24/06/2025
🧊 Cold plunges & women’s health. A TCM perspective and what recent research is exploring.
Cold plunges are everywhere on social media right now, but from a Traditional Chinese Medicine (TCM) perspective, they may not always align with the needs of women’s bodies, especially during certain phases of the menstrual cycle or when trying to conceive.
☯️ A TCM View
In TCM, the female body is understood to be more yin in nature. During menstruation, ovulation, postpartum, or menopause, warmth is traditionally considered important to support the smooth flow of Qi and Blood. According to TCM principles, exposure to cold, particularly immersion in icy water, may lead to what’s called "Cold invading the uterus," a pattern that has historically been associated with discomfort or stagnation.
These ideas are based on thousands of years of clinical observation and are still used today as part of a holistic approach to supporting women’s health in TCM practice.
🔬 What the research is saying
While research into cold water therapy is still emerging, some recent findings have shown:
A 2025 randomised controlled trial found no significant recovery benefit from cold water immersion for women following exercise (PLOS One, 2025).
Other studies suggest that hormonal fluctuations in women may affect how the body responds to cold stress, including thermoregulation and inflammation.
Anecdotally, some women report feeling more energised or clear-headed after cold exposure, but outcomes vary widely depending on the individual.
It’s important to note that current scientific evidence does not conclusively support or refute the benefits or harms of cold plunges for women specifically. More high-quality research is needed, especially studies that include menstrual cycle phases and hormonal variation.
🌿 Tips from a TCM-informed approach:
Consider avoiding cold plunges during menstruation, postpartum, or if you’re feeling run down.
Focus on keeping the lower abdomen warm, particularly in cooler months or during hormonal transitions.
Explore warming practices such as moxibustion, gentle movement, or warm herbal teas (suitable for your constitution and prescribed by a registered practitioner).
As always, individual care matters. If you’re curious about how TCM can support your wellbeing, a consultation with a registered Chinese Medicine practitioner can help tailor strategies that are right for you.
This post shares general information informed by Traditional Chinese Medicine theory and recent research. It is not intended as medical advice. Always consult a qualified health practitioner for personal health concerns.
