Taking an ice bath, also known as cold water immersion, is a well-known method among athletes to ease soreness and boost recovery after an intense activity.
Pregnant women may wonder whether this chilly plunge is safe for them and their babies. We’ll thoroughly explore this in this article. We’ll go ahead to discuss some great alternatives to ice baths during pregnancy:
Are ice baths safe when pregnant?
While the idea of an ice bath might sound appealing, especially if you’ve enjoyed its benefits before your pregnancy, it becomes important to tread carefully this time around.
Ice baths, which involve sitting in water colder than 15 degrees Celsius, can benefit non-pregnant women as a pain reliever, mood booster, and anti-inflammatory agent; we don’t dispute this! However, it could be a tad riskier when pregnant.
A 2002 Journal by the APS highlights a possibility for pregnant women to catch hypothermia or higher blood pressure due to cold temperatures. It is very important to maintain a safe and comfortable body temperature while expecting, and extreme cold from ice baths can make that difficult.
Additionally, there’s a chance of contracting an infection when submerging the body in very cold water. You don’t want to put your health or your baby at risk, thus, you should avoid it.
Are Ice baths safe in the first, second or third trimester?
Whichever trimester you choose for cold plunging, it can still lower your body temperature a lot. This could, not only in theory, but practically harm either you or the baby, or even both of you. You stand the chance of catching hypothermia, which is something you don’t want.
Every trimester brings different challenges and risks. In the first trimester, your baby is massively developing so any potential risk can be more concerning. During the second and third, the changes in your body and increased blood counts might change how you react to cold exposure.
Furthermore, as you advance in your journey, the physical act of getting into and out of an ice bath can become more difficult and chancy as you may slip and fall.
Given these considerations, we advise that you stay off cold plunging while pregnant. Even though the benefits are quite alluring, your well-being and baby’s safety are your foremost priority now.
If you’re looking for ways to reduce inflammation or boost mood levels, your doctor can suggest some ways. I have also taken the time to explain some better alternatives in this same article.
Ice Bath Alternatives to Consider when Pregnant
Since it isn’t very safe to take ice baths while pregnant, you should resort to these alternatives. They’re safer and can provide same benefits without the associated risks of cold water immersion.
1. Warm baths
Taking a warm bath is a wonderful and soothing alternative to ice baths for pregnant women wanting to relax and ease muscle discomfort. When you’re pregnant, your body goes through many changes, and finding comforting ways to relax becomes more important.
Warm baths meet the standard by helping to calm sore muscles and joints as well as perhaps easing aches and stiffness that often accompany pregnancy. The gentle warmth of the water encourages blood flow, which provides the just-said benefits.
Beyond the physical relief, soaking in warm water can be the haven of peace you need. It’s a quite time to unwind, shrink stress and promote a sense of calm, lessening feelings of anxiety. You also get the bonus for better sleep.
The process of warming up in the bath and then cooling down afterward can make it easier to catch some zs, providing the much-needed rest you need. When compared to hot tubs or baths, warm baths are generally safe.
Always check the water temperature. Keep it comfy and warm without letting it get too hot. Ideally, the water should be below or exactly at 100°F((37.8°C). Adding pregnancy-safe bath oils or Epsom salts with your doctor’s approval can enhance the relaxation experience without the need for excessive heat.
2. Pregnancy massage
Unlike the chilly embrace of an ice bath, a pregnancy massage offers warmth, comfort, and a kind touch to help relax your body and mind. Myosalgia(muscle and joint pain) isn’t something uncommon during these times, and a pregnancy massage targets these areas with special techniques to offer maximum relief.
The gentle kneading and rubbing of muscles increase blood flow, easing back, neck, and leg pains. The benefits go beyond physical relief. It makes up for your mental health as well, lowering stress and enhancing emotional wellness.
Many women can’t catch their full 6-7 hours of sleep per night, and a prenatal can be helpful to improve your sleep patterns too. Your safer bet with this therapy is to seek out a professional masseuse who has experience with pregnant women.
These experts understand the changes your body is going through and can provide care that is both safe and effective.
3. Light exercises
Light exercises can strengthen your muscles and joints too, improving flexibility. These activities could include walking, swimming, or prenatal yoga. And each of these can offer unique benefits like enhanced stance and endurance and decreased lower back pain.
Just like warm baths and massages, light exercises can promote soundness of mind too. They help those wild mood swings and get away stress by releasing “feel-good” hormones. You don’t even need to overdo it. Just taking time for a short walk or a simple stretch can work the magic, providing that mental break you need.
Another plus of light exercises is better sleep. It can help tire you out in a good way if you’re facing sleep problems too. Always get the green light from your doctor before adopting any exercise routine at this time.
4. Resting and elevation
Your body is working all the time, even at midnight while you sleep. And this makes you feel tired all the time with swollen feet and ankles. Standing long hours even worsens this.
Taking regular breaks to rest and putting your feet up higher than your heart can do wonders for this. Remember, when you rest, you don’t just stop physical activities, your mind gets a break too. When you lie down and relax, it lowers stress and gives your baby a peaceful time to bond.
Elevating your legs is the special trick here. It helps blood flow, moving the fluids that gather in your feet and ankles back toward your heart. This reduces swelling and the feeling of heavy legs. It’s like hitting a “refresh” button for your legs.
They are also very easy to do. You can simply lie on bed, or in the sofa and use pillows to shore up your feet. The goal is to get your legs higher than your heart. Just a few minutes can, though longer is better.
Also Read: Top 20 Pros and Cons of Tanning While pregnant
FAQs
No, swimming in cold water should generally not cause a miscarriage. But pregnant women who indulge in regular ice baths can have hypothermia, which can cause some pregnancy complications.
It is not advisable for breastfeeding moms to cold plunge because exposure to extreme temperatures can affect blood circulation, which can make them uncomfortable and even impact their milk production.
This is because pregnancy increases blood volume, which triggers the feeling of thirst, usually satisfied by cold water. Your body demands more water to produce amniotic fluid that protects the baby. It also helps stuff like better circulation of nutrients and promotes excretory health.
Can You Take An Ice Bath While Pregnant? – Final Say
While we can reaffirm its benefits for non-pregnant women, like helping muscle aches, pains and redness, we do not recommend it for pregnant moms.
It is, instead, safer to explore these alternatives mentioned above like taking warm baths; massages from a trained masseuse and performing light exercises. These can provide all the benefits you could get from taking an ice baths without the risk of complicating your journey.
Anytime you need to try a new treatment of routine, don’t hesitate to inform your doctor. Their guidance and advice are most needed during these delicate times.
References:
National Library Of Medicine (The effect of cold water swimming on obstetric outcomes)
