Cold Plunge Benefits for Men and Women

Cold Temperature Optimization 

1. Benefits of Cold Water Immersion

2. Impacts on Men

3. Impacts on Women

4. Implementation of the Cold Plunge

1. Benefits of Cold Water Immersion

The biggest caveat to stress here is that as long as you are in good health, you can benefit from adding cold plunges to your routine. There are a number of benefits including:

• reducing inflammation and swelling after competition, a long or hard workout, or a stressful day
• improving brain cognition, focus, alertness
• improving blood circulation and boosting energy
• improving sleep and mood
• muscle recovery
• pain relief
• boosting metabolism including stimulating growth of brown fat to burn calories

The optimal temperature of the water should be anywhere between 1-5°C for men and 11-15°C for women. Due to physiological differences between the sexes and the way blood vessels dilate and constrict, the length of time it takes to do both, and when benefits are registered, we must recognize that one size does not fit all.

Brown fat is stimulated right when the body starts shivering. It only activates when the body is cold, hence why we are advised to sleep with cooler temperatures in the bedroom. Brown fat burns energy, while regular fat stores energy. The way brown fat produces heat is by burning blood sugar and molecules of fat.

However, keep in mind that unless you are a healthy individual, you can also have adverse reactions to a cold plunge. It can increase your blood pressure, cortisol, and breathing. Prolonged exposure can cause hypothermia, hypertension, or increase risk of heart attack or stroke. People with pre-existing conditions need to be wary of this type of exposure that it doesn't make your health worse.

2. Impacts on Men

Most cold plunge studies have been written on men so a lot of advice on the internet is geared to men, even if the article is not written in a way that identifies that "optimization" is based on male data.

While there's no conclusive studies on male testosterone or sperm/fertility, there is a lot of evidence that cold plunges support the reduction of adipose tissue (fat loss) and improve insulin sensitivity. Cold water can also give you a dopamine boost by almost 250%. Cold water immersion is an excellent tool to improving your metabolic health, including the reduction of risk for developing obesity.

Cold plunges are also known to increase immunity which is great in the cold winter months when respiratory viruses thrive.

3. Impacts on Women

While women can also benefit from the same cardiovascular effects like men, there are additional benefits to hormonal health. The best time for women to do cold plunges is in the week after menstruation ends and up to the end of the ovulation phase. The cold plunge is known for activating brown fat when we shiver.

For women in menopause, a cold shower may help improve sleep especially if they suffer from elevated internal temperatures or hot flashes.

Cold water swimming can reduce premenstrual syndrome symptoms like cramping, anxiety, stress, and irritability. However, prolonged exposure to the cold can increase cortisol and adrenaline which can make PMS worse by decreasing progesterone. 

Because women benefit from slightly warmer temperatures than men, we can stay in the water for longer than men. Physiological differences in when the blood vessels dilate and constrict means that it actually takes women longer to experience the benefits compared to men. 

4. Implementation of the Cold Plunge

You don't need to have a bath in cold water if that's not realistic for you. For example, you may live in an apartment that doesn't have a bathtub. You can use your shower by turning down the temperature dial to the lowest temperature your body can handle.

Men: Start slowly with standing in the cold spray for 30 seconds. Turn it back to hot, then cold again for another 30 seconds. Try to get up to 2 minutes if you can to really have an impact on your metabolism and immunity.

Women: Do the same as above, but aim to cumulatively stand in the cold water for 3 minutes. Since women only need the water to be between 11-15°C, we don't need to shock the body like men may require to achieve the same metabolic and immune response. However, women need a bit longer to get to that brown fat stimulation zone.

Advanced: If you do have a bathtub, the goal is to try an immerse yourself in cold water with ice cubes for as long as you can. Take breaks, if required. Eventually, you may be able to sit in cold water for 5-10 minutes if not longer. Wim Hof is a well-known educator who has developed cold exposure therapy for longevity and health and his techniques have been studied for decades. If you are ready to take your practice to the next level, his website contains a lot of free information for incorporating cold exposure into your daily life.

The Cold Plunge is a Great Tool for Fat Loss

Cold water immersion has a host of benefits that both men and women can take advantage of. Many athletes regularly cold plunge to promote muscular recovery. While it may not be your favourite thing to do, give it a shot for a couple weeks to see how you feel. 

Remember, not all fitness and health advice is right for you. Everyone's journey is individual and it's important to try things out and figure out what works for you. For people with pre-existing heart disease, cardiovascular issues, and hypertension, the cold plunge is not recommended for you.

Since health and fitness is an individual journey, with the help of a coach you can reach new heights when you have a cheerleader pushing you. An accountability partner can be a game changer for people who have struggled with motivation, confidence, lack of knowledge, and getting organized. Please call/text us at 1-825-945-7733, or fill out the online contact form today!