Cold Plunge and Fertility

Cold plunging has emerged as a popular trend in the realm of fitness, with many individuals reporting improvements in mood, athletic performance, and recovery time. Typically favored by those who are already physically active, it is often used to reduce inflammation following intense exercise. I have done a mild form of cold plunging which I found to help me wake up, decrease my need for caffeine, and maybe improved my mood. At the end of my shower, I will turn it on in the cold setting and stand there as long as I can tolerate it. Now, to be frank- I did this because drying my hair and getting ready for work during the midst of  a Tennessee summer is sweat provoking. I like to workout in the morning, but going to work with my makeup already sweating off, is not a good look. Cooling off a bit before starting to get ready helped me not sweat so much while drying my hair and prevented my makeup from melting off before leaving the house. This especially rings true after an AM workout and my face is still so red it makes putting on makeup difficult because you can't tell how much concealer and blush is needed. 1st world problems, y'all. 

As with many dietary and exercise fads, the scientific evidence supporting cold plunging is still catching up. Questions remain regarding its safety for all individuals, who should prioritize it, who should avoid it, and crucially for my area of interest, its potential impact on fertility.

So What Does the Science Say?

Some theories suggest that cold exposure initiates physiological and psychological responses in the body. It can lead to an increase in dopamine levels for hours afterward and has been linked to improvements in certain mental health disorders such as depression. Guess what else increases dopamine,  opiates, alcohol, nicotine, amphetamines, and cocaine. So yeah, no wonder you or your cross fit neighbor may be addicted. It makes you feel GOOD.  

Additionally, it may enhance endurance and mental acuity, and temporarily boost metabolism due to the body's increased efforts to regulate temperature. However, the long-term effects on metabolism are not yet fully understood.

Cut to the Chase, Plunging and Fertility

Regarding fertility, my perspective is twofold. For individuals who are generally healthy and actively trying to conceive, I would recommend caution with cold plunging. While engaging in this practice doesn't necessarily preclude pregnancy, the stress response triggered by regular cold plunging could signal to the body that it is not an optimal environment for conception. From an evolutionary standpoint, our bodies are inclined to conceive and maintain pregnancies when conditions are favorable. Frequent exposure to cold water stress may inadvertently convey to the body that it is not the right time or place for pregnancy, potentially impacting fertility negatively. On the other hand, there is a speculative argument that the redirection of blood flow from extremities to internal organs to maintain core temperature during cold exposure could improve blood circulation to reproductive organs, potentially enhancing their function. However, robust scientific evidence to support either viewpoint is currently lacking- again- none of this is medical advice- more food for thought and direction for research in the future. 

For individuals focused on optimizing their fitness for future pregnancy but not actively trying to conceive, occasional use of cold plunging might be considered to aid in post-exercise inflammation reduction and mood enhancement.  It may also contribute to fat loss. However, for those experiencing difficulty getting pregnant, I would advise against cold plunging until more data becomes available. It would be wise to discuss your new trend with your healthcare provider as certain underlying health conditions may not be conducive to plunge. 

Men's Fertility and Cold Plunge

In terms of sperm health, it is well-established that heat is detrimental to sperm quality. However, there is currently no evidence to suggest that cold therapy can reverse the effects of heat exposure. Just as you cannot undo burnt popcorn by cooling it down, the damage caused by fever, illness, or heat exposure can impact sperm quality. While some studies suggest that cold plunging may have potential benefits for men's health, including possibly increasing testosterone levels, the direct effects on sperm count or testosterone levels are not fully understood. Therefore, if a partner is engaging in cold plunging and there are concerns about fertility, it may be wise to temporarily pause this practice until more research is conducted.  I think it would be interesting to look at a semen analysis & hormone labs  from before and after a man started regular cold-plunging! I am sure it’s coming but good research takes a while to really get good data that is peer-reviewed. 

It's understandable that some individuals may feel frustrated by being asked to give up habits such as cold plunging or hot tub use. However, it's essential to remember that these recommendations are temporary and aimed at improving the chances of conception and maintaining a healthy pregnancy. After achieving pregnancy, individuals are free to resume these activities if they so choose. Okay- well men are. But I don’t think cold plunging is likely recommended for pregnancy either. So just wait. A cold plunge when you’re breastfeeding in the summer months may be just what cha need- sheesh- boob sweat. 

Ultimately, my goal is to assist individuals in maximizing their chances of conceiving and sustaining a pregnancy, even if it means temporarily modifying certain lifestyle habits. Take this into consideration when contemplating new habits and potential investments. 

Infertility can be overwhelming, how do you know what you're doing right and what you may have wrong?