In my hometown of Torquay, cold water therapy boomed during COVID lockdowns. Groups such as “Torquay Ocean Waders”  became conduits for community connection through ocean dipping and then coffee sipping outside the local Salty Dog café. This sense of community, based on an ethos of adventure, social connection, and a positive attitude, has grown to 1800 members in just three years, offering a supportive network for all.

The number of local female participants in this group intrigued me. I initially wondered if the group's growing popularity was more about connection than the benefits of cold-water therapy. However, over time, the scientific evidence supporting and validating the health benefits of cold-water therapy has grown, providing reassurance and confidence in its effectiveness.

Cold water therapy and menopause

The menopausal transition adds another layer of complexity to health and fitness. Hormonal changes can affect metabolism, energy levels, and body composition. Despite sound nutrition and plenty of exercise, women in this life stage often complain of central weight gain.

Over 75% of Australian perimenopausal or menopausal women will experience vasomotor symptoms (hot flushes and night sweats). Many women also experience sleep disturbances, mood changes and fatigue, as mentioned in our blog post: Help For Menopause.

Cold water therapy is linked to improvements in exercise recovery, hormonal balance, and the management of symptoms such as hot flushes associated with menopause. This knowledge empowers women to take control of their health and well-being.  Additionally, nutritional needs shift during menopause, and iron absorption can be affected by changes in gut health, stress and hormone fluctuations.  Maintaining optimal iron levels is crucial for energy, brain function, and overall vitality.  Incorporating iron-rich snacks and recipes, like those in our Iron-Rich Snacks e-recipe book, can help support your body during this transition.

Cold water therapy can offer many long-term benefits.

1. Regular exposure to cold water can help reduce inflammation.
2. In a study conducted at the University College of London, women reported cold water therapy reduced levels of anxiety, mood swings and depression.
3. Cold water therapy can improve your immunity. Following exposure to cold water, the body releases catecholamines such as epinephrine and norepinephrine, which stimulate the immune system.
4. Cold water immersion post-exercise for active women can aid muscle recovery, reduce soreness, and enhance overall physical resilience.
5. Cold water therapy has also been suggested to reduce the frequency and severity of hot flushes.
6. Regular exposure to cold water therapy may reduce cortisol levels associated with stress.
7. Exposure to cold water is a habit spreading for the selective reduction of adipose tissue, improvement in insulin sensitivity, and is popular with anti-ageing proponents.
8. Cardiovascular risk factors associated with heart disease are also reported to be reduced after just three weeks of cold-water therapy.

The evidence is clear- regular cold-water therapy holds many long-term benefits. The latest research indicates cold water therapy is also beneficial specifically for women experiencing symptoms associated with menopause.

Visit the Athlete Sanctuary for more personalised advice and resources. We support athletes in achieving their best selves through tailored strategies and a compassionate community.

Sporting clubs, associations, and teams such as Australia Triathlon, AFL teams, USA Triathlon, Ironman US, USA Track and Field,  British Gymnastics, Belgian Cycling, American Cycling, USA Hockey, Ireland Hockey, and the Boston Ballet are just some of the crew ahead of the curve using Normatec recovery.

We have been so impressed with Normatec recovery we've made it accessible to athletes of all levels through our exclusive hire service. We also sell the Normatec recovery systems to those who like to take their training and recovery a bit more seriously.

What is Normatec?

Normatec is an evidence-based recovery system with proven results and research supporting its claimed benefits.

Normatec is a form of active compression therapy (peristaltic pulse dynamic compression) with a sophisticated massage pattern. Studies show reduced muscle soreness and fatigue, enhanced blood flow to the treated areas, decreased inflammation, improved clearance of waste products, and increased range of motion. Studies also demonstrate that the peristaltic compression process may deliver positive adaptive responses to exercise and improve artery endothelial function systemically, making it useful for individuals with circulation and lymphatic drainage issues.

Normatec Recovery boots can also be used post-surgery and to enhance injury recovery.

Key benefits of Normatec recovery

1. REDUCES PAIN: Journal of Strength and Conditioning 2015  - dynamic compression may accelerate and enhance recovery by reducing muscle tenderness from pressure stimuli.

2. INCREASES RANGE OF MOTION:  Journal of Strength and Conditioning 2014 -Peristaltic pulse dynamic compression rapidly enhances acute range-of-motion with less discomfort and time and has been shown to be more

3. REDUCES DOMS (DELAYED ONSET MUSCLE SORENESS), PAIN, and SWELLING: Journal of Athletic Training 2016  - a 30-minute treatment of pulse compression increases blood flow in the lower extremity, making Pulse compression a viable option in the management of exercise-induced muscle damage (DOMS). In general, DOMS-related swelling, range of movement limitations, and pain ratings were lower and returned to baseline faster while using NormaTec when compared to continuously-worn compression sleeve options  International Journal of Exercise Science 2018.

4.DECREASES MUSCLE FATIGUE AFTER ACUTE EXERCISE: PLOS One Medical Journal 2017. External pneumatic compression increases flexibility and reduces select skeletal muscle oxidative stress and proteolysis markers during recovery from heavy resistance exercise.

5. PASSIVELY CLEARS WASTE AND METABOLITES FROM BODY: Journal of Athletic Enhancement 2013 This form of compression significantly lowers blood lactate concentrations when compared to a passive recovery group.

6. IMPROVES ENDOTHELIAL FUNCTION: European Journal of Applied Physiology 2015. A single bout of peristaltic pulse compression improves artery endothelial function systemically and improves blood flow in the compressed limbs.

7. IMPROVES EXERCISE ADAPTATION AND GENE EXPRESSION: Journal of Experimental Physiology 2015. A 60-minute bout of whole-leg, peristaltic pulse compression transiently upregulates PGC-1α mRNA, while also upregulating eNOS protein and NOx concentrations in biopsy samples.

Clinical Physiology & Functional Imaging 2016. Peristaltic pulse compression may upregulate rps6 and downregulate Stat1, which may facilitate positive adaptive responses to exercise.

8. ENHANCE LYMPHATIC SYSTEM FUNCTION: Journal of Strength and Conditioning Research  Muscle stiffness, tenderness, strength loss, and oedema have been linked to exercise-induced muscle microtrauma.  Enhancement of lymphatic flow and clearance of waste may accelerate recovery.

"A goal of dynamic compression is to reduce lymphatic obstruction and thereby enhance the removal of the protein- and debris-rich fluid that accumulates in the interstitial spaces after exercise-induced inflammation". Maintaining an anti-inflammatory diet can also speed up your recovery time. Ginger is one natural remedy that may help reduce inflammation. Read our blog on how easy it is to use ginger.

Normatec features

• Individualised programs for rehab, recovery, and injury treatment to suit your needs.
• Normatec can be set to focus on key problem areas of the body such as the quads or calves through a “zone boost” allowing extra attention where needed. There is also an option to deactivate zones of the body.
• Setting can be set to varied pressures to suit you and your comfort
• Portable in a durable case, battery powdered for remote use, and lightweight
• Versatile- single control unit is compatible with leg, arm, and hip attachments. The calibration phase ensures a personalised fit for all body types.
• Super easy to use- set up takes less than a minute, giving you more time to relax
• Made from highly durable material
• The Normatec app allows you to integrate Normatec use seamlessly with your training plan

HOW TO USE NORMATEC 

Typically, 20-30 minutes once a day is sufficient for most athletes. Athletes in heavy training may consider using it after each training session.

Normatec boots and hip attachments are popular with athletes preparing for and recovering from events. Committed athletes use the system daily as an ongoing recovery tool.

Normatec Hire - TRY BEFORE YOU BUY

Normatec Pulse 2.0 boots (upper and lower legs and feet) are available for hire from our Torquay clinic. Take a look at our Normatec Hire and Purchase page for more information.

BUY YOUR NORMATEC RECOVERY SYSTEM:

*Normatec pants 3.0 includes compression for the legs, ankles, and feet

*Normatec lower leg (includes attachments for the feet, ankles, legs, and hips)

*Normatec Full Body Recovery System - includes attachments for the legs, ankles, arms, and hips for the ultimate recovery experience

*Normatec Arms - great for swimmers, rowers, adventure racers and canoeists

*Normatec Hips- a great addition to the lower leg attachment

We recommend purchasing a Normatec carry case or backpack to keep your Normatec protected, and secure during transport and at home.

Visit the Athlete Sanctuary online shop to view the Normatec recovery systems we stock.

What Makes Tart Cherries So Powerful?

Tart cherry juice for athletes is one of the most well-researched natural recovery tools available and it's one that many competitors are yet to discover. Used for decades to manage gout and osteoarthritis, tart cherries are now gaining serious attention in sports science for their ability to accelerate muscle recovery, reduce inflammation, improve sleep quality and enhance multi-day performance.

Here at Athlete Sanctuary, we're passionate about evidence-based natural medicine, and tart cherry juice ticks every box.

Tart cherries are rich in bioactive phytochemicals

• Anthocyanins — potent anti-inflammatory and antioxidant compounds
• Flavonoids and flavanols
• Phenolic acids

Tart cherries contain a significantly higher anthocyanin content than sweet cherries, along with an impressive nutritional profile: potassium, calcium, iron, magnesium, and vitamins A, C, B6, E and folate. Some sources suggest tart cherries contain up to 19 times more vitamin A and beta-carotene than strawberries and blueberries.

Does the evidence stack?

Repeat Sprint Recovery

A 2016 study involving soccer players found that tart cherry juice significantly accelerated recovery following prolonged, repeat sprint activity — movement patterns common across soccer, AFL and rugby. Researchers concluded that polyphenol-rich foods such as tart cherry juice are effective in supporting recovery from various forms of strenuous exercise. ^[2]

Marathon Running — Strength, Inflammation & Antioxidant Status

A 2010 study of recreational runners competing in the London Marathon found that supplementing with tart cherry juice twice daily for 5 days before and 2 days after the race led to: ^[3]

• Improved muscle strength recovery
• Reduced inflammatory markers and uric acid
• 10% greater total antioxidant status
• Lower oxidative stress compared to placebo

Back-to-Back Performance

Studies involving trained cyclists demonstrated significant benefits from Montmorency tart cherry concentrate across 3 days of 109-minute road cycling races, taken twice daily for 7 consecutive days. Researchers observed reduced oxidative stress, inflammation and muscle damage, concluding that tart cherry juice has direct application for athletes competing in back-to-back events. ^[1]

Next-Day Performance

A 2016 study of well-trained water polo players found that tart cherry juice supplementation supported recovery and improved next-day performance, further reinforcing its application across team and multi-day sport formats. ^[4]

How Tart Cherry Juice Supports Recovery

Tart cherry juice works through four key mechanisms:

1. Reduces muscle damage. Lowers creatine kinase (CK) — a pathology marker for muscle breakdown. ^{[2] [3]}

2. Reduces inflammation. Studies show reductions in IL-6, TNF-α, IL-8, IL-1-β and CRP — key markers of systemic inflammation^{. [1] [2] [3]}

3. Reduces oxidative stress. With an ORAC rating of 12,800, tart cherries rank among the highest antioxidant foods in the world. ^[1]

4. Improves sleep quality- Tart cherries naturally increase tryptophan and melatonin levels, supporting deeper, more restorative sleep which is an athlete's most powerful recovery tool.

How to Use Tart Cherry Juice for Recovery and Sleep

Tart cherry juice is best used strategically, not daily. It is most beneficial during:

• Multi-day competitions (rugby, AFL or touch football tournaments)
• Marathon or ultramarathon events
• Multi-day cycling events or triathlons
• Intense training blocks or back-to-back training days

Note: Consistent daily use during a training/adaptation phase is not recommended, as anti-inflammatory compounds may blunt the training stimulus your body needs to adapt and improve.

Recommended Protocol

• Dose: 30ml of tart cherry concentrate diluted in 100ml of water — equivalent to approximately 60–90 cherries per serve
• Frequency: Twice daily (morning and evening)
• Timing: Evening dose ideally taken 1 hour before bed to support melatonin production and sleep quality
• Duration: Begin 2–3 days post-event or strenuous session

What About a Pre-Loading Phase?

Some studies have used a 4–5 day pre-loading phase prior to competition. However, current evidence does not clearly confirm that the active compounds accumulate in the body over multiple days, so the necessity of pre-loading remains uncertain. More large-scale athlete trials are needed. ^{[2] [3]}

What to Look For When Buying Tart Cherry Juice

Not all tart cherry products are equal. Here's what to consider:

• Variety: Look for Montmorency or Balaton tart cherry varieties — these are the most studied. Montmorency is more widely available in Australia.
• Cold-pressed: Anthocyanins are heat-sensitive, so choose products that are cold-pressed to maximise bioactive compound retention. ^[5]
• Sugar content: Most juices contain around 25g of sugar per 250ml, but at 30ml per serve, you're only consuming approximately 3g of sugar — not a concern for most athletes. Low-sugar options with stevia or vanilla extract are available.
• Price: Expect to pay $26–$28 AUD for quality organic tart cherry juice (450–950ml). Budget options from chemists or supermarkets are less likely to be cold-pressed.
• Label check: Confirm the bottle specifically states the cherry variety used.

Tart cherry juice is an accessible, evidence-backed natural tool that may meaningfully support your recovery when used at the right time. Like all nutritional strategies, targeted, moderate use is far more likely to deliver results than overconsumption or uninformed daily use.

The demand for protein changes throughout the menstrual cycle.  The fluctuations in estrogen and progesterone have a profound effect on muscle turnover and protein synthesis. Amino acids like leucine are harder to access during the high hormonal phase (day 12 to day 23 of a typical 28 day cycle).  It is suggested to be harder for females to build and maintain muscle during this hormonal phase making it even more important to ensure adequate intake of essential amino acids during this time.

Strength training including weights or resistance stimulates muscles to take up leucine (and other amino acids) and triggers muscular growth.  Leucine can help prevent the deterioration of muscle with age so it is super important for masters athletes to obtain adequate leucine in order to optimise recovery.

The richest sources of bio-available protein including leucine are in eggs, milk, fish, and meats. Milk contains both whey and casein protein.  Whey is more easily absorbed and is higher in leucine than casein.  Whey is also digested at a much faster rate than casein, ensuring blood leucine levels rise soon after ingestion and triggering protein synthesis responsible for building muscle. Hence why many athletes swear by chocolate milk as their preferred recovery drink. Female athletes need additional leucine to optimise recovery and would benefit from options such as a post-workout smoothie including yogurt, milk, protein powder or almond butter.

Recent research also suggests that the combination of other highly bio-available proteins rich in leucine results in more favourable muscle hypertrophy compared to other proteins such as whole milk protein, casein and soy protein.

Vegans and athletes with dairy intolerance

Athletes who choose to avoid dairy need not feel they are missing out. Interestingly, a recent study found both whey and rice protein isolate administration post-resistance exercise improved body composition and exercise performance with no differences between the two groups when taken in adequate amounts.

Leucine-rich foods

Leucine can also be found in plant-based proteins included including soy, lentils, kidney beans, tofu, quinoa, hummus, rice, and almonds. These plant proteins contain approximately 50% less leucine. Therefore vegan athletes need to pay attention to getting enough high-quality plant proteins that offer the optimal amount of leucine (about 2.5 grams per meal or snack).

Vegans want to consistently enjoy soy, beans, legumes, seeds and/or nuts regularly at every meal and snack. Don't have just porridge for breakfast; add organic soy milk and walnuts.  Don't snack on just an apple; slather apple slices with peanut butter.  A blend of rice and pea protein powders makes a good substitute for whey-based protein powders. Some plant-based protein powders also provide added amino acids, making them a good choice for dairy-intolerant or plant-based athletes.

As a general guide 2 grams of leucine can be found in 120 grams beef, 130 grams almonds, 400 grams tofu, 3 eggs, 600ml cow's milk or 900ml soy milk, 380 grams lentils, 350 grams kidney beans, 70 grams cheddar cheese, 350 grams yogurt, 27 grams whey protein isolate,  50 grams rice protein powder.

Elite athletes with large volumes of training may struggle to obtain adequate leucine from their diet alone,  especially if vegan.  These athletes may consider using protein and collagen powders including leucine, isoleucine and valine 30 minutes pre and post-workouts in addition to a diet rich in leucine to optimise recovery.

This table compares the leucine content of plant and animal foods.

We recommend including a variety of leucine rich foods in your diet in order to optimise recovery.

Most women's daily protein intake should account for 30% of their diet to optimise recovery. A gram of protein per kilogram of body weight is adequate for recreational athletes, while elite athletes may require up to 1.8 grams per kilogram of body weight, especially when competing in power and high-end endurance sports. On lighter recovery days protein intake can be reduced slightly keeping in mind other processes in the body require adequate protein intake (hormones and immune cells for example).

Consuming 20-25 grams of protein within 30 minutes of finishing a session is ideal for optimal recovery while having a protein-rich snack such as a high protein, low-fat yogurts such as YoPro or Chibani Fit at bedtime can boost protein synthesis by 22 %.

When you wake in the morning you are in a catabolic state after fasting for 10-12 hours during the night while sleeping. Having a protein-rich breakfast is really important to optimise recovery, restock your glycogen stores, fuel your daily activities and prevent overeating and sugar cravings later in the day. Great breakfast options to optimise recovery include scrambled eggs on toast or an omelette with sweet potato and veggies, a protein-rich smoothie, porridge with added yogurt or protein powder or scrambled tofu.

About the Author: Kate Smyth is a Sports naturopath, nutritionist and female-centric running coach. She is the founder of the Athlete Sanctuary- a holistic healthcare clinic for athletes of all levels and sporting codes. Kate has a thirst for knowledge with two bachelor’s and a master’s degree under her belt. She has been involved in sports for many decades and competed for Australia in the Commonwealth Games and Olympic Games marathons with a personal best time of 2 hours 28 minutes. For more information visit https://athletesanctuary.com.au/kate-smyth