Women and cold exposure — what does science say?

Cold exposure is becoming an obvious part of many people's everyday lives — and more and more women are discovering the power of ice baths. But what does the research actually say? And is there any difference in how women should approach cold baths compared to men?

At Mana, we have delved into the scientific literature to provide a nuanced answer to the question.

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1. Hormonal cycles matter — but are not a hindrance

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

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

This is not to say that cold baths are dangerous during any part of the cycle — on the contrary, ice baths during menstruation can even relieve menstrual pain by dampening inflammation.

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2. Stress reduction — perhaps even more important for women

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

📚 A 2018 study (Kox et al.) shows that cold baths increase the amount of norepinephrine in the brain — a hormone linked to increased focus and decreased depression.

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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 occurs, 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 especially interesting in periods of great mental or physical strain, such as after pregnancy, during menopause or in autoimmune conditions (which are more common in women).

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4. Menopause and cold baths — a natural ally

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

• Sleep better
• Feeling mentally clearer
• Reduce hot flashes through improved temperature control

💬 “Cold therapy is like pressing the reset button for my nervous system,” many menopausal women say.

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5. Women are not weaker -- just differently 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 lead to them freezing faster.

The point? Womens might and should cold bathing — but it may be wise to start gradually, not push yourself as long as an ordinary male cold bathers from the start, and adapt the routine to your own physiology.

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How to get started as a woman: Mana's tips

✅ Start gently. 30—60 seconds at the beginning is enough.

✅ Warm up afterwards. Sauna, movement or hot drink will help the body restore balance.

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

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

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

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Closing words

Cold exposure is not reserved for elite athletes or Wim Hof fans. It's a powerful tool for physical and mental recovery -- and women have everything to gain from taking a seat on the ice.

At 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 revolution of ice.