Pregnancy is one of the most talked-about and advice-filled experiences in a person’s life. Friends, family, social media and even strangers often offer opinions that may not always be accurate. While some beliefs are rooted in tradition or partial truths, many are flat-out myths. Misinformation can cause unnecessary stress or lead to poor decisions. Let’s clear the air by debunking 10 of the most common pregnancy myths with evidence-based facts.

Highlights:

• Not all cravings signal a nutritional need—many are hormonal or emotional.
• You can safely exercise during pregnancy with proper guidance.
• Heartburn doesn’t mean your baby will have lots of hair.
• Flying while pregnant is generally safe in most trimesters.
• You don’t have to “eat for two”—quality matters more than quantity.

Pregnancy Myths

1. Myth: You’re Eating for Two

Fact: While calorie needs do increase during pregnancy, they don’t double. Most people only need about 300–500 extra calories per day in the second and third trimesters. Overeating can lead to unnecessary weight gain and complications like gestational diabetes.

2. Myth: You Can’t Exercise While Pregnant

Fact: Moderate exercise is not only safe but beneficial during pregnancy. Activities like walking, swimming, and prenatal yoga can improve mood, reduce discomfort, and promote better sleep. Always consult your doctor before starting a new routine.

3. Myth: Heartburn Means Your Baby Will Have Lots of Hair

Fact: This myth actually has some scientific backing. A small study found a correlation between heartburn and newborns with more hair, possibly due to pregnancy hormones relaxing the esophagus. Still, it’s far from a guaranteed predictor.

4. Myth: Cravings Are Your Body Telling You What It Needs

Fact: Not necessarily. While some cravings might hint at nutritional deficiencies (like iron), most are driven by hormonal changes or emotional comfort. Craving pickles and ice cream doesn’t mean your body needs them!

5. Myth: You Can’t Dye Your Hair or Paint Your Nails

Fact: Most experts agree that using hair dye or nail polish occasionally is safe, especially after the first trimester. Just make sure the space is well-ventilated and avoid strong chemical fumes.

6. Myth: You Should Avoid All Caffeine

Fact: Moderate caffeine intake (about 200 mg/day, or one 12 oz cup of coffee) is considered safe during pregnancy. Excessive caffeine, however, may increase the risk of miscarriage or low birth weight.

7. Myth: Flying During Pregnancy Is Dangerous

Fact: Flying is generally safe for most healthy pregnant people up to around 36 weeks. However, it’s a good idea to move frequently and wear compression socks to prevent blood clots. Always check with your healthcare provider and the airline’s policies.

8. Myth: A High or Low Belly Reveals the Baby’s Gender

Fact: The shape or position of your belly is determined by factors like your muscle tone, baby’s position, and body type—not the baby’s sex. The only reliable ways to determine gender are ultrasounds and genetic testing.

9. Myth: You Can’t Have Sex During Pregnancy

Fact: Unless you have a high-risk pregnancy or your doctor advises against it, sex during pregnancy is generally safe. The baby is protected by the amniotic sac and strong uterine muscles.

10. Myth: Morning Sickness Only Happens in the Morning

Fact: Nausea can occur at any time of day. For some, it’s worse in the morning due to low blood sugar, but others may feel sick throughout the day. In severe cases (hyperemesis gravidarum), medical treatment may be needed.

Navigating pregnancy is challenging enough without outdated advice or misinformation. By understanding what’s myth and what’s fact, you can make informed choices that support your well-being and your baby’s health. Trust your healthcare provider, rely on evidence-based sources, and remember: every pregnancy is unique.

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