Cold Water Swimming – it is not just great for menopause!

Cold-water swimming has gained popularity in recent years due to its numerous physical and mental health benefits. While more research is needed to fully understand the impact of cold-water therapy on women's health, some studies have shown that exposure to cold water can help boost the immune system, reduce inflammation, and improve circulation. In addition, for women experiencing symptoms of menopause or long Covid, cold water swimming may offer additional benefits such as alleviating hot flashes and reducing fatigue. This article will explore the potential benefits of cold-water swimming for women and provide tips for getting started with this invigorating activity.

As someone who has been struggling with the effects of long Covid, I've tried a variety of therapies to help manage my symptoms. That is how I came upon and started to include Cold Water Therapy. For over six months, I've been taking daily cold showers to help boost my immune system and reduce inflammation. 

I will talk later more about the research around cold-water swimming – but there is one great bonus that most articles you read won’t mention… and that is the joy of doing this activity with your girlfriends.

I now have friends all around the world who are embracing cold water swimming. And it is this part that you see all the time – women swimming together. Not just because you should (the cold water is quite a shock to the system – so this is a safety precaution. But because you need the support to get in! 

It is really tough to get into water that is bloody cold and to begin with, it kinda hurts! So doing it with someone else, is just what you need.

And then it starts to feel good. Like a trick. The cold water turns warm, and you feel amazing. You laugh, you squeal (or maybe that’s just me!) and then you get out and go for coffee or get on with your day having your dose of feel-good friendship.

The stuff of feel-good friendship is gold, and plenty are servings are required for longevity!

But I can show you this photo of my face after the swim.

What does the research say?

Being the research nerd I am, I have learned more about the benefits of cold-water swimming; I discovered that it's not just a fun and adventurous activity. Still, it can also have various physical and mental health benefits.

Research has shown that exposure to cold water can help to boost the immune system, reduce inflammation, and improve circulation. For example, one study published in the journal Medical Hypotheses found that cold water exposure can activate the body's natural healing processes and increase blood flow to the organs and tissues, which can help reduce inflammation and promote healing. Another study published in the Journal of Strength and Conditioning Research found that cold water immersion can help to reduce muscle soreness and stiffness after exercise.

However, it's important to note that limited research is specifically on women and cold-water therapy. (Surprise! Surprise!) While the benefits of cold-water therapy may be similar for both men and women, more research is needed to fully understand how this therapy may impact women's health.

How do you get started if you want to try cold water swimming?

Here is how I built up to it:

•  Take your phone into the shower/bathroom with you and set the alarm for 30 seconds.
• At the end of your shower, instead of turning the shower off - turn it to cold.
• Take a few seconds for the temperature to change to start practising your box breathing.
• The good feeling comes after about 20 seconds, so keep with the box breathing and start to rotate your body under the cold.
• Do 30 seconds for 1 week before, increasing it to 5 - 10 seconds.

The key to this practice is that it is something that you do every single day. For example, I debate whether I should skip the cold part of my shower every day. I have a couple of phrases that I repeat to myself to remind myself that I am strong. The complete routine makes it easier - setting the alarm, the box breathing, and the affirmative mantras.

Cold-water swimming is a community thing

Once you feel comfortable with cold water, you can experiment with cold water swimming in a safe and controlled environment.

It's important to remember that cold water can be dangerous, especially for those unfamiliar with it. So, take appropriate safety precautions, such as wearing a wetsuit or other protective gear and never swimming alone. It is not as much fun alone as with a friend anyway!

So grab a girlfriend and go… or check out the groups that are already happening in a beach near you!

When you're ready to take the plunge, start by entering the water slowly and gradually, and take deep breaths to help manage the shock of the cold water. Focus on your breathing, stay relaxed, and keep your movements slow and controlled.

As you build up your tolerance for cold water swimming, you may find that it becomes a regular part of your self-care routine. And who knows, you might even discover a new passion for this invigorating and refreshing activity.

And join the multitude of menopausal women who are helping warm up the ocean!

References:

1. Tipton M, Golden F. Cold water immersion: kill or cure? Experimental physiology. 2017;102(11):1335-1355.
2. Roberts LA, Nosaka K, Coombes JS, Peake JM. Cold water immersion enhances recovery of submaximal muscle function after resistance exercise. Journal of Strength and Conditioning Research. 2014;28(9):2628-2635.