Cold Exposure and Women: Benefits For Female Health

What Is Cold Exposure?

Cold-plunging is a practice in which we submerge the body in cold water (between 13°C and 3°C) for a few minutes (usually between 2 and 5 minutes).

You might wonder why anyone would (willingly) get into icy water. Simple: because of the positive physiological changes cold unlocks in both body and mind.

Speeds up muscle recovery
Reduces inflammation throughout the entire body
Releases dopamine and endorphins
Boost of energy
Strengthens the heart

These effects are experienced by anyone. However, in women, certain benefits directly impact hormonal health, the cycle, and metabolism.

Cold Exposure and the Menstrual Cycle

Most women experience ovarian pain, which is basically inflammation.

Cold-plunging can be a great tool to ease menstrual cycle pain and discomfort. How?

Exposure to cold temperatures activates anti-inflammatory processes that reduce pelvic swelling and relieve pain.
Cold exposure causes initial vasoconstriction followed by vasodilation. This helps reduce blood flow in inflamed areas.
Cold works as a natural analgesic because it inhibits pain receptors and reduces chemical substances that send pain signals to the brain.
Improves mood. It releases dopamine and endorphins, which elevate mood and overall well-being.
Boosts energy. Feeling tired and fatigued during menstruation is very common. An ice bath can give you an energy injection when you have zero motivation to do anything.

Cold-Plunging According to the Phase of the Menstrual Cycle

Susanna Sœberg, PhD, explains that using this type of stressor at the right time and in the right dose is key as a tool to improve female health.

Sœberg recommends syncing ice bath sessions with the cycle because, depending on the moment and hormones, body temperature regulation, circulation, and even cold tolerance change.

Follicular phase (days 1–14): greater stress resilience → longer immersion times can be tolerated.
Luteal phase (days 15–28): greater sensitivity and feeling of fatigue → lower tolerance to stress/cold.

Cold-Plunging, Hormones, and Menopause

Thomas P. Seager, PhD, explains that testosterone is a central hormone in female health. In women, about a quarter of total testosterone is produced in the ovaries. It’s key for energy, muscle strength, libido, mood, and bone density.

With menopause, women experience a significant drop in testosterone levels. This can mean more anxiety, less energy, reduced muscle strength, and even lower libido.

In fact, the most common indication for testosterone therapy in women is low sexual desire.

How does cold exposure help here? Submerging the body in cold water activates the adrenal glands, skin, and adipocytes— all producers of testosterone.

Although studies are still limited, evidence suggests that cold exposure could increase testosterone levels in women, with benefits for energy, libido, strength, and hormonal balance.

Cold Exposure and Metabolism

Menopause also brings changes in metabolism, which tends to slow down and increase abdominal fat accumulation. Here, cold-plunging also plays a key role through the activation of brown fat.

Brown fat is a type of “good” fat, metabolically active. Its functions:

Burns calories to generate heat
Absorbs glucose and white fat from the bloodstream
Keeps thermogenesis high
Improves insulin sensitivity

Research suggests that cold can also convert white fat into brown fat (Langbin, 2010), which supports weight loss.

Conclusion

Cold-plunges can provide unique benefits for female health:

Less menstrual pain
Better mood
More energy
Better hormonal balance
More active metabolism
Boost in sexual desire

It’s a powerful tool for those looking to improve not just their health, but also their well-being and longevity.

*Disclaimer: this article gathers information from different publications and studies. It should not be considered medical advice. Consult your physician before cold-plunging or other cold exposure methods.

We invite you to learn more about the world of cold in our Wellness Journal.