Cold water swimming: natural relief for menstrual pain and hot flashes

Menstruation and menopause are phases that every woman goes through - and although they are completely normal, they often bring with them problems that put a strain on both the body and the mind. Around 75 percent of all menstruating women complain of symptoms such as cramps, mood swings or tiredness. For 20-40 percent of these women, the symptoms are so severe that they significantly affect everyday life. During menopause - the transition phase before menopause - up to 80 percent of women struggle with hot flushes, night sweats, anxiety and irritability. Even if they are only moderately severe, these symptoms can add up to 10 years or more over the entire lifespan and thus have a massive impact on the quality of life. In some cases, they can determine your entire life, cause absences from work and limit your social life. Despite this, many women experience that their problems and symptoms are not taken seriously and are trivialized. Until now, the main treatment options available were medication: painkillers for menstrual pain, some of which require a prescription, and hormone replacement therapy for menopausal symptoms, which, however, not only relieve symptoms but also bring with them a number of undesirable side effects. This is why many women are looking for natural ways to relieve symptoms. Cold water swimming has become a surprisingly effective method.

Cold water swimming, also known as open water swimming, is a wellness practice that has become increasingly popular in recent years - and for good reason. Whether it's diving into icy lakes or swimming in the cold sea, more and more women are reporting that this invigorating practice helps them relieve the uncomfortable symptoms of menstruation and menopause. Cold water swimming is not only a refreshing change of pace, but also a natural way to improve well-being. This article looks at how women experience cold water swimming when it comes to relieving their symptoms and offers practical tips on how to get started. And the best part? Cold water swimming has no unwanted side effects, unlike the drug treatments that are usually used.

The effect of cold water on the body

Many women report significant physical improvements from cold water swimming, especially when it comes to the symptoms of menstruation and menopause. The body reacts to the cold water with a variety of adaptation processes that can alleviate symptoms. When exposed to cold water, the body goes into "survival mode": blood flow is diverted to the vital organs and the brain releases endorphins - natural painkillers that help relieve pain. This can not only reduce menstrual cramps, but also reduce inflammation and relieve muscle tension. It also stimulates the vagus nerve, which plays an important role in stress regulation and can therefore also reduce feelings of anxiety.

During menopause, women often suffer from hot flashes and night sweats, which disrupt sleep and affect everyday life. More than 30 percent of the women surveyed reported that cold water swimming was able to significantly reduce these symptoms. The coldness of the water not only cools the skin, but also the core body temperature, which helps to better regulate internal heat and reduce the intensity of hot flashes. One user also reported that regular swimming in cold water had significantly relieved her abdominal cramps, allowing her to be more active again and carry on with her everyday life as normal, even during her period. Women also report an improvement in their symptoms when they experience fatigue, bloating or general aching limbs - cold water promotes blood circulation and accelerates muscle regeneration.

Psychological Benefits of Cold Water Swimming

In addition to the physical benefits, cold water swimming also has a positive effect on mental health. During menstruation and menopause, emotional symptoms such as mood swings, irritability or anxiety are common, some of which can have a serious impact on personal and professional life. The sudden shock of the cold water activates the parasympathetic nervous system, thereby reducing the body's stress levels. As a result, many women feel more relaxed and balanced after swimming. For example, one woman reports that "jumping into the cold water immediately calms my anxiety and refreshes me. "

In addition, the endorphins released by the cold lead to a feeling of refreshment and energy. This effect can be life-changing, especially for women who struggle with long-term mood swings or lack of energy during menopause. Women who swim regularly, especially in colder temperatures, experience these psychological benefits time and time again, making cold water swimming a reliable method for becoming more emotionally resilient.

A strong community and support

In addition to the physical and mental health benefits, cold water swimming also offers the opportunity to find a supportive community. Many women report that the camaraderie and shared experiences with other swimmers provide an additional boost to their wellbeing. Cold water swimming groups often become safe spaces where women can share and support each other as they face the challenges of menopause. "Swimming with other women who are at the same stage of life is just wonderful... we can laugh and cry together, " said one participant. This community not only reinforces the psychological benefits of swimming, but makes women feel understood and not alone.

Practical tips for cold water swimming for menstrual and perimenopausal complaints

If you're considering trying cold water swimming to help relieve your symptoms, here are some practical tips to help you get started safely and effectively:

1. Start slowly and safely 

Start with short sessions in cold water - around one to two minutes - and slowly increase the duration as your body adjusts. The ideal water temperature for beginners is around 10-15°C. To avoid hypothermia, it is advisable to wear a wetsuit, especially in colder months. Always swim with a companion or in a group to be on the safe side, especially if you are new to cold water swimming. After swimming, warm up slowly with warm clothing and hot drinks - but avoid jumping straight into a hot shower, as the sudden change in temperature can cause dizziness.

2. Document your symptoms and progress 

To understand how cold water swimming affects your symptoms, it's worth tracking the changes over time. For example, you can use cycle tracking apps or health apps where you can record symptoms such as cramps, hot flushes, mood swings or anxiety. Many of these apps also allow you to track factors such as sleep quality or energy levels, giving you a clearer picture of how your body is responding to swimming. Monitoring your progress in this way can help you identify patterns and determine which symptoms are improving, how often you should swim and whether certain factors (such as colder water or longer sessions) lead to better results.

3. Set realistic goals and stick to them 

Regularity is key. Cold water swimming works best when you do it regularly. Set realistic goals that match your fitness and comfort level. Start with a frequency that's doable for you - whether that's once a week or a few times a month - and gradually increase it as you get used to it. Over time, you'll likely find your symptoms lessen and the benefits become more sustainable.

A success story: Sandra's journey

Sandra*, 46 years old and severely affected by perimenopausal symptoms, was initially skeptical about cold water swimming. For over a year, she had been struggling with hot flushes, anxiety and sleep disorders on a daily basis. After joining a local swimming group, she started with short swims, which she gradually increased as her body got used to the cold water. After just three months, she noticed significant improvements: her hot flushes occurred less frequently and her anxiety levels decreased noticeably. The social aspect of the swimming group also helped her feel less isolated. With the help of a health app, Sandra was able to closely monitor her progress and specifically adapt her swimming routine to stressful periods. "It really was an incredible relief, " she says. "Cold water swimming helped me to be able to cope with my daily life again and I finally no longer have to plan my life around my symptoms. "

Conclusion

Cold water swimming offers a natural and effective way for women to relieve the distressing symptoms of menstruation and menopause that can severely impact life for years to come. Whether it's relieving physical ailments like cramps and hot flushes, or mental ailments like low energy and mood swings, cold water swimming is a holistic approach to improving wellbeing. The added benefit of community and mutual support makes cold water swimming even more attractive to those looking to improve their lives holistically. As more and more women discover the positive effects of cold water swimming, it's important to start safely and slowly. Whether you're looking for physical relief, emotional balance, or a supportive community, cold water swimming offers a refreshing and potentially life-changing solution to all of these.

*Name changed