Cold Plunge for Women: Unlocking the Benefits with Your Body in Mind
By Cindy Ruzicka, Co-founder of Löyly Sauna Lounge & Advocate for Women’s Health
I still remember my first deliberate plunge into ice-cold water. It was shocking, exhilarating, and oddly empowering. The rush of energy afterward was undeniable, but what intrigued me most was why more women weren't doing this and talking about it. As someone deeply invested in women's wellness, I started digging into the research—only to realize that most studies on cold therapy have focused on men. This isn't surprising, as much of health and medical research historically starts with men. But what does that mean for women who want to harness the power of cold therapy? Let's explore how cold exposure benefits women and what considerations we should keep in mind.
The Science Behind Cold Exposure and Female Hormones
Women’s bodies are amazing and constantly changing with hormonal cycles (one of the reasons we lack a lot of studies or conclusive evidence!). Women’s bodies operate on a natural hormonal rhythm, with fluctuations in estrogen and progesterone affecting everything from energy levels to core temperature. During the luteal phase (the second half of the cycle, post-ovulation), progesterone increases core body temperature, making women more sensitive to cold. Some research suggests that this heightened sensitivity may reduce the benefits of cold exposure during this phase due to an increased likelihood of shivering, which can shorten brown fat activation.
However, in the follicular phase (the first two weeks of the cycle), estrogen dominates, and research indicates that women may actually gain an edge over men in cold-induced thermogenesis (heat production). This means that during the first half of their cycle, women might experience enhanced metabolic benefits from cold therapy, including improved fat burning and energy efficiency.
Ultimately, my best advice is always: listen to your body! Women are incredibly intuitive and it’s important to be in tune with your body and how you respond to any stressor whether it be a cold plunge, a workout, or a stressful situation.
Why Women Should Embrace Cold Therapy
Despite the gaps in research, one thing is clear: cold exposure offers a range of benefits for women, including:
Improved immune function and reduced inflammation
Better sleep quality and energy regulation
Enhanced metabolic health, supporting body composition and weight management
Increased resilience to stress, with a boost in mood and reduced anxiety
Greater mental clarity and cognitive function, thanks to norepinephrine release
For menopausal women, cold exposure may also help regulate body temperature fluctuations and alleviate symptoms like hot flashes.
Personal Transformation Through Contrast Therapy
As someone who has practiced near-daily contrast therapy for the past two years, I can personally attest to its transformative effects. Through cold plunging and sauna use, I’ve experienced profound changes in my body and mind:
Effortless weight loss: I lost 40 pounds with minimal effort—not through restrictive dieting or excessive workouts, but through the metabolic boost and hormone balance facilitated by contrast therapy.
Breaking free from alcohol: Cold therapy helped me end my relationship with alcohol, which I had used as a crutch to manage stress and anxiety from my high-powered job. The natural dopamine and serotonin boost from cold exposure replaced the numbing effects I once sought in a glass of wine.
Sharper mental clarity and resilience: With regular practice, I found myself thinking more clearly, making better decisions, and gaining the courage to go after what I truly want. Contrast therapy has made me more resilient, more decisive, and, as I like to say, dangerously courageous in my pursuit of the life I want to live.
How Women Respond to the Cold Differently from Men
Women’s physiological response to cold differs from men’s due to factors like body composition, circulation, and hormonal fluctuations. Women generally have a higher percentage of body fat, which can offer some insulation, but they also tend to have lower muscle mass, leading to quicker heat loss. Additionally, estrogen influences blood vessel constriction, which can make extremities feel colder faster.
Rather than focusing on staying in the cold for a set duration or temperature, women should tune into their body’s signals. Key sensations to observe include:
The cold shock response: An initial gasp reflex that should be managed with controlled breathing.
A calm nervous system: Once the body adapts, there should be a shift to a more relaxed state.
Reaching a shiver: A sign that core temperature is dropping, indicating it’s time to exit.
Listening to these cues rather than forcing endurance allows women to maximize benefits while preventing unnecessary stress on the body.
Considerations for Women Practicing Cold Therapy
While the benefits are compelling, women should approach cold exposure with awareness of their body’s unique needs:
Pregnancy: Extreme cold exposure is not recommended for pregnant women, as it can alter blood flow to the fetus. If you're expecting, opt for gentle cooling methods like cool showers instead.
Menstrual Cramps: Some studies suggest cold exposure may exacerbate period cramps. If you notice an increase in discomfort, consider pausing cold plunges during menstruation.
Cardiovascular Health: Cold therapy can cause increased cardiovascular strain, which may be riskier for women with preexisting heart conditions. If you have concerns, consult with a healthcare provider before diving in.
Birth Control & Hormone Replacement Therapy: Synthetic hormones in birth control and HRT may influence how the body reacts to cold. While the effects are still being studied, women on hormonal interventions may experience different benefits or sensitivities.
Making Cold Therapy Work for You
For women looking to incorporate cold therapy into their wellness routine, personalization is key. A great starting point is a 30-seconds of cold exposure, gradually increasing duration based on how your body responds. Pay attention to where you are in your cycle and adjust accordingly—lean into cold exposure during the first half for metabolic benefits, and go gentler in the second half if you notice increased sensitivity.
At Löyly Sauna Lounge, we’re committed to creating an inclusive space where women can safely explore the benefits of contrast therapy. Whether you’re here to recover, build resilience, or simply challenge yourself in new ways, our team is here to support your journey.
If you're curious about how contrast therapy can elevate your wellness, stop by and take the plunge—your body (and mind) will thank you, and I'll join you!
