Is it safe? Sorting through common pregnancy wellness trends
Are you scrolling through social media, bombarded with wellness advice while pregnant? From cold plunges to herbal teas, it can feel overwhelming to separate legitimate practices from potentially harmful trends. Let’s explore what’s safe, what’s not, and what needs more research when it comes to popular pregnancy wellness practices.
Understanding pregnancy wellness in context
Pregnancy brings heightened awareness about health choices. Your body is working overtime to nurture new life, making safety considerations paramount for any wellness practice.
The physiological changes that occur during pregnancy—increased blood volume, altered metabolism, and hormonal shifts—can significantly change how your body responds to various wellness practices. What’s perfectly safe for non-pregnant individuals may pose unexpected risks during these nine months of transformation.
Cold plunges and ice baths during pregnancy
Cold plunges have gained popularity for their purported benefits on inflammation, recovery, and mood. But are they safe during pregnancy?
The potential risks
Cold water immersion causes vasoconstriction (narrowing of blood vessels) and increases heart rate and blood pressure, which may affect blood flow to the placenta. According to information published on Renu Therapy, these physiological changes could potentially compromise the steady blood flow and oxygen delivery that your baby needs.
Most experts recommend avoiding cold plunge therapy during pregnancy due to potential risks to fetal development and increased cardiovascular stress. Arsenal Health notes that the cold shock response triggers increased breathing rate and nervous system activation, which adds stress to the already increased circulatory demands during pregnancy.
Another concerning factor is that pregnant women may become less sensitive to cold due to altered hypothalamic-pituitary-adrenal axis function, potentially increasing hypothermia risk without you even realizing it, as mentioned by Coldture.
The research dilemma
The scientific literature presents contradictory findings. One study found women with the greatest cold exposure had a reduced risk of premature birth, as cited by Morozko Forge. However, this contradicts other safety recommendations from wellness practitioners.
Another interesting finding suggests cold exposure during winter months may increase insulin sensitivity and lower blood glucose levels, potentially guarding against gestational diabetes. But these potential benefits must be weighed against the known risks.
Current recommendations
If you’re considering cold exposure during pregnancy, most wellness practitioners suggest extreme caution. Miracle Cord and other sources recommend:
- Avoiding extreme cold (water should be around 59°F/15°C or higher if attempting any cold exposure)
- Keeping sessions brief
- Always consulting with your healthcare provider first
- Considering alternatives like cool (not cold) showers
Given the limited research and potential risks, most experts advise pregnant women to err on the side of caution and avoid cold plunges entirely, especially in the first trimester.
Meditation and mindfulness during pregnancy
While our research sources didn’t provide specific information on meditation practices during pregnancy, general medical consensus suggests mindfulness and meditation are safe and potentially beneficial during pregnancy. Stress management techniques can help reduce anxiety and promote better sleep—both crucial during pregnancy.
The physiological benefits of lowered stress hormones through meditation may support healthy pregnancy outcomes, though always practice within your comfort level and with proper guidance.
Other common pregnancy wellness trends
While specific research wasn’t available in our sources, here’s what general pregnancy guidelines suggest about other popular wellness trends:
Herbal teas and supplements
Not all “natural” products are safe during pregnancy. Some herbs can stimulate uterine contractions or interact with pregnancy hormones. Before consuming any herbal product, consult with your healthcare provider who can help determine which options are safe based on current research and your specific health situation.
Essential oils and aromatherapy
The concentration and application method matter significantly with essential oils during pregnancy. Some may be safe when properly diluted and used as directed, while others should be avoided entirely. Professional guidance from both your healthcare provider and a certified aromatherapist with prenatal experience is recommended before incorporating essential oils into your pregnancy wellness routine.
Heat exposure (saunas/hot tubs)
Generally discouraged during pregnancy as raising your core body temperature above 102°F (38.9°C) may increase risk of neural tube defects, especially in the first trimester. If you’re looking for relaxation, consider warm (not hot) baths that keep your body temperature in a safe range.
CBD and cannabis products
Most medical organizations advise against using these products during pregnancy due to potential developmental risks and limited research on long-term effects. The compounds in these products can cross the placental barrier, potentially affecting fetal development.
Making informed wellness decisions during pregnancy
When evaluating any wellness trend during pregnancy, consider:
- Consult healthcare professionals: Your obstetrician or midwife should be your first resource for safety guidance
- Seek evidence-based information: Look for recommendations backed by scientific research rather than anecdotal claims
- Consider risk vs. benefit: Even minimal risk may outweigh potential benefits during pregnancy
- Listen to your body: Pregnancy affects each woman differently; what feels right for one person may not work for another
The bottom line
Pregnancy is a time to be cautious about wellness trends. While some practices like gentle meditation appear beneficial, others like cold plunges come with potential risks that likely outweigh their benefits. When in doubt, prioritize safety and consult with healthcare professionals.
For evidence-based wellness practices specifically designed for pregnancy, explore our Complete Pregnancy Course at Beginning.com Academy. This program provides science-backed techniques to help you thrive throughout pregnancy while preparing for a calm, empowered birth.
Remember that your pregnancy journey is unique. Trust your instincts, seek qualified guidance, and embrace this special time with confidence rather than fear.