Common Pregnancy Myths Debunked

Congratulations, you have a baby on the way! Pregnancy is a time filled with excitement and anticipation – and plenty of advice from well-meaning friends and family. However, take common pregnancy advice with a grain of salt. There is a lot of misinformation surrounding pregnancy and childbirth. Let’s debunk some common pregnancy myths to help expectant parents separate fact from fiction.

Pregnancy Myth 1: Eating for Two

This first common pregnancy myth is a bit of a bummer. Contrary to popular belief, pregnant people don’t need to double their caloric intake. In reality, most people only need about 300 extra calories per day during pregnancy.

Expert agree it’s best to focus on a balanced diet rich in fruits, vegetables, whole grains, and lean proteins rather than simply eating more food. And don’t forget to stay hydrated! It’s recommended to drink 8-12 cups [64 to 96 oz] per day during pregnancy.

Pregnancy Myth 2: Morning Sickness Only Occurs in the Morning

Despite its name, “morning sickness” can strike at any time of the day. While many people do experience worsened pregnancy nausea soon after waking, unfortunately it can continue throughout the day and into the night.

Nausea is a common pregnancy symptom that can sometimes be alleviated by eating smaller, more frequent means and staying hydrated. Read our blog post on morning sickness to learn more tips for dealing with pregnancy nausea and vomiting.

Pregnancy Myth 3: Exercise is Dangerous During Pregnancy

Exercise during pregnancy offers numerous benefits for both the parent and the developing baby, such as:

• Better posture and circulation
• Reduced back and pelvic pain
• Decreased risk of pregnancy complications like pre-eclampsia and pregnancy-induced hypertension
• Promotion of healthy weight gain
• Stress relief and reduced risk of anxiety and depression
• Improved sleep
• Preparation for the physical demands of labor
• Improved fitness and increased energy levels
• Improved overall sense of well-being

Unless your healthcare provider advises otherwise, moderate exercise during pregnancy is actually encouraged. The American College of Obstetricians and Gynecologists recommends at least 150 minutes of moderate-intensity aerobic exercise weekly for pregnant people.

Pregnancy Myth 4: Avoid All Seafood

While it’s true that pregnant women should avoid certain types of fish high in mercury, most seafood is safe and even beneficial during pregnancy. For example, salmon contains nutrients that are good for both the pregnant person and the developing baby.

Visit the FDA’s website for a closer look at mercury levels and safe seafood during pregnancy.

Pregnancy Myth 5: Caffeine is Completely Off-Limits

Good news for coffee lovers: it’s safe to enjoy a small amount of caffeine during pregnancy. The recommended limit is 200 mg per day, which is about one cup of coffee.

Pregnancy Myth 6: You Can Predict the Baby’s Gender

It’s so tough to wait, but the only accurate ways to determine a baby’s sex are through medical procedures like ultrasounds or blood tests. Old wives’ tales about predicting a baby’s gender based on how you’re carrying or your food cravings are just that – tales.

Pregnancy Myth 7: Sex During Pregnancy is Harmful

For low-risk pregnancies, sex is completely safe and won’t harm the baby. Sex during pregnancy has even has benefits for most people. While there may be a common pregnancy myth that sex during pregnancy can hurt the baby, this isn’t true for people carrying a low-risk pregnancy. The amniotic fluid surrounding the fetus provides protection for the baby.

Pregnancy Myth 8: You Lose Pregnancy Weight Quickly When Breastfeeding

While breastfeeding does burn extra calories, postpartum weight loss varies from person to person. Factors like genetics, diet, and activity level all play a role in what happens to your weight after childbirth.

Try to focus on nutrition and self-care over the numbers on the scale. Breastfeeding parents need even more calories: 340-400 additional calories per day.

Trust Yourself

Remember, every pregnancy is unique! Trust your gut, research using evidence-based sources, and always consult with your healthcare provider for individualized advice and guidance throughout your pregnancy journey.