - cold treatment. Barbarians, for example, Scythians, Vikings, used snow and water from cold springs for this, more enlightened civilizations gave their citizens baths and baths with heated water and cold pools.

Bathing in a Russian bath also involves contact with very contrasting temperatures. The process of immersing a baby in water during baptism in the first days of life is nothing but the beginning of the hardening of a new person.

Did you know? In the elite school of Gordon Stone, in the north of Scotland, children of British aristocrats, and even heirs to the crown, study. The conditions at the school are very ascetic: pupils have to take cold shower, sleep with open windows even in winter time and always wear shorts.

V Russian Empire water treatment was first introduced to scientific level, when Sebastian Kneipp's book "My hydrotherapy" was published in 1886 in Zhytomyr. The ideas of the Bavarian priest, who could not only overcome own illnesses, but also to popularize their experience, in particular, laid the foundation for even such extreme direction like a walrus.

In 1905, B. Kaminsky's book "The Friend of Health" was published in Kiev, and in 1906 in St. Petersburg, Platen published a work called "New in hydrotherapy." All these books have been reprinted many times and have not lost their relevance to this day. Those who wish can still purchase them.

Hardening is a training of innate mechanisms:

• heat generation;
• heat transfer;
• heat exchange;
• thermoregulation.

It strengthens the body and its systems, improves metabolic processes and increases resistance.

A short-term exposure to cold water on the skin - the organ with the largest area - causes powerful stress, which instantly releases the body's internal reserves. This includes innate mechanisms designed to quickly restore a comfortable balance, causing an acceleration of metabolic processes and blood flow to internal organs.

Important! The immune system trained in this way will provide strong resistance to seasonal ailments and other ailments.

Existing Methods

As for hardening with cold water, several methods are used for its implementation. different methods, from which everyone can choose something suitable:

Did you know? The Zen Buddhist healing practice of 108 Steps Down the Stream is thousands of years old. The monk had to perform this exercise in any weather to improve his health. 108 is a sacred number for Buddhists, and it is this number of steps taken that will be sufficient to activate the body's capabilities.

• contrast douche involves applying first warm water, and after - cold, the temperature of which is lower than the previous one by at least 15 degrees. This method does not entail such severe stress as with conventional douche, however, due to temperature changes, the body develops excellent resistance to infections;
• immersion is perhaps the most radical method, which involves complete immersion in cold water and staying there for 3-4 seconds. Beginners are advised to start training in the bath, and diving into the hole is practiced by more experienced and advanced adherents of the method - “walruses”.

All available methods come down to two principles of impact on the body:

1. Gradual decrease in water temperature.
2. Gradual increase in the area of ​​the skin areas covered.

The benefits of a hobby, and what it gives

Adherents and adherents of cold dousing, as well as doctors, note the many benefits that result from this practice.

• It has been proven that cold dousing strengthens the immune system human and increases the body's resistance to various infections - viral and bacterial. Thanks to the impact low temperatures on the skin in the blood, the level of lymphocytes, designed to destroy pathogens, and monocytes, which absorb and process pathogenic cells alien to the body, increase.
• The sharp constriction of blood vessels due to exposure to cold temperatures and their subsequent expansion remarkably train their walls and improve blood circulation, forcing it to move faster. Improving blood circulation also contributes to increased respiration and, as a result, the enrichment of blood with oxygen. It provides prevention cardiovascular disease: hypertension, varicose veins and others.
• Increased blood circulation improves human cognitive abilities: memory, concentration, performance and others.
• The stress shaking provided by a cold shower helps to mobilize the body in defense against external cold and at the same time produce internal heat. Such exercises greatly improve ability to thermoregulate, and the body is able to adequately protect itself in adverse conditions.

• Thanks to shock reaction a cold shower improves blood circulation, breathing quickens, body systems become toned, and their supply of oxygen increases. These processes improve attentiveness.
• Under the influence of cold temperatures is activated brown fat, which is responsible for the production of thermal energy. To warm the body and protect it from hypothermia, it produces calories, and excess weight steadily declining. In addition, improved blood circulation helps to reduce the subcutaneous fat layer, called cellulite. Low temperatures make brown fat work 15 times more active, and daily douche for a year will allow you to lose up to 4 extra pounds.

• Stress and depression are ominous companions modern man. They are caused by the constant acceleration of the rhythm of life, increased responsibility and other attributes. today. Reducing stress levels is not a whim in the current circumstances, but a reasonable protection of the mind and body from pernicious influence: constant fatigue, headaches, insomnia, anxiety and others. Stress tolerance is stimulated by a low temperature stimulus. This reduces the content uric acid in the body, and at the same time increases the level of the antioxidant substance - glutathione. These processes reduce overall stress levels.
• Cold douches help with success at depressive states . The mechanism of action is as follows: cold activates the so-called “blue spot” in the brain, which contributes to the production of the hormone norepinephrine, the main enemy of depression. In parallel with cold dousing, another process occurs: receptors located on the skin send a large number of electrical impulses to the brain, stimulating it and exerting an antidepressant effect.
• Unlike hot water, cold makes hair smoother, shinier and healthier looking. It protects them from breakage, protecting them from moisture loss. The beneficial effect of extremely low temperatures on the skin has been known since ancient times and is actively used in cosmetology. The cold narrows the pores, gives the skin healthy color, tones her up.
• Using a cold shower after an intense workout with a load on muscles lactic acid is excreted from them, which causes discomfort, called krepatura. In addition, tissue swelling decreases, and muscle contraction, which occurs directly during dousing, significantly improves lymph flow.
• Compliance with the regimen of daily cold douche remarkably educates willpower required in all areas of our lives. It has been proven that her training is like training a muscle.
• A daily cold shower will provide you with a charge of vivacity and excellent health for the whole day.

Did you know? In a normal state, an adult person releases enough heat in one day to bring 33 liters of zero-temperature water to the boiling point.

How to start dousing with cold water

It is quite difficult to decide to douse yourself with cold water, especially if you have never done it before - a person cannot decide in any way and postpones the procedure.

Important! Since dousing with cold water is noticeably invigorating, it is best to do this in morning time when the charge of vivacity is more than appropriate. In the evening, excessive tone is unnecessary, but it is quite appropriate to immerse in cool water legs. This procedure will relieve fatigue, relax, calm the nerves.

Important! It is important to take care that the water drains quickly, and the legs do not remain immersed in it in order to avoid hypothermia.

Beneficial features

If you understand exactly how dousing affects the body, then the following processes occur: the skin, with the help of receptors located on it, perceives cold temperature, they instantly transmit information to the brain. Taking care of the proper supply of oxygen to the organs, the brain initiates a narrowing of the peripheral blood vessels, which causes the outflow of blood from the skin, while the internal organs are intensively supplied with blood. Thus amplify metabolic processes, and the body gets a shake-up.

When the water stops cooling the skin, the brain perceives this as a past danger and resumes normal blood flow.

For men

Cold dousing has a positive effect on the production male hormone– testosterone, which inevitably affects both libido and muscle mass. In addition, cold dousing improves the quality of the seed material and improves the ability to conceive healthy offspring.

Nature provides that the male gonads are not located in the body cavity, and they require a temperature below that maintained throughout the body. In the same time, modern research studies carried out in various countries, and not related to each other, have proved that it is the exposure to cold water that improves both libido and sperm quality.

Did you know? In the 19th century, some doctors prescribed cold baths to reduce libido, "burning carnal desires." It was a deeply flawed practice that had the exact opposite effect.

For weight loss

For warming due to exposure to cold water, the body needs to produce enough heat for this. This process is quite energy intensive, and the body uses its existing reserves, previously set aside "for a rainy day." These are the notorious body fat on beautiful female figures. At the same time, the so-called "brown fat" is produced, which, unlike stored fat reserves, helps to produce energy and improves metabolic processes in the body.

What does pouring cold water on your feet do?

A relaxing procedure for pouring feet is worth a special mention. Unlike the morning douche, which charges a person for the whole day with vigor and efficiency, the evening dousing of the legs to the knee relaxes the muscles, allows you to tone the blood vessels, fighting daytime fatigue, and contributing to better sleep.

In addition, as a result of such an impact, the whole organism is hardened no worse than when poured over as a whole, in any case, its resistance to diseases is enhanced, and it is strengthened to a large extent.

Did you know?About 10% of people have an unusual foot structure in which the second toe longer than the first. This feature is called "Morton's finger". By the way, the Statue of Liberty has just such a foot.

You can pour your feet:

• using the shower for a few seconds;
• substituting legs alternately under a stream of cold water from the tap;
• water your feet from a ladle or bucket with cold water;
• by immersing your feet in a container of cold water.

No one except you will determine how long the procedure should last. You should rely on your own feelings and avoid discomfort. It is comfortable for someone to cool their feet for a minute, others cannot withstand more than 5-10 seconds. However, there are people who react to this procedure on the contrary, and it invigorates them. If you are one of them, you cannot fall asleep for a long time due to excessive vigor that has appeared, the event for dousing the legs should be postponed to an earlier time.

The effect of pouring cold water on the brain: benefits and harms

Cold dousing affects the body through the nervous system. It is known from the science of embryology that the skin is related to the nervous system and brain tissue, since they develop from the same germ layer. Being outer shell a man, she's like protecting him from external influence, and is a certain way of communication of the organism with the environment. Feeling the impact of any, even the most insignificant stimulus, it instantly transmits information to the brain, which reacts with lightning speed, against the will, and sometimes even the consciousness of a person, properly, giving the appropriate commands to the necessary departments and parts of the body.

Cold water falling on a large area of ​​the skin in a small unit of time irritates the skin receptors quite strongly, and each of them sends an electrical impulse to the brain: cold, you need heat! Small in size, but not in importance, the hypothalamus - the "conductor" of the processes occurring in the body, immediately gives commands to all systems: cardiovascular, gastrointestinal, metabolism, and so on. The hypothalamus “manages” emotions, the change of sleep and wakefulness, appetite and thirst, an increase and decrease in body temperature, and its stimulation through irritation of skin receptors makes it work at full strength, removing it from a half-asleep morning state.

In response to stress, the adrenal glands secrete stress and energy hormones - glucocorticoids, and adrenaline is released even earlier. These own hormones large quantities and on a regular basis can cause significant harm to the body, as they stimulate rapid energy production. As a result, there huge pressure on the vessels, and their frequent stimulation leads to damage.

It also reduces the function of the adrenal glands that produce glucocorticoids (antagonists of the immune system), which should be especially taken into account for people with oncological, autoimmune, vascular and acute respiratory diseases.

It should be remembered that exposure to cold temperatures is stress, and stress, stimulating the functions of the body here and now, gradually depletes them in the future, so moderation is a virtue that adherents of cold dousing should be guided by.

Douche rules

In order for dousing not to affect you in a negative way, it is advisable to follow some rules:

• before performing the procedure, warm up, for example, perform a warm-up and gymnastic exercises;
• in the cold season on the street you should not pour yourself for longer than 10 seconds, in your own bathroom this can be done up to 1-2 minutes;
• you should start pouring yourself with 30-degree water, gradually lowering the temperature, and bringing it to 15-10 degrees;
• you should not pour yourself before going to bed, this can provoke excessive vigor and insomnia;
• if you decide to douse yourself with your head, in no case should you keep it under a cold shower: only instantly, and only from a bucket;
• you should rely on logic and common sense, and do not start right away with radical ways and gradually accustom your body to stress;
• it is better to start in the warm season;
• if you douse yourself in a room, the temperature in it should be 20 degrees, and take care in advance that there are no drafts;
• after showering, dry yourself, put on dry clothes and keep warm: freezing should not be allowed;
• do not forget to set yourself up in a positive way before the procedure: you need to do it only with a good attitude, and in no case with fear of getting sick or doing something wrong - dousing should be a pleasure.

How to temper children

If you start to harden a child only after a year, you can harm him and, at least, it’s great to scare him by dousing him with a cold stream. Hardening should not be a separate procedure to strengthen the body, it should become a way of life in which cold pouring organically fits.

When bathing a baby from birth, make it a habit to douse him at the end of a bucket or ladle with water a degree or two less than the one from which he came out. Gradually lower the temperature of the water for dousing, but remember that in the bath the water should not be warm and comfortable, it should stimulate the baby to actively move in order to warm up, and not to relax in a comfortable warm bath.

Important! Tempering procedures should bring pleasure, and not frighten and cause tension. Before exposing the child to the stress of low temperatures, make sure that he gets used to them and likes them.

Contraindications and warnings

Cold douches are not indicated for everyone, there are categories of patients who should not expose their body to such a stressful effect. Strict contraindication to this practice are:

• renal pathologies;
• tumors, including malignant;
• autoimmune diseases;
• tuberculosis;
• rheumatism and gout;
• heart diseases;
• available acute and chronic inflammatory processes;
• thrombophlebitis.

Despite the fact that adherents of traditional medicine and adherents of cold douche recommend practicing it in any condition, you should still listen to common sense and do not douse yourself:

• when any chronic disease has become aggravated, since from a stressful shake-up, its symptoms can intensify many times over;
• if the skin is damaged due to any disease or mechanical impact;
• with SARS and influenza, additional hypothermia will be extremely dangerous, which will deal a significant blow to the immune system;
• people suffering from impairment eye pressure, should not be subjected to contrast temperature exposure, as it can lead to retinal detachment;
• it is advisable to refrain from dousing people who suffer from high or low blood pressure;
• women during menstruation should not start dousing procedures, since the cold can provoke inflammatory processes at this vulnerable time;
• before starting the procedure, make sure that you have everything you need to prevent hypothermia, which can harm you instead of the expected benefit;
• remember about moderation and do not get carried away by extreme methods, which have a sufficient number of drawbacks.

It is pleasant for everyone to be healthy, and it is commendable when a person undertakes it with enthusiasm. However, excessive zeal will not be beneficial in such a difficult matter as stimulating immune and hormonal processes, so you should carefully study the information, and it is highly advisable to consult with your doctor before starting the procedures.

Cold water can be a source of health if used wisely. For example, the correct pouring of cold water is very useful and healing. But if the procedure is carried out incorrectly, you can only hurt yourself. How to douse with cold water? Is it worth refrigeration at all?

Proper pouring cold water

Dousing with cold water: how to do it right

To benefit, dousing must be carried out in accordance with certain recommendations:

• First you need to do exercises, walk barefoot.

• Procedure on outdoors in winter it should take no more than 10 seconds, indoors it can be stretched up to 1 minute.

• The water temperature for beginners should be around +30°. Every day you need to reduce it by 1 ° until you reach +15 °. Below this mark, the temperature must not be lowered so as not to damage health.

• In order not to overcool your feet, you need to stand in the bath or shower. And if dousing is carried out on the street, you need to stand on the grass or a special stand.

• Dousing should be done instantly, without stretching the "pleasure". It is necessary to pour a bucket of water on the top of the head so that the water does not splash on the sides, but glass on the body.

• After dousing with cold water, it is recommended to wipe your face with a frozen cube herbal infusion, green tea, and rub the body with a terry towel.

At first, the cold is breathtaking. Then breathing becomes deeper and freer, blood flow increases, blood vessels dilate, the skin acquires a pink tint, and a wave of heat spreads through the body.

Benefits of cold water douche

Cold is useful because the body under its influence begins to better resist disease. But besides this, there are other advantages of this procedure:

• Dousing with cold water helps to improve skin tone.

• The manifestations of cellulite, which arose as a result of a failure of metabolic processes, are eliminated.

• Cells rejuvenate and begin to work more actively.

• The activity of the nervous system is normalized (apathy and overwork pass, mood rises).

• The metabolism is activated, which contributes to weight loss.

• The dousing procedure prevents the development of varicose veins and the appearance of spider veins.

• Normalizes blood pressure.

Proper dousing enhances the process of blood circulation, provides oxygen to organs and tissues. As a result, well-being improves, vitality, the energy reserves of the body are activated.

Even small children know that water is the main and vital source for existence. Only the information that a person is 80% water is enough to eliminate all doubts about the benefits of this "life-giving liquid".

For a healthy existence of the body, in addition to taking water inside, hardening can be carried out by pouring water in the morning. It is very important to carry out this manipulation with the mind, otherwise the chance of doing harm will outweigh the usefulness of the procedure.

Dousing as a method of healing came from our predecessors. Ancient healers were well aware of the magical properties of water and often used such treatment in practice.

Pouring water is very beneficial for the body.

Almost every day, stunning ideas come to a person’s head, which, for a number of reasons (even rather excuses), remain just ideas.

How to overcome laziness and find an incentive for yourself to start dousing?

Here are a couple of psychological tricks that can turn thoughts into actions:

• Purchase a tempering container for yourself (a bucket is most convenient). Buy the copy that makes you want to go and finally do it. Let all the people living with you be forbidden to use this bucket, and maybe you even infect them with your example!
• Let everyone around you know about your decision. Tell your friends, colleagues, relatives that, from tomorrow, well, or soon (the sooner the better, because enthusiasm is such a thing ...) your program for improving the body will start. Colorfully describe to them the positive consequences of the process, and you will see, then it will become simply inconvenient not to fulfill the promise given not only to yourself, but also to your close circle.

Types of cold water dousing

Pouring cold water improves immunity

There are two ways to start the process.

Gradual pouring

This technique involves pouring water immediately at a low temperature, but in small portions. Need to start with lower parts body.

During the first week, only the feet should be poured, the next - the knees, then - the pouring to the thighs, the fourth week - to the waist, and finally the full pouring of the whole body.

Method of gradual decrease in water temperature

The name of this method speaks for itself, in fact, it is based on a gradual decrease in the degree of water temperature, the number of which should eventually reach 10-15 ° C. This type of hardening is great for babies, but it also causes mothers to worry that the baby will become cold and sick. But if you approach the process with skill, the probability of a cold is close to zero.

There is a wide variety of pouring methods with certain techniques, but each of them is aimed at achieving primary goals:

• improving immunity,
• performance improvement,
• receiving a charge of vivacity and vitality.

So, here are some pouring techniques:

1. Immersion in cold water. A person who opted for this method takes a bath with cold water and completely immerses himself in it for 3 seconds.
2. Contrasting overlay. The method, according to the technique, is similar to the first, but only pouring is carried out from the container, which contributes to enhanced action procedures. This method is considered a little more rigid.
3. Cold and hot shower. This method is considered the most loyal, its meaning is to improve blood circulation due to skin tone. It is necessary to carry out dousing with water with a temperature difference of about 15 degrees. First douche with warm water, then cold.
4. Winter swimming. Represents immersion in ice water.

Careful! This option is not suitable for a beginner.

For an unprepared person, it is better to start with a milder method and systematically observe the implementation for some time, thereby preparing the body for a strong temperature shock.

Common rules for pouring

On the initial stage recovery, you can ask for help from loved ones

To avoid unpleasant consequences, everyone who plans to improve their body and improve well-being with the help of douches must follow a number of simple rules:

• In order to avoid cold manifestations, the temperature of the room in which you will go after the procedure should be at least 19-20 degrees. Be sure to check that there are no drafts in the room.
• Ask for help from loved ones at the initial stage of recovery. Let one of your relatives douse you during the first procedures. It will be easier for you, and there will be someone nearby who can observe your general well-being.
• If you have already reached a respectable age, do not ignore your feelings, listen carefully to the signals of the body and do not pour water below 15 degrees.
• You can pour over at any time of the day, but for an invigorating charge and a great working mood, do it along with your usual morning routines. After a month, you will get so used to it that it will become as elementary as brushing your teeth.
• Set yourself up for a positive outlook. Nothing useful will come of it if you perform an action through “I can’t”. Think about something pleasant, tune in to a positive wave, then success will definitely visit you.
• Dousing should not be a second, try to slowly pour water on yourself so that it has time to affect all parts of the body.
• At the end of the procedure, rub the body with a bath towel to avoid severe freezing.

Secrets of the positive effects of pouring cold water

Many people know that pouring is useful, that the likelihood of getting sick is reduced to a minimum, but not everyone thinks why this happens and what is the secret principle of cold water.

The main feature is to stimulate the work of thermal receptors in the skin. In an instant, the body temperature reaches a 40-degree value and in the same way instantly returns to normal. Just when this happens, an impressive number of harmful bacteria die inside the body.

Irrigation benefits:

1. Stimulation of the gland responsible for functionality internal organs human (hypothalamus);
2. Involvement of all active biological points body (they try to achieve the same effect with acupuncture);
3. Improving blood circulation and flushing out toxins and toxins;
4. Due to the rapid narrowing and expansion of blood vessels, the blood enriches the vital organs with a fresh portion of oxygen;
5. Rejuvenation of the body by dousing does not require practically any financial investments and is very effective, because it is not in vain that a huge amount modern people, as well as our ancestors used this method of strengthening the body;
6. Activation of metabolic processes and, as a result, accelerated fat burning and weight loss;
7. Reduce puffiness and varicose veins due to the tone of the veins and active circulation(if there is such a problem, then it should be poured from top to bottom).

Contraindications

Pouring cold water with hypertension is prohibited

Despite the fact that pouring is extremely useful, it has a number of contraindications:

• You can not stay in the water for too long, otherwise there is a risk of hypothermia, colds;
• In case of diseases of the nervous system, consultation with the attending physician is mandatory, it is also important to carefully douse the spinal area;
• During pregnancy, it would be optimal to refrain from dousing, but if future mom wants to continue nevertheless, it is better to pour only the legs, at a temperature not lower than 18 degrees;
• The period of exacerbation of chronic diseases;
• The presence of purulent formations or wounds on the skin;
• During the period of a cold or flu, you can’t pour yourself over, because apart from aggravating the disease, nothing will come of it;
• It is impossible to deviate from the technique for performing the selected type of hardening;
• Cardiovascular diseases;
• Postponed heart attack or stroke;
• oncological diseases;
• thrombophlebitis;
• Tuberculosis in an open form;
• Poor blood supply to the brain;

Features of hardening of the child's body

Pouring water is also beneficial for child's body

Tempering a child's body, subject to a certain number of rules, carries only a positive charge. There are two types of hardening of children from 0-8 years old.

Gradual decrease in bathing water temperature

To do this, once a week, reduce the temperature by 0.5-1 degrees. The initial figure on the thermometer should be 36 degrees. By the way, pediatrician Yevgeny Komarovsky supports this type of hardening from the first days of life.

morning rubdown

This type of hardening is wiping with a towel soaked in water or a terry mitten. Water should be 36 degrees, followed by a drop of 1 degree every five days.

Pouring cold water on children of an older age group has a number of some features that the baby's parents should take with the utmost responsibility:

1. The hardening program can only be started when feeling great child and preferably in the warm season.
2. You can not take breaks between douches, a clear procedure must be followed.
3. Before starting, a visit to the family pediatrician is required.
4. Hardening should be a joy, the child should not feel a sense of fear, so it is worth gently explaining to the baby why everything is being done.
5. Water temperature for children under 8 years old - not lower than 20 degrees, from 8-13 years old - not lower than 16 ° C.

Douche in the bath

Bathing improves blood circulation

The miraculous effect after visiting the steam room is known to most people. In the bath, all the pores of the body open and a lot of toxins are removed through them.

Soaring with a broom enhances this result, and if you add cold water dousing, then there will be a huge positive effect for the body.

Global temperature difference improves blood circulation, promotes weight loss and the care of "orange peel" in women. It is desirable to reduce the temperature in the pouring bucket also gradually.

Pouring on patients with osteochondrosis

In no case should patients with osteochondrosis supercool, hence the question “Is it possible to pour cold water on osteochondrosis?”

It turns out you can, you just need to know the features:

1. Dousing begins with the head, the water on the back should pass in a wide strip;
2. The ideal option is a contrast douche, since the body warms up well during the dousing process. hot water(1 minute), and then comes the turn of the cold (half a minute). The temperature difference is no more than 10 at the beginning, and 45°C/15°C at the end;
3. After dousing, you need to wipe yourself with a towel and dress warmly.

For more than a year I have been pouring cold water on myself, and in this article I want to tell you how I came to this, and what it gives me. First, a little about myself, as a child I was sickly child, I constantly had some kind of colds, they stuffed me with medicines, antibiotics, “our” doctor from the children's clinic was our most frequent guest, if I try, I’ll remember the name now ... Lyudmila Yakovlevna, a big hello to you! But I don’t remember anything about hardening in childhood, my parents took care of me very much, they always dressed me warmly, two hats, a bunch of sweaters, second pants, scarves, mittens ... Of course, in such an outfit in winter I quickly found myself covered in sweat, and then cooled down and immediately fell ill, entering a new circle of medicines, mustard plasters, rinsing and rubbing with oil.

Toward the end of school, I intuitively began to understand that “warmly dressed” and “I won’t get sick” are two loosely related concepts, it became easier to dress, wear a hat less often, and I was so tired of the scarf and gloves in childhood that then I just stopped wearing them in principle, no matter what the weather was outside. My health became better, but it was still normal for me to catch a cold and get sick. This continued both at the institute and at work, although I began to get sick less, but I understood that this was happening rather because I simply began to exclude those situations when I could catch a cold: I avoided drafts, put on a hat, did not drink cold drinks, went to public transport…

In general, you can live, but there is no limit to perfection! And it is, as usual, a roasted rooster that pushes us to change ... Once in the winter I again fell ill with a sore throat, and everything dragged on, and folk remedies no longer helped. As a result, I went on sick leave (lost decent money at work), began to drink antibiotics, recovered, but after that I firmly decided that I needed to harden myself. Here I must say that in terms of physique I am thin and slender, no matter how much I eat and do sports, such a complexion. There is no fat, not only superfluous, but almost none necessary. With such a constitution of the body, cold water is not at all a buzz, several times I already began to harden, but it always led to a pre-cold state, and I had to tie it up.

And my wife grew up in a provincial town, where her parents didn’t shake so much over her, they regularly doused her with cold water, and in winter her mother drove her with her half-naked barefoot sister into the snow and locked front door... in childhood it was a shame, but now my wife practically does not get sick. And, if in winter I immediately feel some kind of draft, then it is either not noticeable to her at all or: “Oh, how good it blows, let's leave the window!”

So, it's never too late to change, and I decided to challenge myself one more time. In order not to get sick right away, not to score in a few days, not to start skipping douches, the following scheme was developed:

1. I start to drench with the beginning of summer, right June 1st. It is already warm outside, the cold water in the tap is not as cold as in winter. spring beriberi passed. good point reference.

2. I pour myself in the morning, immediately after the shower, you will not forget here. In the evening, everyone periodically experiences very tired states, when dousing can harm, so it’s better in the morning.

3. I shower every day. I have been starting every day with a shower for a long time, so there should not be any difficulties here.

The start was given in the summer of 2011, at first I took a bucket in the bathroom and poured it on myself, but I quickly realized that this was not convenient for me, since a lot of water splashes on the floor, and it gets on the body quite unevenly. I admit that it is much more convenient to do all this on the street, but in the conditions of an apartment I didn’t really succeed. And then two more points were added to the three points, already in detail:

4. At the end of the shower, I just hang it on the wall at a comfortable height, when the water pours over the whole body. I stand like this, tune in, and then sharply turn the mixer to maximum power and maximum cold water, while turning my back to the jets. So I douse myself from the back, then turn my chest, pour over my head, then take off the shower and pour over my stomach and legs even longer. By the way, at the same time, there is already excellent vigor in the body and it is very pleasant to water the legs.

Main point: it was very important for me to relieve myself of responsibility for the choice of temperature and pressure. I know that if you start to feel sorry for yourself, add a little hot, gradually reduce the degree, then you can never come to anything. Therefore, I just turn it on to the maximum cold, which will be in the tap - this will be! In summer, even cold water in the water supply is still warm, but by the New Year it will start to get colder, for which I should already be a little prepared. Here is such an “automatic” smooth hardening by lowering the temperature.

5. In conclusion I wash my face with cold water and rinse my mouth with it, this is already for the skin of the face and teeth. At first it was somehow unpleasant, but then the teeth get used to it and also enjoy it. I immediately remember a guy from school who never treated his teeth during the whole time of teaching, and then once told me that he just rinses his mouth with ice water every morning.

That's how I douse myself until now, I'm already used to it and I'm not going to tie it up. Last winter, I wanted to swim in the hole at Epiphany, but I didn’t find a company, as a result, at night I took a full bath of ice water, knelt down in it and plunged headlong into the water three times, not forgetting to cross myself when I got up. To be honest, I didn't think so! Bullet jumped out of the bathroom and warmed up for about a minute, glad that I was standing in a warm room and on a rug. I realized that it was too early for me to go into the hole, but still I really liked this bathing in the bathroom, I didn’t get sick, but only strengthened, and in the morning, as usual, I poured water after a shower. I look forward to the next Baptism.

Now let's sum up what has changed in a little over a year:

1. During this time, I was no longer sick. Several times there were pre-morbid conditions, but I clearly know that I myself “did” a lot to come to them (severe overwork, lack of sleep, malnutrition ...) These conditions were removed easily, usually it is enough to eat a lemon with sugar, eat well and sleep.

2. An inner confidence has appeared that if I myself do not be stupid and do not “test” myself too much for a fortress, then I will not get sick in any weather.

3. The body began to work better, more balanced. There is almost no headache, I can get enough sleep in 7 hours (previously it took 8), due to the general rise in immunity, non-cold diseases do not stick.

4. Drafts are already much less disturbing, we always sleep with open window and fresh air.

5. I don't remember when I went to the dentist. There are no reasons.

6. In the morning after a shower, I am very alert and full of energy, this is definitely not the case if you just take a warm shower.

7. In the country, sometimes I pour water from the well, before the water burned and caused trembling, but now I enjoy it.

8. When hot water was turned off for 10 days this summer, I just washed under cold water. Previously, this did not fit in my head, I had to get up early, heat pots of water on gas, take them to the bathroom ... And then I just got under the shower, washed myself and go ahead. I can’t say that I was comfortable, but already quite tolerable.

9. The pool is now much more pleasant to swim in, the water does not seem as cold as before.

10. Moral satisfaction from what has been done is difficult to assess, but it is very tangible and pushes you to new achievements.

I remember the story of the teacher from the school labor practices, which I passed as a nurse in a hospital: there were cases when medicine no longer knew what to do to cure a person. For example, incomprehensible skin diseases. Then it was placed in such a way that ordinary running water from the water supply constantly flowed through the body, over the affected areas. Running water just runs ... And the person gradually recovered. I don’t know if it’s true or not, but a doctor from the Central Clinical Hospital told us this.

I hope you were interested in learning about one of the options for dousing with cold water, I tried to describe everything as clearly as possible, to share known information. Nothing prevents you from making changes, developing your own method. I repeat that I am quite thin and the fact that a full person is easily tolerated could lead to illness immediately before me, which is why I had to draw up a plan for gradual hardening. And I’ll tell you in secret that the main thing is not only read the article, but also start doing!

Hardening of the body - integrated system preventive measures that increase the body's resistance to exposure external environment. Hardening the body with cold water helps to improve blood circulation, normalize metabolic processes, increase the tone of the central nervous and immune systems. How to temper correctly in order to get maximum benefit from this process?

Hardening can be done different ways, each of which has its own benefits, advantages and disadvantages. There are the following ways of hardening the body:

1. Aerotherapy - air baths, long walks, staying on fresh air. They are held at any time of the year, regardless of weather conditions and temperature conditions. Aerotherapy is one of the most simple ways strengthening the body by normalizing the processes of thermoregulation. Air hardening strengthens immune system, normalizes the work of internal organs, stabilizes the psycho-emotional state. It is with aerotherapy that experts recommend starting the hardening of the human body.
2. Heliotherapy - sunbathing, strengthening the body through solar exposure. This technique normalizes metabolic processes, increases the overall resistance of the body, has a beneficial effect on the state of the muscular and nervous systems, and has a general tonic effect. It is important to follow certain recommendations in order to avoid adverse effects such as sunstroke.
3. Water procedures with cold water are considered one of the most effective, efficient methods. Exposure to different temperature regimes activates microcirculation, blood circulation, strengthens and tones the body.

The main types of water hardening of the body:

1. Rubbing is the first step in hardening the body, it has an extremely soft and delicate effect. Rubbing is done with soft sponges dipped in cold water, rubbing the skin of the body with vigorous massaging movements.
2. Pouring with cold water is a very effective tonic procedure that can be both local (pousing the legs) and general. After the procedure, it is necessary to thoroughly rub the skin with a dry towel.
3. Contrast shower - alternation of temperature regimes, has a pronounced strengthening effect on blood vessels.
4. Winter swimming or winter swimming is one of the most effective ways hardening and strengthening of the body, beneficially affecting the state of almost all organs and systems, normalizing thermoregulatory processes, the functioning of the cardiovascular system.

It is important to understand that it is recommended to start the process of hardening with cold water with the most gentle procedures - rubdowns and douches, gradually preparing the body for winter swimming. It is for this reason that bathing for baptism in the hole without prior preparation, and non-compliance certain rules can become very dangerous for an unhardened person and plunge the body into a state of extreme stress.

Benefit and harm

What is the benefit of pouring cold water or is it harmful to humans? This procedure has many advantages and positive impact on the body. The improvement of the thermoregulation system, resulting from a change in temperature regimes during douching, accelerates metabolism, metabolism, activates an intense blood flow to the area of ​​\u200b\u200bthe internal organs.

For weight loss, dousing with water is very effective, especially cold.

The skin restores its tone, cellulite and subcutaneous fat deposits are eliminated as a result of improved metabolism. The procedure strengthens the immune system and central nervous system improves sleep, eliminates anxiety and irritability,

Experts say that pouring cold water regularly in the morning contributes to the achievement of the following positive results:

• improving the condition of hair and skin;
• prevention of varicose veins;
• normalization of hormonal levels;
• mood improvement.

Dousing with water, especially cold, is not recommended for osteochondrosis. Patients suffering from this disease, it is better to give preference to more soft method contrast rubdowns. This procedure removes pain and reduces the indices of articular sensitivity to temperature changes.

You can get an even more pronounced effect by using infusions for rubdowns. medicinal herbs that have a positive effect on the state of the articular-ligamentous apparatus. Traditional medicine for these purposes recommends the use of decoctions of tansy, yarrow, thyme.

With severe hypertension, dousing with cold water is contraindicated.

A negative reaction to cold can be if a person has the following contraindications to this method of hardening:

• traumatic damage to the skin;
• elevated or excessively low blood pressure;
• influenza, viral, respiratory diseases;
• the period of exacerbation of ailments occurring in a chronic form;
• elevated intraocular pressure;
• heart failure;
• ischemic disease, arrhythmias, tachycardia.

If you have serious health problems, before starting hardening procedures, you should consult with your doctor. The doctor will help identify possible contraindications and choose the best safe methods hardening of the body.

How to temper correctly?

Hardening gives a positive, prolonged result and improves health only if the procedures are carried out in accordance with all the basic rules. Otherwise, you can not only not wait for the expected effect, but also seriously harm the body.

The basic principles of hardening the body:

1. It is necessary to increase the intensity of the hardening effect moderately and smoothly. For example, the water temperature for douching should be reduced gradually, by 1-2 degrees. It is categorically contraindicated for beginners to swim in the ice hole in winter, such overloads are fraught with serious consequences.
2. Hardening procedures are required regularly and systematically. Even short breaks (3-4 weeks) will lead to the loss of the results obtained, and everything will have to start over.
3. You should take into account your own individual characteristics- age category, body weight, general state health.
4. It is recommended to lead a mobile, active lifestyle. Physical activity, physical exercise and hardening of the body - must take place in a complex.
5. In the process of carrying out the procedures, it is necessary to carefully monitor the reactions of your body, control the indicators of the pulse, blood pressure.

You need to carry out the procedures with pleasure, without violence against yourself. In addition, it is important to remember that hardening is one of the elements of a healthy lifestyle, which includes the right balanced diet, giving up bad habits, playing sports.

Pouring cold water

Dousing with cold water is an effective procedure. In this case, it is better to refuse the soul, because prolonged exposure cold jets can adversely affect health.

You need to fill the bucket with water. Moreover, 1 hardening should be carried out with water at a temperature not lower than 30 degrees. Gradually temperature conditions can be lowered.

The correct douche scheme is presented in the following table:

It is best to start the procedure with rubdowns. perfect time for carrying out water procedures - morning hours.

First you need to rub with a towel dipped in cold water, hands, feet, chest, face and stomach, throat. An excellent continuation can be partial dousing - washing, dousing hands and feet with cold water.

At the next stage, standing in the bathroom, you can go to full douche by pouring a bucket of cold water on yourself. Full dousing with the head is not necessary at all. Such sessions can be recommended for patients suffering from migraine attacks, severe headaches, dizziness.

In such procedures, it is important to observe the scheme of alternating temperature regimes. Experts advise watering the head and face with warm water for 7 minutes and only 1 minute with cold water. After the session, the head must be thoroughly wiped with a towel in order to prevent hypothermia.

It is important to ensure that there are no drafts in the room. At first, the skin can be lost with a dry towel, vigorous massage movements. In the future, as you adapt, it is better to refuse to wipe, allowing the water droplets to dry on their own, naturally.

Cold shower

A cold shower is the next step in hardening the body. Best to start with contrast shower. Within a minute, it is necessary to douse with warm water, gradually increase the temperature regime and dive for 0.5-2 minutes under a stream of hot water, then turn on cold water sharply (for approximately the same time). The recommended number of alternations of temperature regimes is from 3 to 5 times.

After 1.5-2 weeks, you can switch from a contrast shower to a cold one. The procedure is very effective, increases vitality, activates the body's natural defense mechanisms. The water temperature should be lowered gradually, the minimum indicators are from 15 to 12 degrees.

To increase efficiency and reduce the risk of possible hypothermia, it is recommended to do morning exercises before the procedure to warm up the body. The duration of the procedure is about 2 minutes, after which the same amount of time must be spent vigorously rubbing the body with a terry towel.

Hardening in the hole

Swimming in the hole is one of the most effective and effective methods hardening, gaining immense popularity. Such hardening of the body activates almost all physiological processes, has a rejuvenating effect, gives a charge of vivacity and energy.

But this technique requires caution and compliance with certain rules. Also, swimming in the hole has certain contraindications:

• cystitis;
• bronchial asthma;
• epileptic syndrome;
• neuritis;
• traumatic injuries of the skull;
• enterocolitis;
• pathologies of the cardiovascular system;
• inflammatory processes localized in the prostate region;
• diabetes;
• glaucoma;
• gynecological diseases of an inflammatory nature;
• tuberculosis;
• inflammatory processes in the nasopharynx, nasal cavity;
• sclerosis of cerebral vessels;
• pneumonia;
• conjunctivitis;
• sexually transmitted infectious diseases;
• severe form of renal pathologies.

It is strictly forbidden to bathe babies, children in age category under 16 years old. Such extreme procedures are not recommended for persons old age, over 70. Severe hypothermia when immersed in an ice hole is stressful for the body, which can be dangerous for older people who have serious health problems.

Traditional winter bathing at Epiphany in the hole - good decision only for experienced and trained people, otherwise extremely undesirable consequences are possible, up to heart attacks and strokes.

Bathing after visiting the bath in the hole as a result of a sharp change in temperature conditions activates regeneration processes, strengthens blood vessels and the heart, saturates the cells and tissues of the body with oxygen, and improves the general condition. But it is necessary to remember about the contraindications listed above.

Preparing to dive into the hole should begin in the summer, swimming in lakes and rivers, preparing your body. Exists following rules hardening of the body by immersing the ice hole:

1. Start diving in small holes made near the shore, under the supervision of specialists.
2. Warm up the body before diving. For these purposes, a standard warm-up is suitable - squats, rubbing, jumping.
3. Submerge gradually and refrain from diving headlong, as such actions are fraught with dangerous consequences, up to sharp spasms of cerebral vessels.
4. The optimal dive time is one minute. For beginners, 10–20 seconds will be enough to avoid hypothermia.
5. Coming out of the hole, it is necessary to carefully rub the body with a towel with energetic active movements and put on a dry warm clothes, Underwear.

Swimming in the hole is strictly forbidden to combine with the use of alcoholic beverages. Alcohol helps expand blood vessels, and the person loses heat faster. You should also give up smoking, which disrupts the processes of blood circulation.

To warm up after immersion in ice water, a warm one will perfectly help herbal tea, which is recommended to take with you in a thermos, going to water-healing procedures.

How to temper children?

The greatest care must be taken when carrying out hardening procedures for children. Firstly, the child's body is more sensitive to cold, has less resistance. Secondly, the allowable indicators of the minimum temperature regimes for children and adults differ significantly.

It is also important to consider the age of the child. For example, dousing with cold water is not suitable for infants, infants.

It is possible to harden such babies only by contrast rubdowns. It is necessary to start the process of strengthening the baby's body with sun and air baths. During water procedures, monitor the microclimate in the room; it is best to start such activities in the summer.

Hardening can be carried out after bathing the child, using for this purpose a shower with a temperature regime of water a couple of degrees lower than in the bathroom. If negative reactions the baby is not exposed to the cold, the temperature can be further lowered, but the change must be carried out smoothly and gradually.

Experts recommend making water during hardening procedures colder by 1 degree for 3-5 days. This rule will allow the child's body to adapt, to avoid hypothermia and the accompanying adverse consequences.

Tempering children over the age of 2 years, you need to follow the standard scheme recommended for adults. Start off water procedures it is necessary from dousing the arms and legs of the baby, gradually moving to the whole body. Pediatricians do not recommend pouring water over the head and face of the child, at least for initial stages, as this may become severe stress for the baby.

To improve the effectiveness and safety of procedures, parents should pay attention to the following recommendations of specialists:

1. Systematic and regular healthy lifestyle life should become a habit for the baby.
2. Multifactorial. For the full hardening of the child's body, it is important to alternate the impact of various external factors such as air, water, sun.
3. Periodic change in temperature regimes and duration of sessions.
4. Physical activity - exercise and active outdoor games - significantly increase the efficiency of the hardening process and reduce the likelihood of hypothermia.

Very importance has a positive psycho-emotional mood of the child. We must try to turn hardening into interesting game, which will gradually become an integral part of the life of a little man.

If the child reacts inadequately to the cold, cries, is naughty - you need to listen to these signals. It may be worth changing the temperature regimes, the scheme of procedures, or taking the baby for a consultation with the doctor.

Hardening the body with cold water is a holistic complex aimed at healing and strengthening the body. Pouring, wiping, diving - increase the overall tone, activate the internal reserves of the body and its natural defense mechanisms, have a rejuvenating effect. But in order to obtain a positive effect, without risk to health, it is necessary to exercise consistency and caution, especially when it comes to small children, the elderly, people suffering from serious diseases.