Can I Use an Infrared Sauna? + 5 other wellness trends we need safety checks on.

By Ruthie Friedlander | Illustration by Ana Hard

Welcome to your curated guide to navigating wellness trends. If you’re on Instagram, or TikTok, or breathing… You probably are seeing the cold plunges, deliciously relaxing saunas, and borderline bizarre trends popping up. (No judgments here, ever!)

The bottom line: ALWAYS ask your OB/GYN before trying ANYTHING. You may be surprised by the risks seemingly simple things like adaptogen-infused drinks may cause. 

We know you want to make the best decisions for you and your growing babe, and we’re here to help shed some light on what’s safe and beneficial for your pregnancy wellness journey. From the ancient healing practices of acupuncture to the modern (slightly fratty?) rituals of cold plunges, we’ve gathered insights from top health experts to guide you through the do’s and don’ts. Whether you’re curious about herbal healing or lymphatic drainage, our goal is to help you make informed decisions that suit your unique needs during this particular time. So cozy up, and let’s get into it.

Herbal Healing

Sage + Sound’s Paul Kempisty (who counts Gwyneth Paltrow as one of his clients) tells us, “Herbal and botanical remedies have been used for thousands of years to support health and wellness, women’s health, fertility, pregnancy and postpartum. It’s always recommended to work with an experienced and licensed herbal practitioner, and this is especially true during pregnancy when many of the foundational do’s and don’ts need to be adapted to the specific needs of a pregnant woman.”
TLDR: Maybe, but check with your OB/GYN to ensure you’re asking the right questions about your practitioner’s training.


Acupuncture is a safe and effective modality that can address many health concerns and symptoms during pregnancy,” Paul says. “Acupuncture stimulates the body’s innate healing and adaptive responses. Many women have already experienced the benefits of acupuncture as they try to conceive or regulate their menstrual cycles, and they often continue with their acupuncture care during their pregnancies. Acupuncture is a reliable non-pharmaceutical tool for dealing with pregnancy-related issues like morning sickness, muscle aches, joint pains, anxiety, restless legs, insomnia, allergies, headaches etc.”

Cold Plunges

Cold plunges, while invigorating and potentially beneficial for circulation, could induce thermal stress that isn’t ideal during pregnancy. According to Remedy Place, known for its iconic ice plunges, pregnant people should avoid this practice. It’s generally recommended to avoid them. Always consult your healthcare provider before introducing new activities during pregnancy to ensure they’re safe for you and your baby.”
TLDR: Sorry, babe.

Steam Rooms

The American College of Obstetricians and Gynecologists (ACOG) is clear on this now. While steam rooms can be super relaxing, the high temperatures can lead to overheating, which isn’t recommended during pregnancy. It’s better to opt for a warm bath or shower, which can offer relaxation without the potential risks.
TLDR: Sorry, babe.

Infrared Saunas

When it comes to Infrared saunas, see above. Like traditional saunas and steam rooms, a sauna of any kind may elevate body temperature to levels that could potentially harm the fetus, especially in the first trimester. As a rule of thumb, it’s best to avoid activities that cause overheating during pregnancy.
TLDR: Sorry, babe.

Lymphatic Drainage

According to the National Institute of Health, lymphatic drainage can be beneficial in reducing swelling and discomfort during pregnancy, particularly in the second and third trimester. However, finding a practitioner trained in prenatal care is essential to ensure the procedure is performed safely and effectively.”
TLDR: Maybe, but check with your OB/GYN to ensure you’re asking the right questions about your practitioner’s training.