Honoring the Cycle: Considerations for Hot and Cold Exposure in Women and the Benefits of Cold Plunge
Dr. Diane Grise, ND
All living creatures are heavily influenced by their environment. Although modern society brings artificial light and temperature control, our biology is always being affected by both natural and synthetic environmental stressors. Traditional cultures acknowledge the moon’s influence on the menstrual cycle, as they share a similar cycle: between 27 and 30 days.
A long-term study published in Science Advances in January 2021 demonstrated that women younger than 35 more often sync their menses with the new or full moon more often than women over the age of 35. Research has also demonstrated the decreased tolerance of cold exposure on a women’s body during the different phases of the cycle, which aligns closely with how Traditional Chinese Medicine (TCM) has an emphasis on avoiding cold exposure including cold or raw foods and external cold exposure during menstruation.
The female cycle results from the natural fluctuation of various sex hormones as the brain (pituitary gland), ovaries (releasing of the egg) and the uterus (a hollow muscular organ with the inside lining shedding during menstruation) work together to orchestrate the four unique phases each month: the follicular phase, menstruation, ovulation, and the luteal phase.
The follicular phase is the first half of the cycle when the body prepares an egg to be released from the ovary and builds the lining of the uterus. This phase is from day 1 of the menses through ovulation, typically day 14. Menstruation occurs during this first phase, with day 1 as the first day of bleeding. Menstruation typically lasts from 4 days up to 7 days. The sex hormone estrogen, along with both luteinizing hormone (LH) and follicle-stimulating hormone (FSH) secreted by the pituitary gland in the brain is highest in the second half of the follicular phase with a steep drop occurring just before ovulation.
Ovulation is mid-cycle, typically day 15, when a woman’s egg is released from the ovary, alternating from her right to her left ovary every other month. The luteal phase is the second half of the cycle when the body prepares the uterus to either accept a fertilized egg or to start the next cycle if pregnancy did not occur. This phase is from ovulation to day 25-35 depending on the length of their cycle. There is a secondary rise in estrogen levels during this phase, although the expected rise in progesterone is much higher than estrogen during the luteal phase.
Benefits of the Cold Plunge for Women
Conventional Western and Integrative Medicine recognizes that when a women’s progesterone does not rise as expected during the luteal phase, symptoms of premenstrual syndrome (PMS) are often profound, resulting in a significant change in mood, pain, sleep, heavy menstruation, and decreased energy levels. When there is a prolonged imbalance of the ratio of estrogen to progesterone, we refer to this as estrogen dominance. This can result in tissue changes including endometriosis or uterine fibroids.
Both common pelvic conditions result in heavy and prolonged menstruation which can cause iron deficiency anemia from excessive blood loss. The symptoms of anemia such as fatigue, anxiety, heart palpitations, and cold intolerance, can exacerbate the symptoms of low progesterone, compounding the suffering of the individual each month.
Traditional Chinese Medicine (TCM) interprets the human body as a balance of warmth (yang) and cool (yin) that creates balance within the tissues and fluids. Deficiency of yang is most associated with adverse menstrual changes including endometriosis and infertility. A condition called “cold womb” results from abnormal accumulation of cold (by either too much yin or too little yang) in the area which restricts the flow of qi (vital energy) and blood, creating an unsafe environment for a fetus, as warmth is necessary for the creation of life.
Other signs of a cold uterus include other menstrual changes resulting from blood stagnation: delayed or irregularly shortened periods, dark menstrual blood, dark clots, cold hands and feet, and painful periods relieved by warm applications. The “cold womb” is synonymous with a deficiency in progesterone, a warming hormone, necessary for fertility and balanced menstrual symptoms. Eastern and Western Medical approaches for correcting this imbalance can include herbs, hormone replacement therapy, dietary changes, acupuncture, and moxibustion depending on the pattern.
To support the natural fluctuations of their bodies, women can adjust how they expose themselves to their environment at different parts of their cycle. Connecting with your local Optimyze community is a benefit to mental, spiritual, and physical health, so there are ways to incorporate hot-water immersion and cold-water immersion, as well as Infrared sauna and compression therapy all month long. Based on the principles of TCM, avoiding frequent cold-water immersion during the luteal phase (prior to menstruation) and during menstruation will support the warming of the uterus required for proper blood flow and reduce painful menstruation.
During these times, consider utilizing the heating techniques including breathwork, hot tub, and IR sauna, along with compression while utilizing a neutral shower to create a gentle contrast instead of using the ice bath or cold tub. Reserving the ice bath for the week after menstruation through the end of ovulation should minimize the potential negative effects on the uterus while allowing the numerous systemic health benefits of the cold to be acquired. Regardless of the part of the cycle a woman is in, it is important to contrast with hot and cold/neutral as both prolonged cold and prolonged heat can cause blood stagnation which can contribute to an imbalance of yin and yang.
It is important to note, that the effects of cold on menstruation will vary from person to person, and not all women experience the same symptoms. Additionally, there is limited scientific research on this topic, so more studies are needed to fully understand the relationship between cold temperatures and menstruation. If you are experiencing menstrual changes, consider requesting that your doctor or OB/GYN order sex hormone labs (including LH, FSH, progesterone, estradiol, and testosterone, along with a full thyroid panel) to assess imbalances that may be contributing to symptoms.
Additionally, a pelvic ultrasound can provide visual confirmation of ovarian cysts, endometriosis, or uterine fibroids. A thorough medical history, paired with comprehensive labs and imaging, will provide a clear framework for accurate diagnosis, and allow for an effective treatment approach if menstrual imbalances have occurred. The human body is incredibly resilient and able to regain balance with proper support and care. By honoring your cycle, you can create and maintain harmony in your body, mind, and spirit.
Dr. Diane Grise, ND
Diane Grise, ND is a licensed naturopathic primary care physician who will work with you to regain ownership over your health and well-being. By addressing previous trauma, unresolved grief or anger, nutritional deficiencies, hormonal imbalance, and intestinal dysbiosis, your nervous system can restore balance and harmony. She utilizes a diverse treatment approach focused on nature cure including acupuncture, homeopathy, hydrotherapy, clinical nutrition, and herbal medicine alongside pharmaceuticals as needed. The goal of treatment is to empower lifestyle and mindset changes, stimulate self-healing, remove obstacles to cure, and support damaged organ systems to resolve symptoms and reverse disease processes.
Website: www.drdianegrise.com
Instagram: @drdianegrise
Office Phone: 602-551-7055