Postmenopausal women would benefit from practicing this activity to reduce their hot flashes and/or mood disorders.
Menopause is an essential period in a woman’s life. Around the age of 50, quality of life is often impacted by unpleasant symptoms such as mood swingsirritability, vaginal dryness, decreased libido, joint pain especially in the morning, weight gain, hot flashes and night sweats sometimes accompanied by dizziness… In addition to the medical approach that you can consider with your doctor, physical activity helps you experience menopause better. You still have to choose the right sport…
Fewer hot flashes for 1/3 of women
Researchers at University College London have shown that swimming in cold water can significantly reduce menopausal symptoms. Their results appeared in the magazine Post Reproductive Health on January 24, 2024. Among the 711 postmenopausal women followed for this study:
- 46.9% noticed an improvement in their anxiety
- 37.7% said they had much less mood swings or were less irritable
- 30.3% admitted to having less than hot flashes
For these women, cold water acted like “A immediate relief stress and anxiety” and described the activity as a “healing“, report the authors. Cold water has recognized benefits. A few minutes under cold water are enough to create an electrical surge in the brainallowing the release of endorphins, hormones known to reduce anxiety and bring a feeling of well-being. “Analgesics, endorphins reduce sensations of pain. A blessing that lasts between 4 and 6 hours after exercise“, Dr Patrick Lemoine, psychiatrist, told us in a previous interview. Cold water also acts on thermoregulationby producing vasoconstriction of blood vessels, which can help the body maintain a temperature slightly below normal.
“Between 10 and 15 degrees”
“It has already been demonstrated that cold water improves mood and reduces stress in outdoor swimmers, and ice baths have long been used to aid muscle repair and recovery in athletes. We hope that our results can provide an alternative solution for women and encourage them to do more sport.“, specifies Professor Joyce Harper, lead author of the study. “Cthey who swam longer or in colder water had more pronounced effects“, add the researchers who, however, did not specify the optimal temperature of the water, nor the duration of swimming. Generally, swimming in cold water is done in water between 10 and 15°Cwith a suitable combination (neoprene or with good thermal comfort). More research still needs to be done on the frequency, duration, and water temperature needed to optimize the reduction of menopausal symptoms. In any case, this activity must be subject to precautions because there is a risk of hypothermia or heart rhythm disturbances if the water is too cold. It is better to talk to your doctor before starting.