Can cold showers really improve insulin sensitivity?

While the benefits of cold showers are often discussed in terms of alertness and recovery, the question remains: can they genuinely affect insulin sensitivity? To confirm this, we decided to speak to an expert. 

How cold showers might influence insulin sensitivity

Dr Jagadish Hiremath, Public Health Intellectual, tells indianexpress.com, “Cold exposure can activate brown adipose tissue, which is specialised fat that burns calories to generate heat. This process increases glucose uptake by the muscles and fat cells, which can improve insulin sensitivity over time.” 

Cold exposure also triggers a mild stress response in the body, he adds, releasing certain hormones and signalling pathways that enhance cellular glucose metabolism and reduce systemic inflammation. These combined effects are believed to help the body respond more efficiently to insulin.

Specific durations, temperatures, or frequencies of cold showers that are most effective for potentially improving insulin sensitivity

Current research on humans is still limited, Dr Hiremath notes, and there is no universally agreed-upon protocol. “Studies suggest that brief exposures to cold water, around 10 to 15 degrees Celsius, for a few minutes at a time, several times a week, can stimulate brown fat activity and metabolic responses. “

Consistency is more important than duration, and gradually acclimating to colder water is recommended to avoid undue stress or shock to the system.

For individuals with diabetes or prediabetes, are cold showers a safe and practical addition to their daily routine?

Cold showers can be safe for many people with diabetes or prediabetes if approached gradually. Dr Hiremath stresses, “It is important to start with milder temperatures and shorter durations, monitoring how the body responds.” 

“Individuals with cardiovascular conditions, neuropathy, or uncontrolled blood sugar should consult their healthcare provider first, as sudden cold exposure can trigger rapid changes in heart rate or blood pressure. Cold showers should be seen as a complementary lifestyle approach rather than a replacement for medical management, diet, or exercise,” concludes the expert.