Fit for Treatment

This year we’re keen to focus on what we as patients can do to maximise the likelihood that our treatment will be as successful as possible for as long as possible. We plan to introduce you to different activities, pastimes and regimes that will not only make you feel better and stronger but will also increase your mental and physical resilience.

We’re starting off with cold water swimming. You may have already been inspired (or horrified), by the New Year’s Day swims around the country or the wild swimming groups in your local area.

To learn more read Jane’s article (below) and for those who like to know the science behind the benefits, listen to the BBC podcast, Just One Thing – with Michael Mosley, episodes 4, Cold Therapy

Please note: The Outdoor Swimming Society suggests that we take expert medical advice before winter swimming, especially if you have a heart condition, high blood pressure, asthma, or are pregnant.

By Angela Terry, Charity Chair

Cold Water Swimming

It’s 8.30am. There’s barely light in the sky and there’s not a soul in sight, apart from my friend Nat. Standing in just my swimming costume with corn beef legs and a middle aged middle, I stride towards the waves. The air temperature is 6 degrees and the sea temperature is 8 degrees. I console myself that it’s warmer in than out.

My feet slide over the slippery seaweed, they find the sand and stones and reach the water. My arms unfold in a surrendering fashion. Then I wade purposefully in and I feel the cold biting into my skin, prickling the surface of my legs. Now it’s up to my waist and my hands form an arrow, almost a prayer in front of me as they pierce the water. I know what’s coming. The gasp and sharp intake of breathe, the shock. In that moment, I am completely focused on my body, on that moment. Count to 10, one, two, three…By the time I get to ten strokes I can feel myself breathing and exclaiming, “Ooooh, it’s colder than yesterday!” and I’ve never felt so alive.

Suddenly the sun breaks through the clouds. It shimmers across the sea’s surface and on to my face. My body is moving freely in the water, held up and embraced by the salty water, making my weight buoyant, like a cork. As it adjusts to the cold, I feel a shift in my core temperature and a calmness, a soothing of body and mind. With my busy brain it’s the closest thing I get to mindfulness.

Then it’s time to get out. I kick the surf and it sprays like a fan, a little ritual that reminds me that I feel good about my cake shaped body and I’m ready to face the day, whatever it throws at me.

My love of cold water swimming started with a quick dip one Christmas day several years ago in Swanage. Then I decided to swim once a month for a year, then once a week. When the COVID19 lockdowns arrived it became an almost daily habit and I realised it helped lift my mood and kept anxiety at bay.

Gradually acclimatising is the key and there are several peer support groups who offer regular meet ups. Sharing the experience of cold water immersion can be great fun and a lovely way to meet new friends. One such encounter happened when I was swimming near my home and I happened to meet a lady whilst we were both navigating a slightly choppy sea. Across the waves we both talked about why swimming was important to us and she explained that she started swimming as part of her recovery from cancer. She had been a nurse in a local hospital and found her regular trips into the sea had a beneficial effect on her physical and emotional wellbeing. She was so enthusiastic and swims regularly with a group of friends.

As my interest grew I could see why people became almost evangelical about the benefits of cold water immersion. It feels so good, you just want to share the experience with others. Last year I became a Mental Health Swims host. Mental Health Swims is a national charity offering inclusive peer support groups where everyone is welcome. We regularly take a dip, laugh a lot and enjoy some cheery chat, which is particularly welcome at this time of the year. Shouting and squealing are encouraged and we don’t care whether you turn up in a bikini, tankini, mankini or full on divers suit.

There is growing evidence that suggests that cold water swimming on a regular basis can boost your mood, lower stress, reduce inflammation, improve your cardiovascular health and strengthen your immune system. The Outdoor Swimming Society suggests, as a general rule, get expert medical advice before winter swimming if you have a heart condition, high blood pressure, asthma, or are pregnant. Prof Mike Tipton from the University of Portsmouth suggests benefits can be experienced in the first 60-90 seconds of cold water immersion. In his book, Chill, Dr Mark Harper suggests these 6 rules for a safe and enjoyable cold water swim:

1. Before you get in, know how you’re going to get out.

2. Warm up before you get in.

3. Get your body in before your head.

4. Focus on your breathing.

5. Get out, get dry and get warm.

6. Better together – swim with a friend.

This is what Amanda has to say about cold water swimming, “During my treatment for breast cancer which involved chemotherapy, surgery and radiotherapy, I found exercise a positive focus, a way of moving forward and having some control. This involved both running and cold water swimming, good for my physical and mental health and wellbeing! There’s a freedom in the water, being in nature and you feel great when you come out of the water. It’s exhilarating”.