Hardening the body – how to naturally boost immunity?
Hardening the body is one of the natural methods of strengthening immunity, which is gaining popularity especially during periods of increased illness. The hardening process involves exposing the body to adverse factors, particularly cold, which improves the body's resistance, enabling it to better cope with changing weather conditions. But how to properly and healthily harden the body?
What is body hardening and what does it involve?
The immune system plays a key role in defending the body against harmful pathogens such as viruses, bacteria, and fungi, preventing infections or quickly neutralizing them. Building immunity is a long-term process that may include various activities. One of these is a healthy, balanced diet rich especially in products containing vitamins C and D, zinc, selenium, and antioxidants. Regular physical activity is also recommended to strengthen immunity. Support for the immune system can also come from nature – herbs, natural substances, or food products such as garlic, ginger, or honey, which have been known for centuries for their immunity-boosting properties.
Sometimes, however, a healthy diet, supplementation, and physical activity alone may not be enough. An excellent complement to these actions is body hardening, which strengthens immunity by stimulating blood circulation and activating natural defense mechanisms. Hardening the body is a process that allows the body to adapt to changing weather conditions, especially low temperatures. It involves subjecting the body to natural and variable thermal stimuli, including exposure to changing temperatures and alternating cooling and warming of the body, which after a moment regains its natural warmth.
The positive effects of cold on the human body were noticed already in ancient times. Systematic and gradual acclimatization of the body to cold causes the body's reactions to become less violent and more controlled. The body automatically activates defense mechanisms that help it better tolerate cold and changing weather conditions. Exposure to adverse thermal factors gradually becomes more natural, and the immune system is better prepared to defend against pathogens, responds more efficiently to cold or heat, and its susceptibility to infections decreases.
When the body does not have to focus on sudden warming, all available energy can be directed toward fighting microbes, which are more active at lower temperatures, thus posing a greater threat. Therefore, body hardening not only strengthens resistance to different weather conditions and temperature changes but also prepares the body to fight pathogens more effectively.
How to harden the body? Important rules and methods of hardening
Before you start hardening your body, you need to know the basic rules:
- body hardening should only be practiced when you are healthy;
- body hardening should be gradual – it should not be abrupt;
- hardening should be systematic – if practiced only occasionally, it will not bring the expected results;
- never cause either severe cooling or overheating of the body – both phenomena are dangerous to health.
The hardening process can take various forms – this allows you to combine different ways of hardening the body or choose your favorite method to improve immunity.
Outdoor exercise
One of the simplest and most effective ways to harden the body is regular physical activity outdoors. Adverse weather conditions should not be an excuse to give up exercise – light rain, cooler wind, or drizzle can even be allies in strengthening immunity. A daily walk of several minutes is enough to start acclimatizing the body to changing temperatures.
Cold water swimming
Cold water swimming, i.e., baths in cold water in natural water bodies such as lakes, rivers, or the sea, gains popularity almost every year as an effective method to boost immunity. Practiced in autumn, winter, and early spring, it helps prepare the body for changing weather conditions and increases its tolerance to cold.
Immersing in cold water stimulates the circulatory system and positively affects the immune system by activating natural defense mechanisms. Additionally, cold water swimming benefits the circulatory and respiratory systems, speeds up metabolism, supports cellulite reduction, smooths and firms the skin, and helps with rheumatic problems. Moreover, swimming in cold water improves mood, adds energy, and brings satisfaction, making hardening both a healthy and motivating ritual.
Alternating showers
An alternating shower is a simple yet effective way to harden the body and improve skin condition. It can be applied locally when aiming to improve the condition of specific body parts, or on the whole body to strengthen the immune system. The shower should start with pouring water at a temperature close to body temperature. Every few seconds, gradually lower the water temperature, allowing the body to adjust to the cooler stream, then increase the temperature again to a comfortable level. The treatment ends with a short cold shower, which stimulates blood circulation and supports the body's defense mechanisms. Finally, the body should be thoroughly dried with a towel, which warms the skin and also enhances the hardening effect.
Sauna sessions
Sauna bathing is a popular method not only for relaxation and improving well-being. The benefits of sauna include detoxifying the body, improving skin condition, reducing stress, fatigue, and nervous tension, and finally – supporting the functioning of the immune and circulatory systems. However, for the sauna to become part of the body hardening process, it should end with cooling the body – with a shower, cool bath, or in fresh air (according to Finnish tradition). It is important to start cooling from the feet upward towards the heart. Learn also how to dress for the sauna to get the most health benefits from the session.
Walking barefoot
Walking or running barefoot is a natural and effective method of hardening the body that can be practiced both indoors and outdoors. Walking barefoot allows the body to get used to different temperatures and surface textures, which positively affects blood circulation and stimulates receptors located on the feet. People who are already hardened may try walking barefoot on snow, which further increases the body's tolerance to cold. The cold surface stimulates circulation, forces the body to manage temperature efficiently, and strengthens its resistance to infections.
Sunbathing
As mentioned, hardening the body should be regular – therefore it is also worth practicing on warm days. Sunbathing combined with cooling the body can be helpful. To do this, first expose the body to sunlight for about 10 minutes, then gently pour cool water over it. This cycle can be repeated several times to start acclimatizing the body to changing temperatures.
However, remember to take appropriate precautions – it is essential to use sunscreen to protect the skin from the harmful effects of UV radiation. It is also important to pour water gradually – otherwise, especially at very high temperatures, a sudden body reaction may occur.
Benefits of hardening the body – why is it worth getting the body used to low temperatures?
Gradual but regular hardening positively affects the body, bringing a range of health benefits. Among them, it is worth highlighting primarily:
- strengthening the immune system,
- improving blood circulation,
- regulating blood pressure by dilating and constricting blood vessels,
- supporting metabolism,
- increasing tolerance to low temperatures,
- improving oxygenation of cells,
- increasing skin elasticity and improving overall skin condition,
- delaying aging processes.
However, there are also certain contraindications to practicing hardening – primarily, it should not be started during illness or even minor infections. Hardening is also not recommended for people who suffer from chronic diseases, immune deficiencies, or take medications that deliberately suppress the immune system. Furthermore, in the case of certain conditions, before practicing some forms of hardening – such as sauna bathing or cold water swimming – you should consult a doctor.