Cold Plunge Benefits for Women, According to A Hormone Expert

Immersing your body in very cold or nearly freezing water might be uncomfortable, but it can be worth it — considering it's a habit that's linked to many health benefits, such as a boost in circulation and metabolism¹ and a reduction in pain and inflammation.

That said, for women, the benefits and considerations of cold plunging can be influenced by their unique hormonal cycles and reproductive health, so there are special considerations to keep in mind.

In this article, we'll explore the science behind cold immersion for women, potential cold plunge benefits, and tailored advice for different stages of the menstrual cycle. We'll also discuss considerations for those who are pregnant, trying to become pregnant, or using hormone replacement therapy.

What Is A Cold Plunge?

A cold plunge, also known as a cold immersion or ice bath, involves immersing the body in very cold water², typically around 50-60°F³ (10-15°C), or in some cases even as cold as 40°F, for a short period of time.

Understanding how to integrate cold plunges into the menstrual cycle can maximize its benefits and avoid potential drawbacks, such as worsened cramps, for example.

This practice has become popular due to its potential benefits in reducing soreness and swelling, enhancing exercise recovery, increasing energy and focus, and supporting metabolic health⁴. In a bit, we'll discuss these claims.

Why Cold Plunging Can Be… Stressful

Although cold plunging is associated with many improvements in physical and mental health, it's considered a form of “thermal stress⁵” on the body, much like exercise.

When you immerse yourself in cold water, your body experiences a significant drop in temperature, which triggers a stress response and activation of the sympathetic nervous system⁶. This response includes constriction of blood vessels, increased heart rate, and heightened production of stress hormones like cortisol.

These physiological changes are how the body adapts to sudden temperature changes and protects your vital organs. This type of acute stress can initially feel uncomfortable, but it also activates the body's natural healing processes and makes you more resilient.

In other words, cold therapy is a type of “good stress” (like the use of saunas or exercise). While cold plunging introduces a temporary stressor, it is different from chronic stress.

The key is that the stress from cold exposure is short-lived and can have beneficial effects if managed properly. Regular, controlled exposure to cold water can improve resilience to stress, enhance recovery, and boost overall health by stimulating adaptive responses⁷ and improving the body's ability to handle stress.

Potential Cold Plunge Benefits

The benefits of cold plunges are numerous, especially for those seeking to boost their metabolism, gain more mental clarity, and improve their hormonal health.

Research demonstrates that regular exposure to cold water can lead to benefits, including:

Induces autophagy and improved mitochondrial health: Autophagy is a process by which the body removes dysfunctional aspects from our cells⁸. It is important in longevity and the overall health of your cells. Cold exposure improves mitochondrial health via a process called mitochondrial biogenesis⁹. As the primary source of energy for your cells, mitochondria are concentrated in your ovaries, making them an essential component of women's hormone production and reproductive health.
Enhanced circulation: Early research shows cold water immersion may improve blood flow¹⁰ by stimulating the circulatory system.

Reduced inflammation: Though more data is needed, this research shows it may help decrease inflammation¹¹, pain, and swelling by constricting blood vessels¹² and reducing tissue damage.

Improved recovery: Athletes have used cold plunging for decades in the form of ice baths to accelerate muscle recovery and reduce soreness after intense exercise.

Support immune health: Regular exposure to cold water can help strengthen the immune system¹³ by increasing the production of white blood cells and by decreasing inflammation.

Increased metabolism: Research on a group of young men showed that cold exposures led to increased metabolism¹⁴ and helped with weight management¹⁵ by increasing energy expenditure (calorie burning). It's thought that regular cold immersion sessions might potentially support weight loss and help reduce the risk of obesity and related issues like insulin resistance. We are currently lacking data with regards to the effect on women, but this data does show promising results.

Elevated mood and enhanced mental resilience: Cold plunging has been shown to trigger the release of endorphins, leading to improved mood¹⁶ and reduced feelings of stress. Endorphins¹⁷, or “feel-good” chemicals, including epinephrine¹⁸ and dopamine, can lead to improvements in energy, focus, and motivation. In one study¹⁹, which included 16 women, findings showed that participants felt more active, alert, attentive, proud, and inspired and less distressed and nervous after having a cold-water bath. Many people find that cold water shock can build mental toughness and generally improve stress management while reducing anxiety.

Better sleep: Ever wonder why you might sleep better in a chillier room? Cold therapy is associated with improved sleep patterns²⁰ and overall sleep quality, which can help with energy, cognitive performance, hormonal health, and more. For some women in perimenopause or menopause, this can be an effective tool in improving sleep quality.

Improved skin tone: Just like using an ice roller on your face can make you look more awake and youthful, many people find that a cold plunge has similar effects; the constriction of blood vessels²¹ from cold exposure may lead to the appearance of tighter, more toned skin with less puffiness and signs of inflammation.

How Cold Exposure Might Impact Hormones

Cold plunges and other forms of cold therapy can impact hormonal health by potentially affecting stress hormones like cortisol, as well as other neurochemicals.

Additionally, cold plunging can feel more or less comfortable at different points in the menstrual cycle due to the effects of estrogen and progesterone on body temperature and metabolic processes²², which we’ll discuss shortly.

When a person immerses themselves in cold water, their body undergoes several physiological responses that cause immediate changes in hormone levels:

Increased release of stress hormones: Cold plunging temporarily stimulates the release of stress hormones²³, including cortisol and adrenaline. These hormones are part of the body's acute stress response, helping to mobilize energy and adapt to the cold environment. While elevated cortisol is often perceived as “bad,” these transient elevations, especially in the morning, can be beneficial. However, as Dr. Brighten explains to patients, “If you are already under considerable stress due to life events, adding more stress by way of cold exposure may not yield the desired benefits.”

Boost in endorphins: Exposure to cold water increases the production of endorphins, the body's natural painkillers and mood enhancers. This can improve mood and create a sense of well-being, which can be beneficial for managing stress, fatigue, and lack of motivation.

Catecholamines: Cold plunging also stimulates the release of catecholamines, including norepinephrine and dopamine. These neurotransmitters play a role in regulating mood, motivation, attention²⁴, and overall brain function, which can enhance mental clarity, focus, and productivity. Studies show that cold plunging can potentially raise adrenaline levels by a whopping 500% and dopamine by 250%²⁵, which is a significant boost. Future research may show these effects to be beneficial for those who struggle with symptoms of ADHD and autism.

Improved insulin sensitivity: Research²⁶ has demonstrated improvements in insulin sensitivity and suggest that exposure to cold therapy may be preventative in the development of diabetes. However, more research is needed to understand how this impacts women and the ideal protocol to achieve benefits.

Cold Plunging And The Menstrual Cycle

While the hormonal effects from cold immersion described above apply to just about everyone, women can be uniquely impacted by cold plunging due to how stress interacts with the menstrual cycle and the effects of women's reproductive hormones²⁷ on body temperature, energy expenditure, and brown fat activation.

For women who want to incorporate cold plunges into their routine, I recommend understanding how cold therapy can interact with hormones and the menstrual cycle.

To understand this better, we will divide the menstrual cycle into four distinct phases: the menstrual phase, the follicular phase, the ovulation phase, and the luteal phase. Each phase has unique hormonal fluctuations that can influence how the body responds to stressors, including cold plunges.

To clarify, the menstrual phase is happening during the follicular phase. While the main goal of the follicular phase is to prepare for ovulation, the experience during menstruation can feel distinct, which is why we're addressing it separately.

Below are considerations for each phase of the menstrual cycle:

Phase	How Long To Do It	Why To Implement
Menstrual Phase (Days 1-5)	We recommend skipping	Your body can be more sensitive to extreme temperatures, making cold plunges feel more uncomfortable or even painful
Follicular Phase (Days 6-14)	2–3 minutes	May enhance circulation and energy levels
Ovulation Phase (Days 15-17)	1–3 minutes	Supports performance and a positive mood
Luteal Phase (Days 18-28)	30-90 seconds	Important not to overdo it here, so you don’t worsen PMS symptoms

Menstrual Phase (Days 1-5)

During the menstrual phase, when menstruation occurs, the body may be more sensitive to temperature changes. Using a cold plunge while menstruating might not be appealing, but it can help reduce aches, bloating, and inflammation, making it a good natural option for managing discomfort.

However, for most women, it’s best to limit exposure to about 1 minute to avoid exacerbating menstrual cramps. It is always best practice to first have heat exposure, either via sauna, a hot shower, or exercise before cold exposure. For some women, like those in endometriosis, cold exposure may be the last thing they want. Honor your needs and feel free to skip it during this phase, opting for a hot water bottle instead.

Overall, every woman is different, so this phase is a good time to listen to your body and opt for shorter, less intense plunges if that feels best.

Follicular Phase (Days 6-14)

The follicular phase is characterized by rising estrogen levels, which can increase energy levels and improve mood. This phase is generally favorable for cold plunges, as the body is more adaptable to temperature changes.

Women can enjoy cold plunges for 2-3 minutes during this phase, which can help enhance circulation and energy levels while preparing the body for ovulation. While you may feel you are able to endure longer cold exposure, avoid exceeding 10 minutes.

Ovulation Phase (Days 15-17)

During ovulation, estrogen peaks, leading to heightened energy and libido as well as peak fertility. Cold plunges can be particularly invigorating during this time, helping to maintain high energy levels and mental sharpness.

It’s beneficial to use a cold plunge for 1-3 minutes during this phase to support peak performance and a positive mood. For many women, this phase will likely be the one when plunging is most appealing and comfortable (although it's still tough!).

Luteal Phase (Days 18-28)

In the luteal phase, progesterone levels rise, which can sometimes lead to PMS symptoms such as fatigue and mood swings. Cold plunges may help many women to manage these symptoms by reducing inflammation, increasing energy, and boosting their mood. Additionally, while research regarding thermoregulation in women is still being conducted, higher progesterone levels in this phase can lead to a slightly higher body temperature²⁸, making cold immersion more tolerable.

However, since the body may be more sensitive to stressors at this time, consider limiting cold plunge sessions to 30-90 seconds to avoid exacerbating any symptoms, especially as you near your period.

Dr. Brighten notes that critics of cold therapy argue it offers no benefits for women and may add excessive stress for those who are menstruating. However, there is no solid evidence to support such extreme claims, and it overlooks cultures where cold therapy has been practiced for centuries. While it’s true that increased stress can elevate cortisol levels, potentially affecting progesterone production, this doesn’t justify a blanket statement against cold therapy for all women. Instead, it should be approached on an individual basis.

How to Try Cold Plunging Safely

With the right precautions, most women can safely enjoy the benefits of cold immersion while minimizing potential risks. Here are some tips to help you get started with cold plunging and cold therapy:

Begin with heat therapy: Emerging research suggests that beginning with heat exposure, such as a sauna, steam room, or even a warm shower, can enhance the benefits of cold therapy. A good approach is to alternate between heat and cold—try one minute of warmth followed by 30 seconds of cold. This method helps prepare your body for the cold plunge and can make the experience more comfortable.

Get clearance from a healthcare provider: If you have any health conditions or concerns, especially a history of heart conditions, consult a healthcare provider before starting cold plunging to ensure it's safe for you.

Start gradually: Begin with shorter durations²⁹, such as 30 seconds and gradually increase the time as your body adjusts to the cold water. Avoid sudden, prolonged exposure to very cold temps at first. If you start feeling excessively cold, numb, or shivery, it’s important to exit the water and warm up immediately.

Check the water temperature: Ensure the water temperature is not too extreme. Starting with water around 50-60°F (10-15°C) can be more comfortable for beginners. Over time, you can keep lowering the temperature as your body adjusts. Keep an eye on your body's response to cold immersion.

Use a timer: Set a timer to avoid overexposure. Begin with brief sessions and gradually extend the time up to about 7 to 10 minutes as you become more accustomed to the cold. Note that this extreme amount of time isn’t necessary to get the benefits and only 4 minutes total in an entire week may be all you need. However, if you have a warmer temperature then you may find it comfortable to do a 5-minute session.

Stay mindful of your breathing pattern: Focus on deep, steady breathing to help manage the cold shock response and maintain control during the immersion. You should be taking long, slow breaths.

Warm-up post-immersion: After exiting the cold water, warm up gradually with a warm blanket or a hot drink to help your body return to its normal temperature. Heat exposure via a sauna, hot tub, or otherwise is not advised.

Listen to your body: Pay attention to how your body feels. If you experience excessive shivering, numbness, or discomfort, exit the water immediately and warm up.

Precautions and Side Effects of Cold Plunging

Cold immersion, while generally beneficial for women, can pose certain side effects and risks, particularly for women with a history of endometriosis, pregnant women, high blood pressure, and other conditions that cause cramps and pain.

Here are some potential side effects of cold immersion and precautions to keep in mind:

Skin Reactions: Exposure to cold water can cause skin irritation or dryness. People with sensitive skin or certain skin conditions might experience flare-ups or discomfort, although this can be temporary and improve over time.

Cold Shock Response: Immersing in cold water can trigger an intense cold shock response characterized by rapid breathing, increased heart rate³⁰, and a heightened risk of hyperventilation. This reaction can be overwhelming and might lead to panic or disorientation, or even more serious effects such as death³¹.

Hypothermia: Prolonged exposure to cold water, such as for more than 105 minutes in very cold water, can lower body temperature significantly, leading to hypothermia. This is a serious condition where the body loses heat faster than it can produce, potentially causing confusion, weakness, and even loss of consciousness.

Increased Menstrual Cramps: Women who experience cramps regularly and who deal with conditions like endometriosis, adenomyosis, fibroids, or dysmenorrhea may experience increased menstrual cramps³² when practicing cold immersion due to the constriction of blood vessels.

Interactions With Medications: Women on hormone replacement therapy (HRT) or birth control might experience varying effects when trying cold immersion, as these therapies already influence body temperature. . If you are on a medication to manage a specific health condition, it is best to consult your doctor before beginning cold therapy.

Impact on Fertility: Some women may find cold plunges beneficial for fertility—for example, because they help decrease inflammation and stress—though there isn’t any relevant research on this topic. If one of your goals is to improve fertility and possibly become pregnant, monitor your reaction to cold therapy by paying attention to your sleep, mood, energy, and menstrual cycle.

Pregnancy Considerations: Extreme cold or heat therapy is contraindicated in pregnancy. While a natural state, pregnancy does place considerable stress on the cardiovascular system and body overall.

Vascular Disease: If you have a heart condition, Raynaud’s, or vascular disease, as can happen in diabetes, it is best to avoid beginning cold plunge therapy without first consulting your provider.

Key Takeaways

Incorporating cold plunges into your routine may have a range of benefits, such as reduced muscle soreness, sped-up recovery after exercise, increased energy, motivation, focus, and mental clarity, and Improved resilience to stress.

Cold exposure can impact hormones in various ways in women, so it’s important to consider factors such as menstrual cycle, pregnancy status, and specific health conditions.

By tailoring cold plunge practices to your body’s needs, such as shortening the duration and intensity while menstruating and monitoring your responses, you can optimize the benefits of this practice and avoid potential side effects.

References

About The Author

Dr. Jolene Brighten

Dr. Jolene Brighten, NMD, is a women’s hormone expert and prominent leader in women’s medicine. As a licensed naturopathic physician who is board certified in naturopathic endocrinology, she takes an integrative approach in her clinical practice. A fierce patient advocate and completely dedicated to uncovering the root cause of hormonal imbalances, Dr. Brighten empowers women worldwide to take control of their health and their hormones. She is the best selling author of Beyond the Pill and Healing Your Body Naturally After Childbirth. Dr. Brighten is an international speaker, clinical educator, medical advisor within the tech community, and considered a leading authority on women’s health. She is a member of the MindBodyGreen Collective and a faculty member for the American Academy of Anti Aging Medicine. Her work has been featured in the New York Post, Forbes, Cosmopolitan, Huffington Post, Bustle, The Guardian, Sports Illustrated, Elle, and ABC News. Read more about me here.