This Activity May Relieve Menopause & Menstrual Symptoms, Study Finds

The most effective remedies for menstrual relief that I've encountered have been graciously shared with me by other women themselves. In this realm, there's a special significance to firsthand experiences and word-of-mouth wisdom.

The recommendation: Find some cold water and swim in it. It sounds simple, but the benefits are multifaceted. 

This recent survey study was published in the journal Post Reproductive Health and found that cold water swimming reduced a host of menstrual and menopause symptoms1.

Out of the 1,114 women surveyed who regularly swim in cold water, the majority of them actually sought out cold water swimming specifically to support their symptoms, not just as a form of exercise. 

For those in the menstrual sector of the survey, the most relief found was related to psychological symptoms. For example, 46.7% of women reported less anxiety, 37.7% fewer mood swings, and 37.6% an improvement in irritability. 

Most notably, 31.1% of perimenopausal women reported a significant improvement in low mood, 30.3% relief from hot flushes, 31.1% better overall mood, and, similar to those reporting menstrual symptoms, a 46.9% reduction in anxiety and 34.5% fewer mood swings. 

As you can see in the chart, women experiencing perimenopause believe the symptom relief comes from the physical and mental benefits of the cold water itself but also credit the time in nature and community aspects to swimming. The results were similar for those experiencing menstrual symptom relief.

When it comes to cold water's benefits for mental health, there's existing research to back up these findings. For example, one 2023 study published in the journal Biology suggests that short-term, whole-body cold immersion may have integrative effects on brain function2. In those who participated, the aftereffects of a cold bath included feeling more alert, attentive, proud, and inspired while feeling less distressed and nervous—findings that align with the study we're exploring today.

We already know that cultivating a community3 and spending time in nature3 can reduce your risk for anxiety, depression, and stress-related mental health symptoms, so there lies another research-backed reason this activity can help overall mood, beyond cold water immersion itself. 

The research team also included a few anonymous quotes from their respondents, all of which illustrate the significant mental health benefits of cold water swimming—both instant and long-lasting. 

Another, also age 56 said, "I have found that cold water is an immediate stress/anxiety reliever. It is my 'go-to' activity to reset myself…a cold water dip will immediately reset my anxiety levels and is rejuvenating. The colder the water, the more satisfying it is!''"

The message here is clear: Cold water swimming can be tremendously beneficial for relieving menstrual and menopause symptoms while generally supporting mental health for many people. From cryotherapy to exercise to community building and time in nature, there are endless reasons to give cold water swimming a go.