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Factsheet- Pregnancy Myths Debunked: Separating Fact from Fiction

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Abbie Tomson

Midwife MSc, BSc, Yoga Teacher, Project Lead at All4Birth
@enevlorel @All4Birth

Summary

Pregnancy is a time filled with excitement, anticipation, and, unfortunately, a lot of misinformation. From old wives’ tales to well-meaning advice, expectant parents often find themselves navigating a maze of myths and misconceptions. It’s important to separate fact from fiction to ensure a healthy pregnancy and peace of mind. Here, we debunk some of the most common pregnancy myths with evidence-based information.

Myth 1: You Should Eat for Two

Fact: While pregnancy does increase your nutritional needs, it doesn’t mean you should double your calorie intake. In the first trimester, your calorie needs remain about the same. It’s only in the second and third trimesters that you might need to consume an extra 200-300 calories per day, which is roughly the equivalent of a small snack. Focus on eating a balanced diet rich in nutrients rather than simply increasing portion sizes.

Myth 2: You Can’t Exercise During Pregnancy

Fact: Regular exercise during pregnancy is not only safe but also beneficial for most women. It can help reduce the risk of gestational diabetes, improve mood, and even make labour easier. Low-impact activities like walking, swimming, and prenatal yoga are generally recommended. However, always consult with your healthcare provider before starting any new exercise regimen to ensure it’s appropriate for your specific situation.

Myth 3: Morning Sickness Only Happens in the Morning

Fact: Despite its name, morning sickness can occur at any time of the day or night. It’s caused by hormonal changes in early pregnancy and typically starts around the 6th week, often easing by the 12th to 14th week. If nausea and vomiting are severe, a condition known as hyperemesis gravidarum, it’s important to seek medical advice.

Myth 4: You Can’t Have Caffeine During Pregnancy

Fact: Moderate caffeine intake is generally considered safe during pregnancy. The NHS recommends limiting caffeine consumption to 200mg per day, which is about one 12-ounce cup of coffee. Excessive caffeine intake has been linked to an increased risk of miscarriage and low birth weight, so it’s wise to monitor your consumption of not just coffee, but also tea, chocolate, and some soft drinks.

Myth 5: Heartburn Means Your Baby Will Have a Lot of Hair

Fact: This is one of the most popular pregnancy myths, and while it’s amusing, it’s not entirely accurate. Heartburn during pregnancy is caused by hormonal changes that relax the valve between the stomach and oesophagus, leading to acid reflux. The amount of hair your baby has is determined by genetics, not your heartburn symptoms.

Myth 6: You Should Avoid All Fish During Pregnancy

Fact: Fish is an excellent source of omega-3 fatty acids, which are important for your baby’s brain development. However, some fish contain high levels of mercury, which can harm your baby. It’s safe to eat fish like salmon, sardines, and trout, which are low in mercury, but you should avoid high-mercury fish like shark, swordfish, and king mackerel. The NHS advises pregnant women to eat 2-3 portions of low-mercury fish per week.

Myth 7: You Can’t Dye Your Hair During Pregnancy

Fact: Research suggests that it’s safe to dye your hair during pregnancy, as only small amounts of hair dye are absorbed through the skin. If you’re concerned, consider waiting until after the first trimester or using natural, ammonia-free dyes. Always ensure you’re in a well-ventilated area to avoid inhaling any strong fumes.

Myth 8: You Must Avoid All Soft Cheeses

Fact: Some soft cheeses can carry the risk of listeria, a bacteria harmful during pregnancy. However, many soft cheeses available in the UK are made from pasteurized milk, which is safe to eat. Always check the label, and opt for hard cheeses or pasteurized soft cheeses when in doubt.

Myth 9: Carrying High or Low Reveals Your Baby’s Gender

Fact: The position of your baby bump has more to do with your body type, muscle tone, and the baby’s position than it does with the baby’s gender. Unfortunately, the only reliable way to determine your baby’s gender before birth is through ultrasound or genetic testing.

Links to other resources

booksBooks

Your Baby Week by Week by Simone Cave and Dr. Caroline Fertleman

– The Baby and Toddler Health Guide by Dr. Jeremy Friedman

– The Wonder Weeks by Frans Plooij and Hetty van de Rijt

film-audioFilm Audio and Apps

Baby Buddy app, created by the Best Beginnings Charity

websitesWebsites

– NHS Pregnancy Guide 

– Tommy’s Pregnancy Hub 

– Royal College of Obstetricians and Gynaecologists (RCOG) 

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