Cold Plunging is gaining popularity throughout the training community, to reduce post-workout soreness, boost immunity, enhance energy and more. But could there be more to this trend than meets the eye, research from the University College of London, suggest that a cold plunge can help relieve menopause discomforts like hot flashes and mood swings. After investigating the benefits of a cold plunge for menopause, the team concluded that cold water immersion provided a positive overall effect on perimenopausal and menopausal symptoms. Lets have a look at some of the benefits
1. Hot Flashes Meet Their Match
Hot flashes are one of menopause’s most notorious symptoms, leaving you drenched and uncomfortable. Cold plunging, can act as a reset button for your internal thermostat. It stimulates the body’s cooling mechanisms and might even help reduce the frequency and intensity of those pesky heat waves.
Cold Plunging stimulates many blood vessels to constrict, slowing blood flow to less vital areas and increasing circulation to the brain, heart and lungs. Since many menopausal symptoms, including hot flashes, night sweats and heart palpitations, are caused by the constriction and dilation of blood vessels, it makes sense that cold plunges provide some relief.
2. Boosts Circulation and Reduces Inflammation.
Achy joints or muscle soreness can be a symptom of menopause. Cold plunging can help with that, too. The cold water triggers vasoconstriction, which is a fancy way of saying it squeezes your blood vessels. When you get out, they open back up, improving circulation and helping reduce inflammation. This process can support joint health, which is especially beneficial during menopause when arthritis risk increases.
3. A Cold Plunge Boost Immunity
The changes in hormones during menopause can increase inflammation in the body. Cold plunges have been shown to reduce inflammation in the joints and muscle soreness. Some studies have also shown that cold water swimming, plunges, and showers increase white blood cell counts which are responsible for fighting infection.”
Studies in the Netherlands have also found that people who took cold plunge daily are 29% less likely to call out sick from work. Another study concluded that cold plunging increased red blood cell, white blood cell, and platelet counts significantly.
The Benefits:
In addition to its benefits for menopause, cold plunging offers numerous other advantages, making it a worthwhile practice to consider. With so many positives, it’s easy to see why giving cold plunging a try could be a game-changer.
Benefits for Menopause:
- Reduces hot flashes and night sweats
- Stabilizes mood swings
- Improves sleep quality
- Alleviates joint pain and stiffness
- Supports hormonal balance through stress reduction
- Boosts energy and mental clarity
- Promotes confidence and mental resilience
General Benefits of Cold Plunging:
- Boosts circulation
- Reduces inflammation
- Enhances mental clarity and focus
- Increases dopamine and endorphin levels
- Promotes better sleep
- Improves skin health
- Improves stress resilience
- Supports metabolism and brown fat activation
- Aids muscle recovery
How Often Do You Need To Cold Plunge For Menopause?
Some women may experience relief from their menopause symptoms after one cold plunge. But this is an exception rather than a rule. The effects of cold plunge therapy are cumulative, meaning that repeated cold exposure is needed for the best results.
Researchers suggest that beginners start slowly, cold plunging no more than 1 to 2 times per week. This is recommended so your body has time to recover and adjust between sessions. You can progress to 2 to 3 times a week.”
Like exercise the amount you Cold Plunge should match up with your physical condition, your personal response to plunging, and your goals.
Consider trying a cold plunge if you have any of the following symptoms:
- Hot flashes
- Mood swings
- Anxiety
- Night sweats
- Dry skin
- Difficulty sleeping
All this being said please note: Extremes of temperature, specifically cold temperatures, may be harmful to people with heart disease, high blood pressure, respiratory issues and/or thermoregulation issues. It is advised cautiousness, safety, moderation and a physician consultation before making cold plunges part of your routine.
Wrap Up:
If you’re experiencing menopause symptoms, incorporating a cold plunge routine could be worth exploring, as research suggests it may provide relief. However, individual responses can vary, and everyone’s experience with it will be unique.
