Pregnancy is a beautiful yet overwhelming journey filled with joy, questions, and — unfortunately — myths. Whether it’s your nani’s advice or something your neighbor heard from her friend, misinformation spreads fast. It’s time to separate facts from fiction.
In this article, we bust the top 10 common pregnancy myths every mom-to-be should stop believing. If you’re expecting, bookmark this page — it might save you from some unnecessary worry!
1. Myth: You Should Eat for Two
The Myth: Pregnancy means you’re feeding yourself and the baby, so double the portion sizes.
The Truth: While your body does need extra calories to support the growing fetus, the idea of “eating for two” is a gross exaggeration.
- In the second trimester, you only need an extra 300–350 calories/day.
- In the third trimester, that increases slightly to about 450–500 calories/day.
Overeating can lead to unnecessary weight gain, gestational diabetes, and complications during delivery. Instead of doubling quantity, double the quality—focus on nutrients like folic acid, iron, calcium, and protein.
👉 Read: What Should I Eat During Pregnancy?
2. Myth: You Must Avoid Coffee Entirely
The Myth: Drinking coffee can lead to miscarriage or birth defects.
The Truth: Caffeine, in large doses, can be harmful—but you don’t have to quit coffee entirely.
According to the American College of Obstetricians and Gynecologists (ACOG), consuming up to 200 mg of caffeine per day (about one 12 oz cup of coffee) is considered safe.
Just watch out for hidden caffeine in chocolates, teas, and sodas. Also, always consult your doctor based on your unique health.
👉 External Source: ACOG on Caffeine and Pregnancy
3. Myth: Carrying Low Means a Boy, High Means a Girl
The Myth: You can predict your baby’s gender by how your belly is shaped.
The Truth: There’s zero scientific evidence linking bump shape to baby gender. The way you carry depends on:
- Your body type
- Muscle tone
- Baby’s position in the womb
Gender prediction myths are fun to guess, but don’t rely on them. An ultrasound is still the most reliable method.
4. Myth: Pregnant Women Should Not Exercise
The Myth: Physical activity can hurt the baby or cause miscarriage.
The Truth: Unless your pregnancy is high-risk, regular exercise is not only safe but recommended.
Benefits include:
- Reducing backaches and swelling
- Preventing excess weight gain
- Improving mood and sleep
- Preparing your body for labor
Light to moderate exercises like walking, swimming, and prenatal yoga are great choices. Avoid contact sports and high-risk activities.
👉 Prenatal Workouts You Can Do at Home
5. Myth: Heartburn Means Your Baby Has a Lot of Hair
The Myth: Intense heartburn = a hairy baby.
The Truth: Surprisingly, there is a tiny grain of truth here. A 2006 study at Johns Hopkins found that women who had more heartburn did have babies with more hair.
But it’s not a rule. Heartburn happens because pregnancy hormones relax the valve between your stomach and esophagus, leading to acid reflux—not baby hair.
👉 Study on Heartburn & Baby Hair
6. Myth: You Shouldn’t Dye Your Hair
The Myth: Chemicals in hair dye can harm your unborn baby.
The Truth: Most research shows that the chemicals in hair dyes are not highly toxic and are generally safe, especially after the first trimester.
Precautions to take:
- Use semi-permanent or ammonia-free dyes
- Ensure good ventilation during application
- Wear gloves or visit a professional
If you’re still concerned, try natural alternatives like henna.
7. Myth: You Must Sleep Only on Your Left Side
The Myth: Sleeping in any other position can harm your baby.
The Truth: While sleeping on your left side is ideal (it improves circulation and reduces pressure on organs), occasional back or right-side sleep is not dangerous.
In late pregnancy, avoid long hours flat on your back as it may compress the vena cava. If you wake up in another position, just roll over—don’t panic.
👉 Best Sleep Tips During Pregnancy
8. Myth: Avoid All Seafood
The Myth: All fish have mercury and are unsafe during pregnancy.
The Truth: Some fish are unsafe, but others are rich in omega-3 fatty acids, which are crucial for baby’s brain development.
Safe seafood options:
- Salmon
- Sardines
- Tilapia
- Shrimp (in moderation)
Avoid high-mercury fish like shark, swordfish, and king mackerel.
9. Myth: Sex Can Harm the Baby
The Myth: Sexual activity during pregnancy can hurt the baby or cause miscarriage.
The Truth: In a healthy, low-risk pregnancy, sex is completely safe and can even relieve stress and help with sleep.
The baby is protected by the uterus, amniotic sac, and strong muscles. However, if you have placenta previa, preterm labor risk, or vaginal bleeding, consult your doctor first.
10. Myth: Morning Sickness Only Happens in the Morning
The Myth: Nausea in pregnancy only hits you at sunrise.
The Truth: Morning sickness is a misnomer. For many women, nausea can strike any time of day, especially in the first trimester.
Up to 70% of pregnant women experience nausea. Severe and persistent vomiting (hyperemesis gravidarum) may require medical intervention.
👉 Natural Remedies for Morning Sickness
💬 Final Words
It’s time we stop letting old wives’ tales dictate our decisions. Pregnancy is a time to embrace science, your doctor’s guidance, and your own instincts. Let facts—not fear—lead your journey to motherhood.
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