Pregnancy is a time filled with excitement and anticipation, but it’s also often surrounded by a wealth of advice—some helpful, some less so, and some based on myths that just won’t go away. While family, friends, and even strangers may mean well with their advice, separating fact from fiction can help expectant parents make better decisions for themselves and their babies. Here’s a look at some common pregnancy myths and the truths behind them.
1. Myth: You’re Eating for Two
Truth: While it’s true that pregnancy requires additional nutrients, it doesn’t mean you should double your food intake. During the first trimester, no extra calories are typically needed, and in the second and third trimesters, experts recommend only an additional 300–500 calories per day. The quality of food is more important than the quantity—focus on eating nutrient-rich foods that support your baby’s development, like lean proteins, fruits, vegetables, and whole grains.
2. Myth: Morning Sickness Only Happens in the Morning
Truth: Morning sickness can happen at any time of the day! Many women experience nausea throughout the day, not just in the morning. This symptom is usually caused by hormonal changes and can be managed by eating small, frequent meals, staying hydrated, and getting plenty of rest. For most women, morning sickness eases up by the second trimester.
3. Myth: Pregnant Women Should Avoid Exercise
Truth: Exercise is generally safe and even beneficial during pregnancy. Staying active can help with mood, sleep, and managing weight gain, and it may make labor easier. Low-impact activities like walking, swimming, and prenatal yoga are usually safe, but it’s always best to check with your doctor before starting or continuing an exercise routine.
4. Myth: You Should Avoid All Caffeine
Truth: Complete caffeine avoidance isn’t necessary, but moderation is key. Studies suggest that up to 200 mg of caffeine per day (about one 12-ounce cup of coffee) is generally considered safe during pregnancy. Exceeding that amount, however, may increase the risk of miscarriage or low birth weight. Opt for smaller servings if you’re craving caffeine, and be mindful of other sources, like tea, soda, and chocolate.
5. Myth: You Can Tell the Baby’s Gender Based on the Shape of Your Belly
Truth: There’s no scientific basis for predicting a baby’s gender by the shape or position of the mother’s belly. Belly shape is determined by factors like body type, the baby’s position, and muscle tone, not the baby’s gender. Ultrasound scans around the 20th week are the most reliable way to determine the sex of the baby if parents choose to find out.
6. Myth: Spicy Foods Can Induce Labor
Truth: While many people swear by spicy food to kickstart labor, there’s no scientific evidence to back this up. Labor is a complex process that typically begins when the baby’s lungs are fully developed, which sends signals to the mother’s body to begin labor. Spicy food may cause indigestion or heartburn, but it’s unlikely to trigger labor.
7. Myth: Heartburn Means Your Baby Will Have a Lot of Hair
Truth: Believe it or not, there’s a bit of truth to this one! Some studies have shown a connection between heartburn and a baby’s hair volume, likely because the same hormones that cause heartburn can also promote hair growth in the fetus. However, it’s not a guarantee; some women have intense heartburn and give birth to babies with little or no hair, while others have no heartburn and very hairy babies.
8. Myth: You Should Avoid Bathing or Swimming During Pregnancy
Truth: Regular bathing and even swimming are generally safe and can be quite soothing. Swimming, in particular, is a gentle, low-impact exercise that relieves joint pressure. Just be cautious with hot tubs, saunas, or overly hot baths, as high temperatures can increase the risk of neural tube defects and may lower blood pressure, which could make you feel faint.
9. Myth: Stretch Marks Can Be Prevented with Lotions and Creams
Truth: Stretch marks are largely genetic, meaning that some women are more likely to get them regardless of what they put on their skin. While moisturizing can help with skin elasticity and relieve itchiness, it won’t necessarily prevent stretch marks. These marks are a natural part of pregnancy for many and tend to fade over time.
10. Myth: Avoiding Fish Completely Is Safer
Truth: While certain types of fish high in mercury (like swordfish and king mackerel) should be limited, fish is generally an excellent source of lean protein and omega-3 fatty acids, which are crucial for the baby’s brain and eye development. Options like salmon, tilapia, and shrimp are low in mercury and are safe in moderation (about two servings per week).
Pregnancy is a journey full of changes, advice, and sometimes, confusion. By focusing on scientifically backed information and consulting with healthcare professionals, expectant parents can make choices that support a healthy pregnancy. Remember, every pregnancy is unique, so what works for one person might not work for another. Embracing this special time with a blend of care, trust, and accurate information can make the journey smoother and more joyful.