Anna Rosen Talks Cold Plunging: Exploring the Impact on Women's Health
Cold plunging has taken the wellness world by storm, with claims of reduced inflammation, enhanced mental clarity, and improved stress resilience. However, while this practice may offer benefits for some, it isn’t necessarily the best choice for everyone - especially women.
Given the intricate balance of female hormones, menstrual cycles, and fertility, extreme cold exposure can sometimes do more harm than good.
Revouza is so excited to have Anna Rosen on the blog today, a holistic nutritionist, functional medicine practitioner (FDN-P), and expert in gut health and hormonal healing, to help us explore the lesser-discussed effects of cold plunging on women’s health. With her expertise, we’ll ensure you make an informed decision before taking the plunge.
So, What is Cold Plunging?
Cold plunging involves immersing the body in cold water or ice , typically below 15°C, for a set period. Often practiced in spas or wellness centers, it's also popular among athletes for post-workout recovery.
Why Do People Cold Plunge?
Cold exposure triggers a physiological response known as cold thermogenesis, where the body generates heat by burning stored fat. This process activates the sympathetic nervous system, releasing adrenaline and norepinephrine, which can improve alertness and mood. Additionally, cold plunging is known to reduce inflammation by constricting blood vessels and slowing metabolic processes, potentially aiding muscle recovery and pain relief.
In a 2022 study there is evidence linking inflammation with health and disease. It suggests that regular cold-water exposure could relieve depressive symptoms and reduce inflammation, although more research is needed to confirm these effects.(1) In another 2025 study investigating stress levels, no immediate effects were observed, but stress levels did decrease 12 hours post-cold water immersion (2).
In Individual Constitution Matters In Traditional Chinese Medicine and Ayurveda, cold exposure is considered "contracting" or "cooling" to the body. Anna says that for women with a "cold" constitution (e.g. those who frequently feel cold, experience slow digestion, or have signs of hypothyroidism), plunging into icy water can exacerbate imbalances, making them feel more fatigued, depleted, or even unwell.
Anna says that for women that may be experiencing menstrual cycle irregularities, extreme cold exposure can signal the body to conserve energy, which might suppress ovulation or alter the luteal phase of the cycle, as ovulatory health is critical for both fertility and overall hormonal well-being.
She emphasizes that this doesn’t mean cold plunging is inherently bad. It can be a fantastic tool for building resilience and reducing inflammation in certain situations. However, it’s important to approach this practice with awareness and customization.
Anna’s Alternatives to Cold Plunging
If you want to experience some of the benefits of cold exposure without full immersion, here are Anna’s recommendations of gentler alternatives:
An anti-Inflammatory diet. This includes supporting your body with anti-inflammatory foods (like turmeric, leafy greens, and omega-3-rich fish) can provide similar benefits to cold plunging over time.
Face Dunks: Dipping your face in cold water activates the vagus nerve, promoting calmness without full-body exposure.
Contrast Showers: Alternating warm and cool water can improve circulation without the extreme stress of a cold plunge.
A special thank you to Anna for sharing her expertise on the impact of cold plunging on women’s health. We have loved her guidance and we hope it’s made an impact for those looking to make informed wellness choices.
To learn more about Anna and her work, connect with her on Instagram at: https://www.instagram.com/annarosenwellness/
And Visit Anna’s website at: https://www.annarosenwellness.com/
References:
https://pmc.ncbi.nlm.nih.gov/articles/PMC9518606/
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0317615
Disclaimer:
If you’re unsure whether cold plunging is right for you, consulting a functional medicine practitioner or nutritionist can help you make informed, personalised decisions. Your health journey is uniquely yours, and the best solutions are those that align with your body’s needs. Always consult your healthcare professional before making any changes to your wellness routine, particularly if you have pre-existing health conditions or concerns about hormonal balance, fertility, or menstrual health.
