Pregnancy can come with a huge list of do’s and don’ts. With all the different pregnancy advice coming from various sources, it can be hard to keep track of what to follow and what to ignore. So what should you believe? While some bits of advice are correct, like not eating things like sushi, some other advice is more rooted in myth as opposed to fact.

Here, we will try to break down some of the myths so that pregnant women can enjoy some of their favourite things without feeling any guilt. It is still important to check with your doctor if you have any doubts about any of these things. It is also important to remember that every pregnancy is different.

Myth 1: It’s okay to drink alcohol occasionally:

Whether or not you choose to abstain from alcohol completely is a personal decision. However, it is important to remember that several studies link drinking during pregnancy with an increased risk of Foetal Alcohol Spectrum Diseases. Most experts say that pregnant women should avoid alcohol for the entirety of their pregnancies. The birth defects caused by alcohol consumption are entirely avoidable by abstaining from it. Every healthcare provider must make it clear to their patients that no amount of alcohol is safe during pregnancy.

Myth 2: Avoid all caffeine:

Another common myth is that you have to avoid all amounts of caffeine throughout your pregnancy. While it is true that caffeine crosses over from the placenta and reaches the baby, a small cup of coffee every day is completely safe. Having up to 200 mg of caffeine per day is considered to be safe. It is up to you to check if the beverage you are consuming exceeds the accepted amount of caffeine. Generally, one cup of tea or coffee should be okay. Also, watch out for food items like chocolate that have caffeine.

Myth 3: Skip the gym:

If you have heard that exercise is not safe, then you are wrong, you have heard a common myth. According to experts, low-impact workouts can be beneficial for your overall health and well-being during pregnancy. While managing your health, they prepare your body for birth and the baby’s arrival. Exercise can also help you avoid complications like gestational diabetes, preeclampsia, gestational hypertension, and many others. Pregnant women are recommended to get at least 40-60 minutes of moderate exercise every day. Moderation means that the exercise should make you sweat and raise your heart rate, but you should still be able to speak comfortably. As long as you avoid contact sports and exercises that have you lying on your back, you should be fine. Avoid lying on your back at all costs as this shuts down blood flow to the brain and the uterus. Exercise also helps balance your mood and keeps you feeling less stressed. Before starting any new workout routine, make sure you speak to a healthcare professional or doctor.

Myth 4: You should avoid all medications:

A very common myth during pregnancy is that you need to avoid all medications. You do not need to suffer through headaches and colds without medications just because you are pregnant. You should, of course, consult with your healthcare provider before using any over-the-counter medications. Most over-the-counter medications like the ones used for colds, fevers, and acid reflux should be safe to use, but once again, check with your doctor.

Herbal teas and supplements, on the other hand, may not be safe as not enough research has been done on them. The ones you can purchase at the grocery store may be safe, but it is best to check with your doctor before consuming them.

Myth 5: Avoid all seafood:

Another myth related to pregnancy is to avoid all types of seafood. Seafood is actually very nutrient-dense and a great meal choice for when you are pregnant. It is packed with protein and omega-3 fatty acids, iodine, vitamin D, and selenium, all of which are very important for the baby’s development. That being said, not all fish and seafood are good for the baby. It is important to choose fish with low levels of mercury. You can choose options like shrimp, tilapia or salmon. Fish like tilefish, swordfish, bigeye tuna, king mackerel, orange roughy, and shark have the highest amount of mercury and should be avoided at all costs. Sushi should be avoided as well, as pregnant women are told to avoid anything that is uncooked. Raw fish can contain bacteria and parasites that can lead to infection or food-borne illnesses. Cooked sushi rolls like tempura, on the other hand, are safe.

Myth 6: You’re Eating for Two:

This is one of the most popular misconceptions related to pregnancy. While it is true that your baby receives nutrition from you, that does not necessarily mean that you need to eat doubles of everything. In fact, eating twice the amount of what you usually eat can cause pregnancy complications.

Myth 7: Spicy Food Can Induce Labour:

Some people say that eating spicy food can cause gastrointestinal distress, which in turn can induce labour. This is not true. The only thing that may happen from eating spicy food is that you’ll get loose motions or acid reflux. Additionally, loose motions can cause dehydration.

Myth 8: You Can’t Dye Your Hair During Pregnancy:

According to studies, dyeing your hair while you are pregnant is generally considered safe, because a very small amount of chemicals from the dye are absorbed by the skin. Most studies have found that the chemicals found in hair dye are not toxic and safe for pregnant women. However, some other studies suggest that high doses of these chemicals can be dangerous, so you should exercise caution. Keep a window open for ventilation and let your colourist know that you are pregnant.

Myth 9: You Can Predict The Baby’s Gender From Symptoms:

Science has debunked any claims that you can predict your child’s gender based on your pregnancy symptoms. The only way to determine a child’s gender is through an ultrasound scan. Symptoms like the size of your bump, morning sickness, cravings, or the baby’s heartbeat cannot predict the baby’s gender.

Myth 10: You Should Not Fly During Pregnancy:

Usually, it is considered safe to fly during pregnancy, although you should check with your doctor in case you have any complications related to pregnancy. Complications like high blood pressure or the risk of deep vein thrombosis should be checked by a doctor. Moreover, it is only safe to fly up to four weeks before your due date.

There are a lot of incorrect myths out there related to pregnancy and it can be overwhelming. If you have any doubts about what is unsafe during pregnancy, speak to your doctor or healthcare provider.

Medically approved by Dr Abha Majumdar, Director & Head, Emeritus Consultant, Centre of Ivf & Human Reproduction.