Empowered Wellness Series: How to Sauna & Cold Plunge with Your Menstrual Cycle
The use of infrared sauna and cold plunge can be powerful tools for nervous system regulation, reducing inflammation, assisting recovery and mental clarity. The benefits compound when utilised in sync with your menstrual cycle. Our bodies are beautifully dynamic and rhythmic. Our hormones ebb & flow throughout our cycle which affects how our bodies respond to everything from hormetic stress, to food and exercise. If we approach our wellness & self-care rituals with the same fluidity as our cycles, we can become more empowered in our own health and maximise the health benefits.
1. Menstrual (Day 1 - 10)
During the first days of your cycle, Estrogen and Progesterone are at their lowest levels, which can lead to low energy levels and heightened sensitivity. This may manifest as social withdrawal, emotional sensitivity, and physical fatigue. Lean into this introspective time, take rest, be gentle and nourish your body.
- Focus on Heat: The use of infrared sauna during your Menstrual Phase is invited. Infrared saunas can increase relaxation, promote healing and improve circulation which can relieve cramps and ease discomfort. Prioritise rest and shorter sessions to avoid excessive stress on the body, keep sessions under 15 minutes. Listen to your body. This is the time for restorative practices, not endurance. Take a lukewarm shower and if appropriate add another 15 minute session in the sauna.
- Avoid Cold: Ice baths will feel more challenging during this phase of your cycle, your womb needs to be warm and nurtured. Lukewarm showers only.
Tips:
- During your sauna session or after, enjoy some slow flow stretching and long hold yin poses - especially hip openers such as butterfly
- Incorporate red light therapy either during your infrared sauna or separately to increase healing benefits
- Calming diaphragmatic breathing or 4x4 breathing can help calm the nervous system during this time
2. Follicular Phase (Days 8 -14)
The Follicular phase will see an increase in energy and resilience as a result the steady rise in Estrogen levels. The Follicular phase is the time to focus on building strength and endurance.
- Experiment with Cold Exposure: Rising estrogen levels support your ability to handle stress. This is the best time to incorporate ice baths or cold plunges into your ritual which can boost recovery and improve mental clarity.
- Moderate Heat: Your body’s natural resilience during this phase doesn’t require as much emphasis on recovery. Incorporating contrast therapy of infrared sauna and cold plunge during this time will help regulate your nervous system and improve immune response.
Tips:
- Challenge yourself and play with your edge. Your body can take a little more hormetic stress.
- Pair cold therapy with your workouts for enhanced muscle recovery
3. Ovulatory Phase (Days 14-18)
Ovulation is the peak of your Estrogen and Testosterone levels. More blood is flowing to your womb during this phase in support of reproduction. You’re likely to feel your strongest and most energetic. Your body can handle the most hormetic stress during this time. Lean into this and have fun, get competitive with yourself.
- Maximise Cold Exposure: Take advantage of your heightened resilience by incorporating longer or more intense cold therapy sessions. Go on, you can stay another 30 seconds. This can support mental clarity and optimise recovery.
- Balanced Heat Therapy: While your body is less in need of recovery, the use of infrared sauna combined with cold plunge is a powerful tool for nervous system regulation and boosting circulation ensures your womb receives enough oxygenated blood and nutrients to support reproductive health. You should be doing your longest sauna sessions during this phase.
Tips:
- Listen to your body; while you may feel robust, avoid overdoing it with back-to-back intense sessions.
- When you feel you cannot take anymore in either the sauna or ice bath, take 3 full deep breaths and at the VERY end of the last breath, you can get out.
- Be mindful if you are trying to conceive, limit the time spent in sauna during this time
- Your body will detox heavy metals during this phase of your cycle, the use of infrared sauna will aid this process. Adding activated charcoal with water to your morning routine will help carry these toxins out of your body
4. Luteal Phase (Days 19-30)
Progesterone levels rise while Estrogen starts to taper off. We become more sensitive to stress and well, everything during the Luteal phase. You may experience premenstrual symptoms like fatigue, mood swings, or bloating. This is a time for nurturing your body. Be gentle and kind.
- Prioritise Heat: Infrared sauna can help reduce water retention, relax muscles, and improve mood. Heat exposure during this phase can help balance some of the discomfort associated with PMS. Avoid over exposure to heat during this phase as increased stress on the body may lead to decrease in bone density, muscle loss and weight gain. Tune into your body and notice if your heart rate becomes elevated, if so its time to leave the sauna.
- Gentle Cold Therapy: If you include cold exposure, keep sessions brief and focus on lighter forms like cool showers rather than ice baths. The womb needs warmth during this phase, excessive cold during Luteal phase can lead to a dark and stagnant menstruation
Tips:
- During the late Luteal phase, your body might feel more sensitive, so prioritise comfort and gentler practices
- Digestion can become sluggish, including some seated twists and diaphragmatic belly breaths will help alleviate discomfort
- Your body will detox heavy metals during this phase of your cycle, the use of infrared sauna will aid this process. Adding activated charcoal with water to your morning routine will help carry these toxins out of your body
General Tips for using Hot and Cold Therapy during your cycle
- Track your own cycle: Tracking and understanding your own hormonal fluctuations is an empowering way to align to your health. The days outlined above are guidelines, you should feel into what feels right for your own body and cycle.
- Hydration: Support your body with proper hydration, especially while using infrared saunas.
- Nutrition: Nutrient-dense and nourishing foods timed to your cycle can aid hormonal health, especially during Ovulation and Luteal phase.
- Consult a health Professional: If you have any underlying health conditions or concerns, consult your health care practitioner before commencing infrared sauna or ice bath sessions.
Resources:
Lee, J. M., & Kim, K. H. (2017). Effect of near-infrared rays on female menstrual pain in Korea. Nursing & health sciences, 19(3), 366-372. https://doi.org/10.1111/nhs.12356
