Skin in the game

Focus on

Simple techniques to enhance immunity, improve metal state & reduce inflammaging.

Summary

Some simple habits to add to your shower and bathroom routine that have health benefits.

• Short term post shower cold water immersion stimulates blood flow and has benefits on immune function and brain activity.
• As we age we need adequate skin hydration daily moisturizing is valuable.
• Skin massage increases natural killer cell function and promotes oxytocin output and stress reduction.

Cold rinse after warm showering [eventually 3 minutes]

There are many fans of cold water swimming. It is certainly good exercise and it is believed to be ‘health benefical’. 

A recent study shows that as little as 3 minutes cold water immersion is sufficient to reduce oxidative stress markers[i]. 

The idea of cold exposure has been promoted by the Dutchman Wim Hof but his claims of cardiovascular benefit have yet to be shown in large enough trials to be established.

There is however functional MRI evidence of stress reduction ‘participants felt more active, alert, attentive, proud, and inspired and less distressed and nervous after having a cold-water bath.

The changes in positive emotions were associated with the coupling between brain areas involved in attention control, emotion, and self-regulation’ [ii]

How to do this [and do it safely]

1. Don’t do this if you have a known tendency to abnormal heart rhythms.
2. Start slowly.
3. The water doesn’t have to be freezing. When you are acclimatised you can have it as cold as you like but to begin with avoid the icy-cold.
4. Have your usual warm shower: step out of the flow and turn to cold
5. Step into the flow so it is on your back count to 10 seconds and step out again [1 elephant, 2 elephants 3 elephants etc].  Expect to have a sharp intake of breath.
6. Do 10 seconds every day to build up the habit. Hold on to the tap and move about a bit.
7. After 5 or 6 days increase to 15-20 seconds
8. Build up a routine: 5 seconds on your left side, 5 on your right, 5 on your back, 5 on your left leg 5 on your right leg
9. At this point you can shower your head too.

The aim is to get to 3 minutes and sustain this.  When I began I was at 3 minutes in 8 weeks. I have a joint moving exercise I do at the same time ie rotating my arm clockwise x 10, then anti-clockwise  x 10, then my shoulder in both directions, then torso then hips  then ankles [but one side at a time and always holding on to something for safety].

I feel energised, calm and fully alive: it is pleasing to have conquered the challenge and know that there are physiological benefits, too.

Dry skin massage or massaging in moisturizer [5 minutes]

This is universal practice, described in many different cultures. The Japanese call it Kanpumasatsu and it also has roots in Ayurveda. The Japanese approach uses a dry towel, you can see the technique in this short video: https://www.youtube.com/watch?v=gDXSBL5v6vU.

Try it out. There is a full review here [1].

An alternative is to self-massage with your hands. A slower hand massage or even use of a soft brush will equally stimulate the c-afferent nerve fibres in addition to promoting lymphatic drainage. Such an approach is calming and stimulates oxytocin with subsequent positive mental affect[2].

It ties in with another need in the over 50s – adequate skin hydration. As we age our skin dries out and maintaining skin functions and integrity requires moisturizing with a simple emollient [eg E45 cream, or similar inexpensive cream].

So a post shower routine can be application of cream with massage that is like a firm stroke. Take a minute for each quarter of the body [eg arm and torso, abdomen on one side; leg and buttocks] and a minute for the face neck and shoulders and the bits you missed. There is evidence this massage causes enhanced natural killer cell function[3].

References

[i] Wesołowski R, Mila-Kierzenkowska C, Pawłowska M, Szewczyk-Golec K, Saletnik Ł, Sutkowy P, Woźniak A. The Influence of Winter Swimming on Oxidative Stress Indicators in the Blood of Healthy Males. Metabolites. 2023 Jan 17;13(2):143. doi: 10.3390/metabo13020143. PMID: 36837762; PMCID: PMC9967992.

[ii] Yankouskaya A, Williamson R, Stacey C, Totman JJ, Massey H. Short-Term Head-Out Whole-Body Cold-Water Immersion Facilitates Positive Affect and Increases Interaction between Large-Scale Brain Networks. Biology (Basel). 2023 Jan 29;12(2):211. doi: 10.3390/biology12020211. PMID: 36829490; PMCID: PMC9953392.

[1] Komagata S. Kanpumasatsu: A superficial self-massage with a dry towel to enhance relaxation and immune functions. J Interprof Educ Pract. 2023 Jun;31:100609. doi: 10.1016/j.xjep.2023.100609. Epub 2023 Feb 8. PMID: 36776417; PMCID: PMC9905003.

[2] Portnova GV, Proskurnina EV, Sokolova SV, Skorokhodov IV, Varlamov AA. Perceived pleasantness of gentle touch in healthy individuals is related to salivary oxytocin response and EEG markers of arousal. Exp Brain Res. 2020 Oct;238(10):2257-2268. doi: 10.1007/s00221-020-05891-y. Epub 2020 Jul 27. PMID: 32719908.

[3] Iwama H., Akama Y. Skin rubdown with a dry towel activates natural killer cells in bedridden old patients. Med Sci Mon Int Med J Exp Clin Res: International Medical Journal of Experimental and Clinical Research. 2002;8(9):CR611–CR615