Swimming Through the Change: How Open Water is Offering a ‘Reset Effect’ for Menopause Symptoms
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A growing body of research suggests that open water swimming may offer a surprising benefit for women navigating menopause, providing not just physical exercise but a powerful “reset effect” on emotional and psychological well-being. As more women openly discuss the challenges of this life stage – including hot flashes, sleep disturbances, and fluctuating moods – a unique form of aquatic therapy is gaining attention from researchers and practitioners alike.
The Rising Tide of Menopause Swimming
For many women, menopause feels disruptive, a period marked by significant physiological and emotional shifts. While swimming is often recommended as a low-impact exercise, recent studies are focusing on the specific benefits of open water swimming – even in colder temperatures – for women aged 39 to 59. A team from the University of East London investigated this phenomenon, publishing their findings in the European Journal of Ecopsychology.
The research team conducted in-depth interviews, lasting between 31 and 63 minutes, with nine British women who regularly swim in a lake in South London year-round. “We are seeing a major change: more and more women are turning to open water swimming, and many are speaking openly about its link to menopause,” explained James Beale, the study’s lead author, as reported by Femme Actuelle. Participants consistently and spontaneously connected their swimming practice to navigating this stage of life.
A ‘Reset Effect’ in the Water
The study revealed that participants experienced a distinct “reset effect” – a feeling of emotional and psychological renewal – after each swim. Swimmers described feeling calmer, more balanced, and more in control during a period often characterized by instability. This effect appears to be driven by a combination of factors: the cold water, the resulting thermal shock, the focused breathing required, and the immersive experience of being in nature.
“Our study shows that women repeatedly link outdoor swimming with emotional stability, confidence and the ability to adapt during this stage of life,” Beale stated in a press release. This suggests that open water swimming isn’t simply a physical activity, but a holistic practice that addresses the complex emotional landscape of menopause.
Quantifying the Benefits: Recent Research Findings
Further bolstering these qualitative findings, a 2024 study published in the journal Post Reproductive Health examined the impact of cold water swimming on postmenopausal women. The results, while modest, indicated significant improvements:
- 6.9% reported a significant improvement in anxiety levels.
- 34.5% experienced a reduction in mood swings.
- 31.1% noted a decrease in symptoms of depression.
- 30.3% reported a reduction in the frequency of hot flashes.
These figures demonstrate a tangible, positive impact on mood, stress, and physical symptoms, all without the need for medication.
From Open Water to the Pool: Accessible Benefits
While the allure of a winter swim in a lake may not appeal to everyone, the benefits of swimming during menopause are accessible to all. Swimming, in general, is a full-body workout that is gentle on the joints – a crucial consideration as women age. Sophie Davant, a 62-year-old television host, exemplifies this approach, swimming three times a week for an hour each session to maintain both her physical fitness and emotional well-being, as reported by Top Santé.
Davant’s routine highlights a broader strategy: integrating swimming as a cornerstone of a sustainable lifestyle, complemented by activities like walking, hiking, tennis, or elliptical training. Her book, What a joy to grow old!, champions a holistic approach prioritizing mental well-being alongside physical health. This integrated approach allows women to tap into the “reset effect” experienced by open water swimmers, regaining a sense of stability and confidence with each session.