UCL research suggests cold water swimming could be an alternative solution for women struggling with menopause

A recent study from University College London (UCL) suggests that cold water swimming may offer significant benefits for women experiencing menopause symptoms, such as hot flushes, anxiety, and mood swings. The research found that those who swam more regularly or for longer periods of time reported greater improvements in their symptoms.

The study, which surveyed 1,114 women aged 16 to 80, of whom the majority were between 45 and 59 years old, focused on women who regularly swam in cold water. Of the 785 menopausal participants, many reported experiencing physical and mental symptoms, including anxiety, hot flushes, poor concentration, and night sweats. According to the results, nearly 47% of participants said cold water swimming helped reduce anxiety, while 34.5% experienced a reduction in mood swings. Additionally, around 31% of the women reported a decrease in hot flushes and 20% said their night sweats had improved.

One 57-year-old participant described cold water swimming as “phenomenal,” saying, “It has saved my life. In the water, I can do anything. All symptoms (physical and mental) disappear and I feel like me at my best.”

The study found that women who swam more frequently or for longer intervals were more likely to experience a greater reduction in symptoms. Researchers suggested that teaching women to swim safely and encouraging regular cold-water swims could help alleviate the debilitating symptoms associated with perimenopause.

Senior author Professor Joyce Harper from UCL’s EGA Institute for Women’s Health emphasized that the study supports claims about the benefits of cold water swimming, which has been known to improve mood and reduce stress. However, she highlighted the need for further research to determine the ideal frequency, duration, and temperature required for optimal results.

Professor Harper added, “We hope our findings may provide an alternative solution for women struggling with the menopause and encourage more women to take part in sports.”

However, she also cautioned that cold water swimming poses certain risks, such as hypothermia, cold water shock, cardiac rhythm disturbances, and even drowning. In addition, water quality standards may vary, and pollution in rivers and seas could increase the likelihood of infections.

Menopause specialist Dr. Louise Newson also weighed in, emphasizing that while hormone replacement therapy (HRT) should remain the first line of treatment for menopause, adopting a holistic approach is key. “Menopause is a long-term hormone deficiency, and first-line treatment is replacing those hormones with HRT,” Dr. Newson explained. “But many women, whether menopausal or not, find cold water swimming beneficial, especially for their mental health. It’s really important to take a holistic approach to perimenopause and menopause, including hormones, regular exercise, a balanced diet, prioritising sleep, and reducing stress.”