Understanding the Benefits of Cold Water Immersion for Perimenopause and Menopause
Contributions from Dr. Kat Sand, PhD, Upswell Co-Founder & Advisor, Scientific Research
Menopause and perimenopause are infamous for causing a plethora of unwanted symptoms, such as night sweats, hot flashes, irregular or heavy periods, and mood changes. Approximately 85% of women experience symptoms of menopause, but cold water immersion can play an essential role in minimizing the side effects of this hormonal transition. Interested in learning more about how cold water therapy can ease the symptoms of perimenopause and menopause? Take a look at the compelling benefits below:
Improve Your Mood
One of the most commonly reported symptoms of this significant hormonal shift is a change in mood. Since menopause affects all women differently, some individuals may report an increase in irritability, while others notice fatigue or depression. If you’re experiencing any of these mood changes, there’s an excellent chance that cold water plunges can help. After just one session, your brain will increase endorphins and norepinephrine levels. Regular cold water immersion therapy may also improve stress resilience by decreasing cortisol levels.
Reduce Inflammation
Although submerging yourself in cold water can shock the system, cold water immersion therapy offers incredible mental and physical benefits. Reducing inflammation is especially helpful during menopause or perimenopause; even short sessions can provide fast-acting relief from the inflammation that causes joint and muscle discomfort.
Alleviate Hot Flashes
If you’re one of the 75% of women who experience hot flashes during perimenopause or menopause, you know how unnerving they can be. These brief, sudden increases in body temperature typically start in perimenopause (i.e., before your last period) and can happen for two or more years. If you’re dealing with hot flashes, cold water immersion therapy can be a great tool to incorporate into your wellness program. As you would expect, spending time in 40-45-degree water has an immediate cooling effect on the body–which is a welcome respite after battling hot flashes or night sweats.
Improve Brain Fog
Brain fog is another notorious symptom of menopause that up to two-thirds of women report. If you’re feeling extra forgetful or lethargic throughout the day, cold water immersion can help you break through the fog. Studies show that cold water therapy benefits the brain by activating the sympathetic nervous system and releasing a flood of the neurotransmitter noradrenaline, which can significantly improve energy and focus.
Managing the symptoms of perimenopause and menopause can be challenging. However, emerging studies suggest that cold water immersion can play an instrumental role in helping women navigate this time of hormonal upheaval. For optimal results, we recommend cold plunging more days than you don’t - i.e., four or more times per week. New members can try our $99 intro special for their first month. Have questions? Please don’t hesitate to contact us!
What Upswell Members Are Saying …
“Since becoming a member at Upwell in June, I have used the sauna daily! I have seen immense benefits to my physical, emotional and mental well-being. As a woman in perimenopause, the change in my hormones was wreaking havoc on almost every aspect of my being. From increased stress and anxiety, insomnia, fatigue, mood changes and joint pain. With daily infrared sauna and red-light use, I have seen a huge change in all of these issues. I am sleeping through the night, have so much more energy and a decrease in my stress and anxiety. I utilize the amazing Bluetooth speakers and do yoga Nidra during my session and the non-sleep deep rest practice has been a great tool to manage anxiety. I am such a believer in the benefits of sauna use because I have seen how it has changed my life. That feeling of walking out of a sauna after a good session is an unmatched feeling!” — Jayme W.
“I like the sauna as a place to spend time with myself. It’s unique in that the heat is initially relaxing but takes you on a journey from relaxation to stress and discomfort—no effort or focus required you just have to sit. I’m able to sweat things out both physically and mentally, and I feel more relaxed on both fronts when I get out.” —Alice J.
Research-Backed Routine Recommendations
-
Wear: Swimsuit, swim trunks, or athletic shorts, tank
Bring: Towel and flip flops
-
40 - 60 degrees
-
Start with 30 second durations and work towards 5-11 minutes
Ready to experience these incredible benefits? Reserve your next Upwell sauna session today, and don’t forget to invite a friend for a shared journey toward wellness!
