Cold Plunges & Women’s health
Cold Plunges: Why As A WOMAN They Might Be Doing You More Harm Than Good.
Cold plunges are having a serious wellness moment. From social media influencers to elite athletes, the icy bath trend is being praised for everything from boosting circulation to reducing inflammation. But before you jump in, especially if you’re a woman, it’s worth asking: is this actually good for my body? At Seven Points Wellness, we’re all about aligning with practices that support the unique rhythms of a woman’s body. From both Traditional Chinese Medicine (TCM) and Western medical perspectives, cold plunging might not be the best fit.
Let’s explore why.
1. The TCM Perspective: Cold Is Not Your Friend
In TCM, women are more yin, our bodies are cooler and more sensitive to cold. Men are viewed as more yang, warmer and better equiped to cope with cold.
In TCM, cold is a pathogenic factor, something that disrupts the flow of qi and can lead to imbalance or illness. Cold depletes our Ming Men fire which creates vital energy to fuel function.
The female body, particularly during menstruation, fertility years, postpartum, or menopause, is vulnerable to the effects of cold.
Cold Damages the Yang
Yang is responsible for warmth, movement and circulation in the body. Cold plunges can weaken yang, leading to:
• Fatigue
• Cold hands and feet
• Menstrual cramps or clots
• Lower abdominal pain
• Weak digestion
Cold Congeals Blood
Cold has a contracting and stagnating effect. In women, this can affect the uterus by slowing or obstructing blood flow. This can present as:
• Painful periods
• Irregular cycles
• Fertility challenges
• Endometriosis-type symptoms (from a TCM view)
Cold Invades the Channels
TCM considers cold exposure a contributor to joint pain, stiffness, and reproductive system disharmony. Repeated plunging, especially when the body is already under stress, can result in cold “invading the channels,” lodging deeply in the body and disrupting long-term health.
2. The Western Medical View: Stress Response, Hormones & the Female Nervous System
While there are touted benefits of cold water immersion, like improved mood or reduced muscle soreness, these are mostly based on short-term, small studies, primarily done on healthy male subjects. So what about women?
Hormonal Balance Matters
Cold plunges activate the sympathetic nervous system (your fight-or-flight mode). This spike in cortisol (the stress hormone) may be beneficial short-term for performance recovery, but for women with hormonal imbalances, adrenal fatigue, or thyroid conditions, repeated activation of the stress response can lead to:
• Cycle irregularities
• Poor sleep
• Mood disturbances
• Blood sugar dysregulation
Nervous System Sensitivity
Women tend to have more reactive nervous systems, especially during the luteal phase (the 2 weeks before your period). For those already dealing with anxiety or nervous system dysregulation, cold plunges can exacerbate symptoms rather than regulate them.
We’re not saying all cold is bad but context is everything.
If you’re healthy, resilient, and already well-regulated, occasional cold therapy might be invigorating. Women do not need the water temperature to be as cold as males to get the same response, women should stick to a water temperature of 10-16 degrees Celsius, no colder.
If you are:
• Dealing with menstrual or fertility issues
• In postpartum recovery
• Experiencing perimenopause or menopause
then cold plunging may be adding more stress to a system that’s already doing its best to stay balanced.
What to Try Instead
If you are seeking similar benefits to cold therapy, like increased energy, improved mood, or resilience-building you can try:
• Gentle movement (qi gong, Tai chi and yoga)
• Acupuncture
• Herbal medicine to support yang and blood flow
• Warm water hydrotherapy or saunas
As a woman your body thrives on warmth, circulation, and nourishment, not shock and depletion.
If you would like to learn more you can book a consult with us at Seven Points Wellness, we help women restore balance with ancient wisdom and modern care.
