Pregnancy Myths Debunked: What’s Safe & What’s Not?

Pregnancy is a time of excitement and change, but it also brings a lot of advice—some helpful and some misleading. Pregnancy myths have been passed down through generations, and while many are harmless, others can cause unnecessary worry or even impact a woman’s health and well-being. Let’s explore some common pregnancy myths and debunk them to clear up confusion about what’s safe and what’s not.

1. Myth: You’re Eating for Two

• The Truth: The “eating for two” concept is misleading. While pregnancy increases your calorie needs, it doesn’t mean you should double your food intake. On average, women only need about 300 extra calories per day in the second and third trimesters.
• What’s Safe: Focus on nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains to support both your health and the baby’s development. Overeating can lead to excessive weight gain, which may increase the risk of gestational diabetes, high blood pressure, and complications during delivery.

2. Myth: You Can’t Exercise During Pregnancy

• The Truth: Moderate exercise is generally safe for most women with a healthy pregnancy, and it has numerous benefits, including improved mood, better circulation, and easier labor.
• What’s Safe: Low-impact exercises like walking, swimming, and prenatal yoga are great options. Always consult your doctor before starting or continuing an exercise routine, especially if you have any pregnancy complications, but most women can safely maintain physical activity throughout pregnancy.

3. Myth: You Shouldn’t Dye Your Hair During Pregnancy

• The Truth: While it’s understandable to be cautious, research shows that dyeing your hair during pregnancy is generally safe, especially when done in a well-ventilated area. The chemicals used in hair dye are minimally absorbed by the scalp, and there is no evidence linking hair dye to pregnancy complications.
• What’s Safe: If you’re concerned about chemical exposure, consider opting for ammonia-free dyes or highlights, which don’t touch the scalp directly. It’s also a good idea to wait until the second trimester when the baby’s organs are fully developed.

4. Myth: You Can’t Travel While Pregnant

• The Truth: Traveling is generally safe during pregnancy, especially in the second trimester, which is when you’re most likely to feel your best. However, the risks can vary depending on the stage of pregnancy and any preexisting health conditions.
• What’s Safe: If you’re traveling by plane, it’s recommended to wear compression stockings, stay hydrated, and take frequent breaks to stretch. Check with your doctor, particularly if you’re traveling late in pregnancy or to places with limited medical facilities.

5. Myth: It’s Safe to Have a Few Drinks During Pregnancy

• The Truth: There is no known safe amount of alcohol during pregnancy. Even small amounts can have harmful effects on the baby, including an increased risk of fetal alcohol spectrum disorders (FASD), which can lead to developmental, cognitive, and physical disabilities.
• What’s Safe: The safest choice is to avoid alcohol altogether during pregnancy.

6. Myth: Morning Sickness Only Happens in the Morning

• The Truth: Morning sickness can occur at any time of day or night. It’s characterized by nausea and vomiting, and it affects many women, particularly in the first trimester.
• What’s Safe: Eating small, frequent meals, staying hydrated, and avoiding strong odors or foods that trigger nausea can help manage morning sickness. If symptoms are severe or last longer than usual, speak to your doctor about treatment options like anti-nausea medications.

7. Myth: If You Have Heartburn During Pregnancy, It Means the Baby Will Have a Lot of Hair

• The Truth: The idea that heartburn during pregnancy is linked to a baby’s hair is simply a myth. Heartburn occurs due to the hormonal changes in pregnancy, particularly the increase in progesterone, which relaxes the muscles of the digestive tract and can allow stomach acid to flow back into the esophagus.
• What’s Safe: If heartburn is bothersome, try eating smaller meals, avoiding spicy or acidic foods, and sleeping with your head elevated. If symptoms persist, talk to your doctor about safe medications.

8. Myth: You Should Avoid All Fish During Pregnancy

• The Truth: Fish is a great source of lean protein and essential omega-3 fatty acids, which are important for your baby’s brain development. However, certain types of fish, particularly large predatory fish like shark, swordfish, and king mackerel, can contain high levels of mercury, which can harm the baby’s developing nervous system.
• What’s Safe: Choose fish that are low in mercury, such as salmon, tilapia, and shrimp, and limit your fish intake to about 2-3 servings per week. Always ensure fish is fully cooked to avoid foodborne illnesses.

9. Myth: Pregnant Women Should Avoid All Caffeine

• The Truth: While it’s a good idea to limit caffeine during pregnancy, moderate caffeine intake is generally considered safe for most women. Excessive caffeine consumption can increase the risk of miscarriage, preterm birth, and low birth weight, but a small amount (up to 200 milligrams per day, roughly the amount in one 12-ounce cup of coffee) is unlikely to pose a risk.
• What’s Safe: If you’re sensitive to caffeine, consider reducing your intake or switching to decaffeinated drinks. Be mindful of other sources of caffeine, such as tea, chocolate, and sodas.

10. Myth: You Can’t Have Sex During Pregnancy

• The Truth: In most cases, it’s safe to have sex during pregnancy, as long as there are no complications like preterm labor, placenta previa, or risk of miscarriage. In fact, many couples find that their sexual intimacy remains unchanged or even improves during pregnancy.
• What’s Safe: If you have any concerns about sex during pregnancy, or if you have specific complications, it’s always a good idea to consult with your healthcare provider. In some cases, they may advise against sex if there are specific medical concerns.

11. Myth: You Will Definitely Go Into Labor on Your Due Date

• The Truth: Your due date is just an estimate. Only about 5% of babies are born on their actual due date, and most women give birth anywhere between two weeks before or two weeks after the due date.
• What’s Safe: Don’t stress if you go past your due date. Your doctor will monitor the baby’s health and may discuss options if you’re approaching two weeks overdue, but the timing of labor is often unpredictable.

12. Myth: It’s Better to Gain as Much Weight as Possible During Pregnancy

• The Truth: Excessive weight gain during pregnancy can increase the risk of complications, such as gestational diabetes, high blood pressure, and complications during delivery. It can also increase the risk of long-term health issues for both mother and baby.
• What’s Safe: A healthy weight gain during pregnancy depends on your starting weight before pregnancy. For most women, the recommended range is about 25-35 pounds for women with a normal BMI, but your doctor will provide personalized guidelines based on your health.