Cold Plunging: Why It's Different for Women (and Older Men)

Cold plunging is popular these days for its health benefits. But those benefits aren't quite what they're commonly believed to be, and they're definitely different for women, and maybe even for older men.

What cold immersion does (and doesn't) do

Cold immersion can release hormones that have positive effects on the body and mind. But it doesn't burn fat or reduce weight.

What it can do is activate fatty tissue to generate more heat, and even change that tissue so it continues to do so, rather than storing more fat. That said, some studies have shown that cold immersion may actually increase the amount of fatty tissue.

Women respond differently

Importantly, women and men respond differently to cold immersion.

Men shiver more when cold, using this muscle activity to generate heat. This is a male, Yang response.

Women constrict their blood vessels to keep more blood in the core and keep it warm. This is a female, Yin response. Fewer feel-good hormones are released as a result.

Your cycle matters

During the second half of their cycle, women's bodies are warmer, so they experience a greater drop in core temperature when they enter cold water. It feels more intense and more uncomfortable, and it takes longer to recover from. The rise in cortisol it causes is also greater and takes longer to come back down.

Immersion during your period may increase pain and cramping, and generally feel more intense and less enjoyable.

Guidelines for women

• Choose warmer water: around 14 to 15°C.

• Keep it short: 2 to 5 minutes.

• Minimise cold bathing during the second half of your cycle and during menstruation.

• If you're trying to conceive, maybe give it a miss altogether.

  
  

Cold, fertility and Traditional Chinese Gynaecology

A recent study showed that female rats immersed in cold water gained weight and became less fertile, due to inflammation in the reproductive organs.

This is consistent with what Traditional Chinese Gynaecology has always said. There are many prescriptions designed to treat infertility and menstrual pain due to cold.

How about older men?

Sorry, old mates. We become a little less Yang as we age.

Cold immersion can still have health benefits, but because of the greater risk of it causing heart problems, we should take it easy:

• Use warmer water.

• Start off by staying in for a minute or less. Some warn against going any longer than 3 minutes.

• Enter the water slowly. Diving straight in gives conflicting messages to the heart, which are more likely to cause heart attacks in older people.

• Get your body cold before you hold your breath and put your head under.

  
  

A note for southern Australia

In winter, southern Australian ocean temperatures could be just right, or a little cold, depending on where you are.