Wood-fired Sauna Session on now - Tue/Thur 6pm - 8pm // Sat/Sun 9am - 12pm -- Book Now!

Ice Baths for Menopause: Reduce Stress, Pain, and Heat Flushes

We recently shared our frustrations on the lack of female representation in many ice bath benefit studies. Which is why we are that more excited to write this article solely focused on the incredible benefits a regular cold plunge routine can have on menopause symptoms. This simple practice can help alleviate many uncomfortable symptoms associated with menopause. 

Here are the key takeaways from a recent study of more than 1114 women on why ice baths are beneficial during menopause:

Reduces Hot Flashes and Night Sweats

One of the most bothersome menopause symptoms are hot flashes and night sweats. I remember my mom breaking out in sweats out of nowhere and wanting to leave cafes and social events since she felt embarrassed by the sweat pearls running down her face. 

I wish I would have known that ice baths can help manage these symptoms by cooling the body down and regulating body temperature. The cold water diverts the body’s focus away from hot flashes, reducing their intensity and frequency. As the body adjusts to the cold, it helps stabilise hormone levels, making it easier to manage these sudden temperature changes.

Alleviates Joint Pain and Muscle Aches

Menopause often brings joint pain and muscle aches, which can be exacerbated by conditions like arthritis. The cold temperature of an ice bath can provide significant relief. The cold helps reduce inflammation and numbs sore muscles and joints, offering immediate pain relief. Regular ice baths can improve circulation, which helps flush out toxins and reduces overall inflammation in the body.

Boosts Mood and Reduces Anxiety

Mental health challenges, including anxiety and mood swings, are common during menopause. Ice baths have been shown to have a positive effect on mental well-being. The shock of the cold water stimulates the release of endorphins, the body’s natural mood lifters. The study found that nearly 47% of women who engaged in cold water immersion reported reduced anxiety symptoms, while 34% experienced improvements in mood swings. Regular ice bathing also activates the parasympathetic nervous system, promoting relaxation and reducing stress levels.

Enhances Energy and Focus

Fatigue and lack of focus are often reported by women going through menopause. Ice baths can help combat these symptoms by boosting energy levels and enhancing mental clarity. The cold water stimulates circulation and increases oxygen and nutrient delivery to the brain, which can improve focus and concentration. This results in increased productivity and a general feeling of revitalization.

How to Get Started with Ice Bathing

Building a regular ice bath routine during menopause is effective and accessible. Here is what you should consider to stay safe while implementing a cold plunge routine into your life:


Before taking an ice bath, it’s crucial to warm up with some exercises. Gentle movements like stretching or a light walk can increase your heart rate and blood flow, making the transition into the cold water smoother.

Gradual Immersion

Start with short sessions of around 1-2 minutes and gradually increase the duration as your body adjusts. Begin with water temperatures around 9-12°C and progressively lower it as you become more comfortable. Focus on deep, slow breaths to enhance oxygen flow and help your body adapt to the cold water

Post-Bath Routine

After each session, it’s essential to warm up and stretch. This reduces muscle stiffness and prevents injuries. Engage in gentle stretching followed by dynamic stretches to soothe any residual aches and improve flexibility.

Embrace the Benefits

Ice bathing during menopause has gained popularity due to its numerous health benefits. From reducing hot flashes and stress to improving mental well-being and physical health, ice bathing offers a holistic approach to managing menopausal symptoms. If you’re interested in learning more about how to enhance your health during menopause, consider consulting with an OB/GYN/GP specialist first. 

If you want to get started but are not sure how, give us a call or book a session with us. Our ice bath instructors will safely guide you on your ice bath journey. 

With the right preparation and approach, you can make the most of this refreshing practice and enjoy its extensive benefits.