The effect of Cold Plunge , and gender differences

Yes, there are scientific studies examining the effects of cold plunges (or cold water immersion, CWI) specifically in women or highlighting sex/gender differences. While much of the broader research on CWI has focused on men or mixed-gender groups, a growing body of evidence addresses female cohorts, often revealing nuanced differences in metabolic, hormonal, cognitive, and reproductive responses. Below, I'll outline key supported examples of benefits and harmful effects, drawing from peer-reviewed studies. Note that results can vary by exposure duration, temperature, and individual factors like menstrual cycle phase, and more research is needed due to historical underrepresentation of women in this area.

### Potential Benefits for Women
- **Metabolic and Hormonal Improvements**: A 2020 cross-sectional study of 117 healthy young adults (58 men, 59 women) ( 编注: Small N)  found that short-term cold exposure (using water-perfused mattresses to induce nonshivering thermogenesis) led to a similar increase in resting energy expenditure (REE) across genders (6.5% average rise, no significant difference). However, women showed more pronounced metabolic shifts, including a greater decrease in plasma glucose (-7.4% vs. -5.1% in men) and leptin (-30.1% vs. -14.3%), alongside a larger increase in adiponectin (12.8% vs. 5.4%). These changes suggest CWI may enhance insulin sensitivity and fat metabolism more effectively in women, potentially aiding weight management or metabolic health. No significant skin temperature drop in the supraclavicular area (a marker of brown fat activity) was observed in women, unlike in men, which could indicate sustained thermogenic benefits.

- **Cognitive Advantages in Certain Tasks**: In a 2024 study involving 41 participants (22 men, 19 women), ( 编注, a small N) women performed faster than men in memory and attention tasks during cold-water partial immersion (15°C) and under normal conditions, despite overall cold-induced slowdowns.

 （ 编注： per Columbia U research, women have much better verbal memory and verbal skills than men do. So this aspecct might advantage women in many "reading based" tasks used in health /psychology assemsment )

 

This hints at potential resilience in specific cognitive domains for women during CWI.

- **Other Reported Effects**: Some reviews and observational data suggest women may have more brown adipose tissue (heat-generating fat) than men, which could amplify thermogenic benefits from CWI, such as improved mood or immunity, though direct female-specific trials are limited. Women may also experience better resting blood glucose responses due to earlier shivering onset.

### Potential Harmful Effects for Women
- **Increased Menstrual Pain (Dysmenorrhea)**: A 2023 cross-sectional study of 419 U.S. women (197 Asian, 222 White) linked cold exposures—such as consuming cold drinks or ice cream in winter—to higher dysmenorrhea severity. Among Asian women, high winter ice cream intake was associated with increased pain (beta = 1.19, p = 0.0002), especially in colder states (beta = 2.5, p = 0.01). For White women, frequent cold drink consumption in winter correlated with more pain (beta = 0.49, p = 0.04), with stronger effects outside California (beta = 0.96, p = 0.03). Women with cold extremities were more susceptible. Interestingly, some behaviors like always drinking cold water during menstruation showed a reverse association (beta = -0.63, p = 0.05 for less pain), possibly due to cultural adaptations, but overall, cold exposures appear to exacerbate menstrual issues in susceptible groups.

- **No Benefits for Post-Exercise Recovery**: A 2025 randomized controlled trial from Switzerland involving 30 women found that CWI (10 minutes up to the sternum post-workout) provided no acceleration in recovery from exercise-induced muscle damage compared to hot immersion or no intervention. Metrics like soreness, swelling, creatine kinase levels, and muscle strength showed no significant improvements at 24–72 hours post-exercise, challenging claims of recovery benefits in female athletes.

- **Cognitive Impairments**: The same 2024 study noted women had slower reaction times in spatial manipulation, immediate memory, and attention tasks during cold-air exposure (10°C) compared to room temperature, with decrements more pronounced early on. This may stem from greater vascular reactivity or discomfort in cold, potentially harming performance in cold-exposed activities.

- **Other Risks**: Women may cool faster during CWI due to physiological differences, increasing risks like hypothermia or autonomic stress if not monitored. General CWI risks (e.g., elevated blood pressure, drowning from shock) apply but could be amplified in women with conditions like Raynaud's or during certain menstrual phases.

In summary, while CWI shows promise for metabolic benefits in women, evidence for exercise recovery is lacking, and there are clear risks like worsened menstrual pain and cognitive dips. Consult a doctor before trying, especially if you have health conditions or are pregnant (where CWI is generally advised against). 

（编注： 我在SOCIAL MEDIA 看到有数位网红推荐孕妇冰雪冬天在室外做COLD PLUNGE， 故 决定查一下DATA）