Women and cold exposure - what does science say?

Köldexposning is about to become an obvious part of many people's everyday lives - and more and more women are discovering the power of the ice bath. But what does the research really say? And is there any difference in how women should approach cold baths compared to men?

On Mana we have deeply diveled in the scientific literature to give a nuanced answer to the question.

1. Hormonal cycles play a role - but is no obstacle

Women's hormone system is more dynamic than men's, especially during the menstrual cycle. Research shows that the body's temperature control is affected by estrogen and progesterone levels- which can cause women to experience cold differently depending on where in the bike they are.

💡 Tip: Listen to the body. During the luteal phase (after ovulation), cold baths may feel more challenging, as the body temperature is slightly higher.

This does not mean that cold baths are dangerous during any part of the bike - on the contrary, ice baths during menstruation can even relieve menstrual pain by cushioning inflammation.

2. Stress reduction - perhaps even more important for women

Studies have shown that regular cold exposure activates the parasympathetic nervous system and lowers the levels of cortisol, the body's main stress hormone. Since women statistically report higher stress levels than men, especially in working life and during toddler years, cold baths can be a powerful recovery tool.

📚 A 2018 study (Kox et al.) Shows that cold baths increases the amount of norepinephrine in the brain - a hormone linked to increased focus and reduced depression.

3. Strengthen the immune system - on the woman's terms

Several studies, including from the Netherlands, have shown that regular cold exposure can strengthen the immune system. This is done, among other things, through increased production of white blood cells and activation of brown fat, which helps the body regulate heat and energy.

For women, this can be particularly interesting in periods with very mental or physical load, such as after pregnancy, during menopause or in autoimmune conditions (which are more common in women).

4. Menopause and cold bath - a natural ally

During menopause, the levels of estrogen decrease, which affects sleep, mood, body temperature and recovery ability. Research indicates that cold baths can help women in this phase that:

• Sleep better
• Feel mentally clearer
• Reduce hot flashes by improved temperature control

💬 "Cold therapy is like pressing the recovery button for my nervous system," many women say in menopause.

5. Women are not weaker - just different adapted

Research from the University of Cambridge shows that women often have a more active brown fat than men, which can make them better at keeping warm from within. At the same time, women are generally less muscular, which can cause them to freeze faster.

The point? Women can and should Cold Bath - but it may be wise to start gradually, not push yourself as long as a used male cold batter from the start, and adapt the routine to its own physiology.

So here you get started as a woman: Manas tips

✅ Start carefully. 30-60 seconds in the beginning is enough.

✅ Heat afterwards. Sauna, movement or hot drink helps the body restore balance.

✅ Adapt to the bike. Cold baths are not dangerous, but some days it may feel tougher - it's okay.

✅ Listen to the body. The goal is not to harden, but to awaken the life force.

✅ Do it together. A cold bath with a friend, partner or group builds both discipline and community.

Closing words

Foundation exposure is not reserved for elite athletes or Wim Hof fanatics. It is a powerful tool for physical and mental recovery - and women have everything to gain from taking their place in the ice.

On Mana We believe that the health of the future is shaped by conscious choices in everyday life. One cold bath at a time.

Welcome to the Ice Revolution.