Cold water therapy (and how it's transforming menopausal mood swings, anxiety, and hot flushes)

Show notes

Dr. Sophie and Fiona discuss:

• Do the claims match the data? • What is cold therapy? • Hormetic stress – an explainer • The mental health benefits • Cold-water therapy, the menopause and menstrual symptoms • Wim Hof – the protocol, the claims, and the science • Tips for wild swimming • DIY plunge pools • Ice bath and cold shower protocols • The risks associated with cold water therapy • A documentary, a book, and a TV series

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Dr. Sophie mentions…

This study linking hormetic stress and longevity: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7520385/

It’s been shown that the shock of cold water can stimulate the blood cells that fight off infection (leukocytes). One Dutch study for example found that people who took a daily cold shower (after a warm shower) had nearly a third fewer days off work ‘sick’ than those who had a warm shower only.

Prof Mike Tipton found that people who went outdoor swimming suffered fewer respiratory tract infections than their partners, who were not swimmers. But the same benefits were also seen in people who went swimming indoors. So he said this points to the swimming being the beneficial thing rather than the extreme cold.

Sophie mentioned the writer Tim Clare who said in a newspaper article that cold water therapy healed him from panic attacks.

Sophie mentioned Dr Mark Harper, the author of a book called “Chill: The Cold Water Swim Cure.” Dr Harper says we have preliminary evidence that regular cold-water swimming or bathing reduces inflammation, reduces the stress response, and has positive effects on mood and inflammatory-related conditions such as fibromyalgia, Crohn’s, and arthritis.

Prof Mike Tipton says his lab oversaw cold water immersion sessions for a woman with severe depression who credited these sessions for her recovery.

A study from University College London led by Prof Joyce Harper found that swimming in cold water can “significantly reduce symptoms of the menopause such as mood swings and hot flushes.” It worked with over a thousand women aged 16-80, with an average age of 49. Among the study group, 785 women were going through the menopause at the time. Half the women said cold-water swimming significantly reduced their anxiety, while large minorities said it also helped tackle mood swings, low mood, and hot flushes. More than 60% said they swam specifically to address menopausal symptoms.

Professor Peter Pickkers found Wim Hof’s cold water and breathwork protocol created major changes in levels of oxygen and CO2 plus an increase in adrenaline to extremely high levels. It’s thought that this super high adrenaline resulted in the production of an anti-inflammatory cytokine called IL-10 (a cytokine is a protein that acts as a chemical messenger in the body’s immune system to control the growth and activity of other cells).

Sophie mentioned the Safer Seas Service app created by Surfers Against Sewage.

Sophie reinforced the findings of Prof Greg Whyte of Liverpool John Moores University…safety is paramount.

The British Heart Foundation has said people with heart conditions should check with medical professionals before using cold water therapy.

Surfers Against Sewage have published a safety guide – as has The Outdoor Swimming Society.

Sophie mentioned a documentary called The Ponds.

Fiona mentioned the book ‘Waterlog’ by Roger Deakin and a BBC series with Alice Roberts who wild swam across the UK.

The content in this podcast is for general information purposes only and is not meant to serve as medical advice or to replace or substitute advice given by, or consultation with, your doctor or any other healthcare professional. Please contact your healthcare provider if you have any questions or concerns about your health. Dr Sophie Shotter, her company and any employees or representatives are not liable for any claims arising out of or in connection with this podcast.