Cold Therapy for MS: Can Cold Plunges Reduce Inflammation and Fatigue?

Introduction

Multiple sclerosis (MS) can feel like a constant tug-of-war between the immune system and the nervous system. Between flare-ups, fatigue, inflammation, and brain fog, managing symptoms often takes a whole toolbox of strategies—not just medications, but also lifestyle shifts.

One technique gaining popularity in wellness spaces—and even among some people with MS—is cold therapy, also known as cold exposure, cold plunges, or cryotherapy.

It’s the practice of intentionally exposing the body to cold temperatures for short periods, usually via ice baths, cold showers, or cryo chambers.

But is it just another trend, or can cold therapy actually help reduce inflammation and ease MS fatigue?

Let’s dive into the science, the potential benefits, what the risks are, and how to try it safely.

Want to try Cold Therapy? Click here.

🧠 Quick Refresher: What’s Going on in MS?

Multiple sclerosis is an autoimmune condition where the immune system mistakenly attacks the protective coating (myelin) around nerves in the brain and spinal cord. This slows or blocks nerve signals, which leads to symptoms like:

Chronic fatigue
Muscle weakness
Numbness or tingling
Heat sensitivity
Brain fog
Mood changes

Because inflammation plays a big role in symptom flares, anything that helps reduce inflammation or calm the immune system might be helpful. That’s where cold therapy comes in.

❄️ What Is Cold Therapy?

Cold therapy involves exposing the body to cold temperatures for short bursts of time to trigger a beneficial stress response. It comes in a few forms:

🛁 1. Cold Plunges/Ice Baths

A tub filled with cold water, usually between 50–59°F (10–15°C), where people submerge themselves for 1–5 minutes.

🚿 2. Cold Showers

Easier and more accessible—turning the water cold for the last 30 seconds to 2 minutes of a shower.

🌬️ 3. Cryotherapy Chambers

High-tech machines that expose the body to extremely cold temperatures (down to -200°F / -130°C) for 2–3 minutes using dry air.

🌡️ How Cold Affects the Body

When the body is exposed to cold, it enters a brief, controlled state of hormetic stress—a short-term stressor that leads to long-term resilience.

Here's what happens:

Blood vessels constrict (vasoconstriction), reducing inflammation in tissues
Norepinephrine levels spike—improving alertness and reducing pain
Cold shock proteins activate—potentially aiding nerve repair and cellular health
The vagus nerve is stimulated—shifting the body into a more relaxed, parasympathetic state

Over time, repeated exposure to cold may help the body regulate inflammation, energy, and mood more effectively.

🔬 Cold Therapy and MS: What the Research Says

While cold therapy hasn’t been widely studied specifically for MS, early evidence and anecdotal reports suggest it may help in several key areas:

🧯 1. Reducing Inflammation

Cold exposure has been shown to lower markers of inflammation like TNF-alpha, IL-6, and CRP in various studies. For people with MS, this could mean fewer flare-ups or less intensity.

A 2021 review in Frontiers in Physiology found that cryotherapy reduced inflammation and oxidative stress in people with chronic conditions like arthritis and fibromyalgia—two conditions that share some inflammatory pathways with MS.

⚡ 2. Easing Fatigue

Fatigue is one of the most disabling symptoms in MS. Some cold therapy advocates report feeling more energized after regular plunges, likely due to:

Improved mitochondrial function
Increased dopamine and norepinephrine
Better sleep regulation

Cold exposure triggers a natural adrenaline spike that can help people feel alert, followed by a calming rebound that promotes deep rest later on.

🧠 3. Improving Mood and Brain Fog

Short cold exposure can increase dopamine levels by over 200%, according to a study published in Nature. That brain chemical boost can improve focus, mood, and mental clarity—all common struggles with MS.

Cold therapy may also promote neuroplasticity, or the brain’s ability to adapt and rewire—especially when combined with breathwork or physical movement.

🧘 4. Stimulating the Vagus Nerve

Cold plunges can activate the vagus nerve, which helps regulate inflammation, digestion, mood, and heart rate. This is especially helpful for people with autoimmune disorders, where the nervous system is in overdrive.

⚠️ Important Caution: Heat Sensitivity vs Cold Intolerance

Many people with MS are heat-sensitive, meaning their symptoms worsen when body temperature rises. For those individuals, cold therapy can feel relieving and stabilizing.

However, some people with MS also have cold intolerance, where cold temperatures trigger pain, spasticity, or other discomforts.

If cold worsens your symptoms—or if you have cardiovascular issues, Raynaud’s syndrome, or autonomic dysfunction—proceed carefully and always talk to your doctor first.

✅ Potential Benefits of Cold Therapy for MS

Benefit	Why It Matters for MS
🔥 Reduces inflammation	May help prevent or lessen flares
⚡ Boosts energy	Counteracts fatigue, improves alertness
🧘 Regulates nervous system	Helps with anxiety, mood, and rest
💭 Sharpens focus	May improve brain fog and clarity
🧊 Supports recovery	Can reduce muscle soreness and spasticity
😴 Enhances sleep	Better rest = better symptom control

🧪 What Real People with MS Are Saying

While clinical studies are limited, personal stories say a lot. Here are a few things people with MS have reported about using cold therapy:

“I started doing cold showers every morning. It was hard at first, but now I feel more awake, less achy, and calmer throughout the day.”

“I do 3-minute cold plunges 4 times a week. My fatigue is down, my energy is up, and I feel like I’m back in control of something.”

“Cold exposure helped me with post-relapse recovery. I felt like it took down the inflammation in my body when nothing else did.”

Of course, this isn’t true for everyone—and it’s important to listen to your own body.

🛠️ How to Try Cold Therapy (Safely)

If you’re curious about trying cold therapy for MS, here’s how to start safely and gradually:

1. Talk to Your Doctor First 🩺

This is especially important if you have heart issues, poor circulation, Raynaud’s, or autonomic dysfunction. Cold can be risky if not done carefully.

2. Start with Cold Showers 🚿

Try ending your normal shower with 10–30 seconds of cold water. Breathe slowly and focus on relaxing. Gradually increase the time as you get used to it.

3. Move to Ice Baths or Cold Plunges 🛁

Use a tub or bin with water around 50–59°F (10–15°C). Start with 1–2 minutes. Don’t force it—build tolerance slowly.

4. Stay Present with the Breath 🌬️

Cold can trigger panic at first. Use slow breathing (like box breathing) to stay calm. This helps train your nervous system to stay regulated.

5. Listen to Your Body 🧏

Shivering, numbness, or dizziness? Get out. Cold therapy is a stressor—too much of it can backfire. You’re aiming for a small challenge, not a shock.

Want to try Cold Therapy? Click here.

⏱️ Sample Cold Therapy Routine for MS Wellness

Time	Activity
Morning	Finish shower with 30 sec–1 min cold rinse
Midweek	Do 2–3 minute cold plunge 1–2 times per week
Before bed	Optional 15–30 sec cold rinse to calm the nervous system
During flares	Skip or reduce cold if sensitivity is high

You can also pair cold exposure with breathwork, stretching, or light movement afterward to enhance benefits.

🔁 Pairing Cold Therapy with Other MS Strategies

Cold therapy works best when it’s part of a bigger wellness plan. Consider combining it with:

🧘 Breathwork – for nervous system regulation

🍳 Anti-inflammatory diet – to reduce immune triggers

🌿 Supplements – like omega-3, magnesium, or turmeric. Want supplements for people with MS? Click here.

😴 Sleep hygiene – to rebuild and repair

🧠 Mental health support – therapy, mindfulness, or journaling

❌ When NOT to Use Cold Therapy

Skip or modify cold exposure if you experience:

Extreme cold sensitivity or increased spasticity
Numbness that makes you unaware of injury
Cardiovascular problems
MS flares with worsened temperature sensitivity
Dizziness or fainting spells
Open wounds, infections, or poor circulation

Safety first. Always. If in doubt, ask a healthcare provider.

💬 Final Thoughts: Is Cold Therapy Worth Trying?

Cold therapy isn’t a cure for MS—but it might be a powerful addition to your wellness routine.

For many people with MS, it helps reduce inflammation, boost energy, clear brain fog, and restore a sense of control over the body. The key is to start gently, listen to your body, and stay consistent.

At the very least, it’s worth trying a 30-second cold shower. At most, it might become a reset button for the nervous system and a way to feel stronger, calmer, and more alive—even with MS.