Should I cold plunge during my menstrual cycle?

source: Dr Jolene Brighten

I recently finished an ice bath accreditation course with the fantastic Kym Burls in Adelaide, and it was truly eye-opening! One topic that piqued my interest was the relationship between women, cold plunging, and menstrual cycles. I often get questions about this, so I wanted to share some insights from Kym's course, specifically regarding gender differences in cold exposure.

It's important to note that while cold water therapy is an ancient practice, I believe we need more research on its effects. If you're ever unsure about trying it, always consult with your doctor first. Each of us is unique, so listen to your body and choose what feels right for you! What might feel okay for one person, may not be a preference for another. For example, I prefer to cold plunge in the morning versus later in the evening – I find it a lot easier mentally and physically.

Here are some general differences between women and men when it comes to cold exposure, as summarized by Kym:

- More Brown Fat:  Women tend to have a higher amount of brown adipose tissue, which helps generate heat.

- Temperature Perception: Women usually experience a slightly higher core temperature and a lower peripheral temperature, meaning they might feel the cold more intensely.

- Metabolic Rate: Women typically have a lower metabolic rate, which can lead to cooling down faster, but they may start shivering a bit later.

- Shivering vs. Heat Generation:  Since women have more brown fat activity, they generate heat differently in cold water compared to cold air. This difference is even more noticeable in water!

- Morning Cold Tolerance: Interestingly, women tend to release melatonin earlier, which could make them more cold-tolerant in the morning, allowing them to wake up feeling refreshed.

Cold Plunging and The Menstrual Cycle

Kym uses the work of Dr. Jolene Brighten who is a board-certified naturopathic endocrinologist, dedicated to uncovering the root cause of hormonal imbalances.

She splits the menstrual cycle into 4 stages: 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. 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 processes.

I have summarised the key phases and her advice on cold plunging on each phase for you below.

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. 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.  Her recommendation is to first have heat exposure, via sauna, hot shower or exercise. 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.
Follicular Phase (Days 6-14)	2–3 minutes	The follicular phase is characterised by rising estrogen levels, which can increase energy levels and improve mood. This phase is generally favourable for cold plunges, as the body is more adaptable to temperature changes.  While you may feel you are able to endure longer cold exposure, avoid exceeding 10 minutes.
Ovulation Phase (Days 15-17)	1–3 minutes	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.  Supports performance and a positive mood
Luteal Phase (Days 18-28)	30-90 seconds	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 temperature, making cold immersion more tolerable. Important not to overdo it here, so you don’t worsen PMS symptoms

I find cold plunging a fascinating topic and I still have plenty to learn, and I hope these insights help you explore it further and give it a go to see the impact on your life for you. :)