Cold Water Plunges Bring Relief to Menstrual and Perimenopausal Woes

 Gerry Gajadharsingh writes:

Research into cold water therapy continues, focusing on the positive impact on health.

There are various mechanisms involved, including stimulation of the Vagus nerve which supports better balance within the autonomic nervous system.

Using cold stimulation of the neck, Jungmann et al demonstrated an increase in HRV (heart rate variability) and reduction in resting heart rate, suggesting a stimulation of the cardiac vagal activation pathway.

Cold showers have been found, not only to boost your HRV, but also reduce your chance of getting winter colds and flu by up to 25%. You often only have to turn the tap to full cold for 15 to 30 seconds at the end of a hot shower to get the benefits.

There is also a short term/cold, shock response, and a long-term adaptation. With the initial shock of the cold, adrenaline starts to crawl through the body and up regulates the sympathetic or stress part of the nervous system. This is often followed by a surge of endorphins in the brain, providing pain relief, and sometimes giving a sense of euphoria. Noradrenaline a hormone and neurotransmitter is then released into your blood, improving your focus, attention and mood. This is also a primary driver behind the anti-inflammatory effects of cold-water therapy and the benefits that it can have for people with chronic stress, anxiety, and depression.

The recent research show that women experience a significant reduction in psychological symptoms such as anxiety, mood swings, irritability, and low mood, both during their menstrual cycle and perimenopause, as a result of cold-water swimming, a new study has revealed.

The study surveyed 1114 women, with 785 of them currently experiencing menopause, aiming to investigate the impacts of cold-water swimming on their health and overall well-being.

Women felt that cold water swimming had a positive overall effect on their symptoms, especially the psychological ones. For example, 46.7% of women with menstrual symptoms and 46.9% of women with perimenopausal symptoms reported a reduction in their anxiety after swimming. Other symptoms that were commonly reported to be improved were mood swings, irritability, trouble sleeping, and hot flushes.

Women who wore wetsuits were also more likely to report a reduction in some symptoms, such as trouble sleeping and hot flushes, compared to those who wore a swimming costume. This may seem counterintuitive, but it is thought that wearing a wet suit, allows people to be in the water longer. Probably also engaging in more exercise/activity whilst swimming and therefore getting the additional benefits of enhancing their breathing pattern.

Cold water swimming may be a viable and accessible option for women who seek to relieve their menstrual and perimenopausal symptoms, if they do it safely and with awareness of the potential risks.

Drishti Agarwal

Medscape

 Women experience a significant reduction in psychological symptoms such as anxiety, mood swings, irritability, and low mood, both during their menstrual cycle and perimenopause, as a result of cold-water swimming, a new study has revealed.

The study surveyed 1114 women, with 785 of them currently experiencing menopause, aiming to investigate the impacts of cold-water swimming on their health and overall well-being. It was published in the journal Post reproductive health  and, according to the authors, is the first to explore the effects of cold-water swimming on menstrual and perimenopausal symptoms.

Who Benefits?

The survey, conducted by researchers from several UK universities and hospitals, asked women who swim outdoors in unheated water about their experiences of menstrual and perimenopausal symptoms, such as anxiety, mood swings, hot flushes, night sweats, and genitourinary symptoms. The women also provided information on their swimming habits, such as frequency, duration, season, and clothing.

Women felt that cold water swimming had a positive overall effect on their symptoms, especially the psychological ones. For example, 46.7% of women with menstrual symptoms and 46.9% of women with perimenopausal symptoms reported a reduction in their anxiety after swimming. Other symptoms that were commonly reported to be improved were mood swings, irritability, trouble sleeping, and hot flushes.

“I have found that cold water is an immediate stress/anxiety reliever. It is my ‘go to’ activity to reset myself…a cold-water dip will immediately reset my anxiety levels and is rejuvenating. The colder the water, the more satisfying it is,” a 56-year-old woman commented for the survey.

Some aspects of the swimming habits were associated with the reported symptom relief. For instance, women who swam more regularly, for longer periods, and in colder water were more likely to report a reduction in their symptoms.

Women who wore wetsuits were also more likely to report a reduction in some symptoms, such as trouble sleeping and hot flushes, compared to those who wore a swimming costume.

“We did not expect this finding as I thought those who swim in swimming costumes would get more benefit as their body is more exposed to the water. But our study showed women in wetsuits had a real benefit – I think this is because they stay in the cold water longer and are swimming more. Some women just dip,” the corresponding author Professor Joyce Harper, University College London EGA Institute for Women’s Health, told Medscape News UK.

The survey had some limitations, such as the self-reported nature of the data, the lack of a control group, and the possible selection bias of the participants. Further, the mechanisms behind the observed effects of cold-water swimming on reproductive health are not fully understood and require further investigation. However, it might have beneficial effects on the endocrine, cardiovascular, and psychological systems, as well as on the thermoregulation and pain perception of the women.

Do So Safely

Cold water swimming may be a viable and accessible option for women who seek to relieve their menstrual and perimenopausal symptoms, if they do it safely and with awareness of the potential risks.

“It can be dangerous and it’s not for everyone; you must consider your safety first,” said Harper. “We are all built differently, and so do not stay in the water longer than you think is right for you. It also can depend on what you’ve eaten, how well you have slept, and if you are tired. There are no rules depending on the temperature. It is not a competition, so get out when you feel you need to. Go into the water slowly. Take long deep breaths. It does not matter what you wear. Neoprene gloves and socks are really recommended and wearing a wet suit is totally fine. Do what feels right for you. Do not swim alone. When you get out, get the wet clothes off ASAP and get warm with a warm drink. Do not drive for a while; at least 15 mins,” she said.

“You will notice your body adapt over time and over several years you will be more tolerant, but this takes time and regular swimming,” she added.

The researchers also called for more research on the physiological and psychological effects of cold-water swimming on women’s health, as well as on its comparison with other forms of exercise or interventions.

“I would love to monitor hot flushes in those who swim and those who don’t and look at this in relation to water temperature,” noted Harper.

Commenting on the benefits of other forms of exercise or interventions commonly recommended for women experiencing menstrual and perimenopausal symptoms, Harper said: “I want to encourage all women to exercise. It is important for our short- and long-term health. We should be doing regular exercise. I know finding time is difficult, but it is key to being healthy. It is good to mix it up: do some weight training, cardiovascular, and stretch. Also get outside into nature, ideally with friends. This is great for our health. Try to get outside every day. This is especially important for those who work at home.”