Cold water therapy for andropause

Could submerging yourself in cold water help to support your mood, energy levels and hormone health during the andropause? Tap into what the science says

Cold water therapy (CWT) is not new. It has been a regular fixture of sports rehab for decades – helping athletes and sportspeople to cool down after exercise and reduce muscle damage, soreness and inflammation. Plus, people have been swimming in cold water since time began. What is new and why CWT is making a big splash now is that it has become increasingly popular among wellness influencers highlighting experimental biohacking techniques like taking ice baths and/or practising the Win Hof Method (Hof is an extreme athlete dubbed The Iceman known for his ability to withstand freezing temperatures) in order to achieve optimum physical and mental health. But could this trend for plunging into ice cold water have a role to play in supporting hormone health for men experiencing symptoms of the andropause? There is mounting evidence to suggest it could.

Andropause, sometimes referred to as ‘male menopause’ or ‘mano-pause’ is used to describe a collection of symptoms linked to declining testosterone. Also known as androgen deficiency of the ageing male (ADAM) research suggests this is a condition (which typically affects men in their late 40s to mid-50s) and symptoms can include depression, low energy, memory problems, insomnia, loss of sex drive, hair loss, erectile dysfunction (ED), irritability, weight gain and changes in bladder habits linked to the prostate – all of which can significantly impact on quality of life and may last years.¹

Whilst testosterone is generally associated with sex drive and fertility it is a hormone that is responsible for much more than that and, significantly, it also helps support physical and mental energy, contributes to maintaining muscle mass, and is important for motivation, concentration, and confidence. Whilst the andropause is not an illness or disease, the impact of these hormonal changes on daily life can pose significant challenges for many men, affecting both physical and mental health, and these can impact on relationships and professional life. Any natural drop in testosterone can also be exacerbated by being overweight, prolonged stress, drinking too much alcohol and taking certain medications (including some antidepressants which may have been prescribed to manage symptoms related to andropause). But something as simple as plunging your body into cold water could offer a natural way to support your physical and mental health through this transitional time.

What exactly is cold water therapy?

Cold water therapy also sometimes referred to a cold water immersion or cold hydrotherapy quite simply involves immersing yourself in cold water. Whilst there is no formal definition of what constitutes ‘cold water’ it is generally taken to mean low temperatures of between 15-20°C that result in a range of physiological stress responses when we plunge ourselves into it. It can be as simple as taking cold showers, a dip in the ice cool plunge pool at the gym, taking ice baths or alternatively take the form of cold water or wild swimming in naturally cold areas of water like lakes, ponds or the sea.

How might cold water therapy help with andropause symptoms?

While there is limited research specifically on cold water therapy (CWT) for andropause symptoms, some evidence suggests it may help support wellbeing during this hormonal transition by potentially helping to:

Raising your mood and helping to reduce feelings of stress and low mood.
A study from the University of South Australia concluded that cold water immersion may be associated with lower stress levels for up to 12 hours afterwards.² Research published in The British Medical Journal has shown that cold water swimming could have positive effects on mood, with some evidence indicating it might support mental wellbeing when done regularly.³ The soothing effects of water and the benefits of spending time in nature are well-documented when it comes to improved mental health and many people describe feeling a sense of release and detachment when they are immersed in the waves or in cold water. But you don’t even have to head outdoors to reap the benefits: researchers have found that simply taking short cold showers twice daily may help improve mood.⁴ Men experiencing changes associated with andropause (and the natural challenges of life in their late 40s and early 50s) often find this time stressful, so taking a short open swim (or cold shower) can not only make you more chilled (pardon the pun) but it can also potentially help you to feel a sense of euphoria. The even better news is that all of these mood boosting effects appear to last for a good few days after your exposure to cold water.⁵
Support immune health.
Immersing yourself in cold water is linked to a reduction in inflammation in the body which plays a role in maintaining a balanced immune system and theoretically may help support your body’s natural defence against common illnesses like colds and flu. A study from Finland, for example, shows taking a cold shower for 30, 60 or 90 seconds reduced the amount of self-reported illness.⁶ Another study carried out on men by Czech scientists shows that regularly cold water swimming (three times a week for an hour over six weeks) appeared to lead to an improvement in immunity. It is theorised it does this because when you plunge yourself into ice cold water your body goes into a state of shock and in response your immune system produces more white blood cells and chemicals called cytokines, which help boost the body’s ability to fight off harmful bacteria and viruses. White blood cells are also part of the immune system which help your body fight off infection.⁷
Help relieve joint discomfort and muscle ache.
It has been something of a tradition for athletes to plunge into cold water after exercise in order to ward off muscle soreness.⁸ Physiologically speaking, what happens when you submerge your body into ice cold water is that it produces a ‘cold shock’ or a ‘fight or flight’ response releasing stress hormones including norepinephrine and endorphins which are believed to have a natural pain-relieving effect and may help reduce inflammation and muscle or joint discomfort. Cold water exposure is also thought to generally help increase people’s pain thresholds. If you are swimming in cold water, this is also a safe weight-bearing exercise which prevents you putting undue impact or stress on your joints. Doing it regularly can also stimulate your circulation, reduce muscle stiffness and promote flexibility.
Influence testosterone.
The evidence around how cold water therapy can influence testosterone appears to suggest it may have no benefit or even decrease it. One study looking at whether taking cold showers after exercising increased testosterone found no evidence of a testosterone rise, but the exercising before it did.⁹ Others have shown a decrease, theorising that the shock of being plunged into icy water can raise cortisol levels which impairs testosterone production.¹⁰ Other more effective natural ways to support healthy testosterone levels include maintaining a balanced diet, regular exercise, adequate sleep, and effective stress management.
Make new exercise buddies.
Becoming part of a community of wild swimmers can help you to form new friendships and feel supported by a like-minded community. This can come at a time in your life when you might you might have let old friendships slide and/or your children are leaving home and can serve as a welcome new friendship circle and support network.
Clear your head.
Many people report that after the initial stages of ‘cold shock’ they experience increased clarity of mind. Others report feeling ‘more alive’, energised and alert after a bracing swim. Research also shows that taking cold showers can positively influence mood and alertness, primarily through the release of feel-good endorphins and increases in cortisol.¹¹
More effective calorie burning.
Recent research carried out on men suggests swimming outdoors (and in the winter) burns more calories than just regular swimming in your local heated pool. Calories seem to be burned at a faster rate when we are immersed into chilly water as our body then has to work much harder to stay warm forcing us to burn more calories as we shiver and attempt to warm up.¹² Additionally exposure to cold water can influence brown adipose tissue¹³ which is known for its role in burning calories and generating heat. Research indicates that repeated exposure to cold water, such as through wild swimming or ice baths, may lead to more metabolically active brown adipose tissue and a subsequent increase in fat burning. In conjunction with a healthy balanced diet, open water swimming could help contribute to weight management which can be a concern for many men experiencing andropause. According to the British Swimming School, you can expect to burn around 408 calories doing an hour of wild swimming (up to 476 calories if you are doing backstroke). That’s roughly the calorie content of a doughnut or a 100g chunk of Cheddar cheese.

How to get started with cold water therapy

If you want to dip your toe into the world of CWT:

Take a short warm, then cold, shower. Start with warm water and gradually drop the temperature for a final 30-60 second blast of cold water. Continue to do this regularly and aim to build up to longer as you become more used to the cold.
If you work-out regularly or are a runner, take a cold shower afterwards to help reduce your core body temperature and help prevent the onset of muscle soreness.
Unless you are already a regular and seasoned cold water swimmer, introduce yourself to the activity very, very gradually. Try a short 60 second immersion in the water to begin with and very slowly build up to more (see the safety tips below).
If you want to try an ice bath these are available at many sports centres or gyms. Alternatively, you could create your own at home by filling your bath about half full of cold water and then adding around three large bags of ice. Immerse yourself into the water slowly - initially starting with a 30 second to one minute dip. Build up to staying in for five to 10 minutes.

Safety precautions

Whilst there are potential benefits to cold water therapy, it’s important to be aware of possible risks. Not least that it can, in rare cases, can trigger cardiac problems. If you have a heart condition it’s essential to discuss with your doctor whether it is safe for you to take an ice bath or go cold water swimming.¹⁴ Cold plunges might also be unsafe for you if have high blood pressure, diabetes, poor blood flow or are taking medication for these conditions. Always prioritise your safety and seek medical advice if you’re unsure.

Beware red flags.

If you are cold water swimming, check the weather conditions before heading out into the coast (go to metoffice.gov.uk) and avoid any areas with red flags. This means they should be avoided as there is a real danger of drowning.

Plan ahead.

Don’t head out into the open water on your own. If you are not part of a swimming group or don’t have anyone to go in the water with you, at least take someone to stay on dry land to remind you to come out and/or let you know how long you have been in. The issue of pollution and sewage in the water is also something to factor into your swim so to check the water quality in your local sea or river by downloading the free app from Surfers Against Sewage.¹⁵ This gives information on over 390 beaches across England, Scotland and Wales and alerts you to when sewage overflows discharge untreated sewage into the water or pollution incidents. It also details tide times, nearby facilities and lifeguard services.

Dress for it.

If you are planning on wild swimming, invest in a neoprene (a synthetic rubber that is waterproof and has good insulating properties) wetsuit plus a swimming cap and possibly neoprene gloves and socks. To prepare for coming out of the water, take flip flops and leave them at the water’s edge and have an item of warm clothing like a thick towelling robe or large hoodie ready to throw on asap.

Keep warm out of the water.

Your body temperature can continue to drop even when you have got out of cold water or an ice bath and this can increase the risk of hypothermia. It is recommended that when you get out you take off your wet trunks/wet suit, ideally put on a hat and gloves, dress in warm layers and have a warm drink. You are not advised to take a hot shower as the sudden change in blood flow caused by the sudden heat could make you dizzy and/or pass out.

The cold water therapy and andropause take-away

Whilst certainly not a cure-all for andropause symptoms, cold water therapy is nonetheless a simple natural practice – which when done safely – may support mental and physical wellbeing and could potentially help those navigating hormonal change such as during the andropause.

References

 Jane Collins

Health & Her Editor

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